Grape, pears, and apples were also protective. Having a list of zero carb foods on hand is helpful to know what you can splurge on and not have to worry as much about portion sizes. Like meat, seafood is carb free at baseline. For people with diabetes or who are following a low-carbohydrate diet, knowing which foods contain carbs is extremely important. A low-carb diet may be one of the most effective diabetes management strategies, especially for people who might be able to avoid medication. Dinner: Salmon with veggies. Low-carb diets include 130 g or fewer of carbs, while moderate-carb diets include between 130 and 225 g of carbs. A low-carb diet can help people with diabetes avoid complications. For more fruity snack ideas, see our list of low-carb fruits ranked from lowest to highest carbs. Carbs can be added during cooking, so be mindful of sauces, breading and dressing. Anyone who wants to try a low-carb diet to help manage diabetes may want to speak to a doctor or dietitian first, as healthcare professionals can help ensure they get all the nutrients they need. ), Dried Herbs & Spices (Like basil, oregano, rosemary, thyme, cinnamon and cumin), Chili Powder (Read the label, as some brands may contain carbs. Also referred to as free foods in the diabetes world, these foods contain no carbs or almost no carbs (five grams or less) per serving. To get an idea of how significant a change in diet will be, people can try counting their daily carb intake for a few days, then set a new target. Most of the calories in a low-carb diet should come from healthful, natural sources, including: People following a very low-carb diet may wish to limit fruit intake since fruit also contains sugar. Carbs elevate blood glucose more than any other food. Some people struggle to maintain a low-carb diet in the long term. ). ), Fish (Like salmon, tuna, halibut, cod, mackerel, swordfish, trout, sea bass, anchovies and sardines), Cooking Oils (Like olive, avocado, canola, safflower and sunflower), Lard or Shortening (These will be made mostly of saturated fats, so use sparingly. The preparation of meat tends to be where carbs sneak in, so beware of sugary marinades or glazes and breading. Christina Manian is a Registered Dietitian/Nutritionist based out of Boulder, Colorado. Despite this, low-carb diets also carry some risks, including vitamin and mineral deficiencies. While her background has largely been in the clinical setting, Christina embraces and is shifting her focus towards wellness nutrition as the backbone to optimum health. For most people, however, fruit is a healthful substitute for sugary snacks and processed foods. New research suggests that a three meals per day — and not a six meals per day — approach brings more benefits to people with type 2 diabetes. Be mindful of how much fruit you eat, though: a ½ cup fresh blueberries has around 11 grams carbohydrate and about 2 grams fiber. Eating a low-carb diet may cause some people to feel hungry, moody, or have trouble concentrating. Whole grains (cereal, pasta, bread, tortillas, rice) Sweet potatoes Corn Beans and lentils All fruit juice and most fruit (other than berries) Psst: Here’s how to cut carbs in cooking. Here are some of the lowest carb choices. Daily calorie intake varies depending on a person’s height, weight, and activity level. It may also counteract some other effects of diabetes, such as weight gain and heart disease. Taste of Home is America's #1 cooking magazine. All rights reserved. Eating too many of these “empty calories” can lead to weight gain. Having a list of zero carb foods on hand is helpful to know what you can splurge on and not have to worry as much about portion sizes. In these cases, good carbs for diabetics are those that are least processed and which can support your nutritional needs. Research shows that people who eat carb-rich foods may also feel more hunger between meals, causing them to overeat. Dr. Maria Prelipcean explains how they work, risks, and…. Here are some of the lowest-carb cheese options: While there are many drinks out there loaded with carbs due to added sugar, there are also quite a few delicious drinks that are totally carb-free! A person’s carb needs vary with their activity level, weight, health goals, and other factors. Variety can help make meals more enjoyable, so a person may wish to develop a list of tasty low-carb options. My favorite recipes are ones that are super simple, have some sort of low carb fruit or veggie, and are higher in protein, fiber, and healthy fat to keep me feeling full.