When you eat fewer carbohydrates, your body uses more fat for energy. This way of eating may help with weight loss, lowering A1C, and supporting heart health.
- Low‑carb eating pattern: About 26–45% of your daily calories come from carbs.
- Very low‑carb eating pattern: About 26% or less of your daily calories come from carbs, often with a goal of 20–50 grams of non‑fiber carbs per day.
Both eating patterns focus on non‑starchy vegetables, lean protein, and healthy fats.
Eating fewer carbs can also mean eating less fiber. This may affect your energy, increase the chance of missing important nutrients, or cause digestion changes like constipation. Working with a registered dietitian nutritionist (RDN) can help you build balanced meals that meet your needs.
Foods to Include
Non‑Starchy Vegetables
These vegetables are low in carbs and high in fiber. Examples include broccoli, kale, lettuce, collard greens, spinach, and onions. Try to fill half your plate with non‑starchy vegetables.
Lean Proteins
Choose protein sources that are lower in saturated fat. Options include:
- Lean meats: 95% lean ground beef, sirloin, venison, bison, turkey breast, white‑meat chicken, white‑meat pork
- Fish and seafood: flounder, salmon, shellfish
- Eggs and egg whites
- Nuts, seeds, and natural (no‑sugar‑added) nut butters
- Low‑fat cheese
- Low‑fat or non‑fat Greek yogurt and cottage cheese (these contain some carbs)
Quality Carbohydrates
These foods are eaten in smaller amounts because they contain more carbs:
- Starchy vegetables
- Beans
- Fruit (such as berries)
- Low‑fat and non‑fat dairy
Healthy Fats
Healthy fats can help you feel full and satisfied. Examples include:
- Avocado
- Oils such as extra‑virgin olive, canola, or safflower
- Nuts and seeds (walnuts, cashews, chia, flax, hemp)
- Natural nut butters with no added sugar
Things to Think About
Choose foods you enjoy that also meet your nutrition needs. Eating fewer carbs will affect your blood glucose. Talk with your doctor about whether any of your medications need adjustment before and after you make changes in your food choices.
Keeping a blood glucose log can help you notice patterns, understand times when your blood glucose might go low (hypoglycemia), and helps you and your health care team decide whether changes to your eating or treatment plan are needed.
Ideas for a Low Carb Eating Plan
Try these recipes in your eating plan that work with a low carb eating pattern:
Spicy Greens and Roasted Red Pepper Shakshuka
Low Carb Artichoke Chicken Wraps
Peanut Chicken with Cauliflower Rice
Baked Tilapia with Roasted Vegetables
Roasted Pork Tenderloin with Thyme & Garlic Marinade and Balsamic Roasted Grapes
Ideas for a Very Low Carb Eating Plan
Try these recipes in your eating plan that work with a very low carb eating pattern:
Asparagus and Bok Choy Frittata
Greek Salmon and Veggie Packets
Guilt-Free Breakfast Sausage Patties
Creamy Chicken and Apple Salad
Chipotle Chili and Tea-Rubbed Salmon
Sheet Pan Cheesy Mini Meat Loaves with Bell Pepper and Onions
Work with a registered dietitian nutritionist to create an eating plan that’s made for you. And don’t forget to sign up for Diabetes Food Hub’s e-newsletter for more diabetes-friendly ideas and recipes for ADA’s Nutrition and Wellness Team.
