A low-carb diet can help you lose weight and control diabetes and other conditions. Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake, and candy. Yet, figuring out which staple foods to limit is more challenging. Some of these foods are even relatively healthy — just unsuitable for a low-carb diet due to their high number of carbs. Your total daily carb target determines whether you need to limit some of these foods or avoid them altogether. Low-carb diets typically contain 20–100 grams of carbs per day, based on personal tolerance.

1. 14 Foods to Avoid (Or
Limit) on a Low-Carb Diet
A low-carb diet can help you lose weight and control diabetes and other
conditions.
Some high-carb foods obviously need to be avoided, such as sugar-
sweetened beverages, cake, and candy.
Yet, figuring out which staple foods to limit is more challenging. Some of these
foods are even relatively healthy — just unsuitable for a low-carb diet due to
their high number of carbs.
Your total daily carb target determines whether you need to limit some of
these foods or avoid them altogether. Low-carb diets typically contain 20–100
grams of carbs per day, based on personal tolerance.
Here are 14 foods to avoid or limit on a low-carb diet.

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1. Bread and grains
Bread is a staple food in many cultures. It comes in various forms, including
loaves, rolls, bagels, and flatbreads, such as tortillas.
However, all of these are high in carbs. This is true for whole-grain varieties
as well as those made from refined flour.
Although carb counts vary based on ingredients and portion sizes, here are
the average counts for popular breads:
• White bread (1 slice): 14 grams of carbs, 1 of which is fiber
• Whole-wheat bread (1 slice): 17 grams of carbs, 2 of which are fiber
• Flour tortilla (10-inch): 36 grams of carbs, 2 of which are fiber
• Bagel (3-inch): 29 grams of carbs, 1 of which is fiber

3. Depending on your personal carb tolerance, eating a sandwich, burrito, or
bagel could put you near or over your daily limit.
If you still want to enjoy bread, make your own low-carb loaves at home.
Most grains, including rice, wheat, and oats, are also high in carbs and need
to be limited or avoided on a low-carb diet.
2. Some fruit
A high intake of fruits and vegetables has consistently been linked to a lower
risk of cancer and heart disease (5Trusted Source, 6Trusted Source, 7Trusted
Source).
However, many fruits are high in carbs and may not be suitable for low-carb
diets.
A typical serving of fruit is 1 cup (120 grams) or 1 small piece. For instance, a
small apple contains 21 grams of carbs, 4 of which come from fiber (8).
On a very-low-carb diet, it’s probably a good idea to avoid some fruits,
especially sweet and dried fruits, which have high carb counts:
• Banana (1 medium): 27 grams of carbs, 3 of which are fiber
• Raisins (1 ounce / 28 grams): 22 grams of carbs, 1 of which is fiber
• Dates (2 large): 36 grams of carbs, 4 of which are fiber
• Mango, sliced (1 cup / 165 grams): 28 grams of carbs, 3 of which are
fiber

4. Berries are lower in sugar and higher in fiber than other fruits. Therefore,
small amounts — around 1/2 cup (50 grams) — can be enjoyed even on very-
low-carb diets.
3. Starchy vegetables
Most diets allow an unlimited intake of low-starch vegetables.
Many vegetables are very high in fiber, which can aid weight loss and blood
sugar control (14Trusted Source, 15Trusted Source, 16Trusted Source).
However, some high-starch vegetables contain more digestible carbs than
fiber and should be limited on a low-carb diet.
What’s more, if you’re following a very-low-carb diet, your best choice is to
avoid these starchy vegetables altogether:
• Corn (1 cup / 175 grams): 41 grams of carbs, 5 of which are fiber
• Potato (1 medium): 37 grams of carbs, 4 of which are fiber
• Sweet potato/yam (1 medium): 24 grams of carbs, 4 of which are fiber
• Beets, cooked (1 cup / 150 grams): 16 grams of carbs, 4 of which are
fiber
Notably, you can enjoy several low-carb vegetables on a low-carb diet.
4. Pasta
Pasta is a versatile and inexpensive staple but very high in carbs.
One cup (250 grams) of cooked pasta contains 43 grams of carbs, only 3 of
which are fiber (21).

5. The same amount of whole-wheat pasta is only a slightly better option at 37
grams of carbs, including 6 grams of fiber (22).
On a low-carb diet, eating spaghetti or other types of pasta isn’t a good idea
unless you consume a very small portion, which isn’t realistic for most people.
If you’re craving pasta but don’t want to go over your carb limit, try
making spiralized vegetables or shirataki noodles instead.
5. Cereal
It’s well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the carb counts of healthy cereals.
For instance, 1 cup (90 grams) of cooked regular or instant oatmeal provides
32 grams of carbs, only 4 of which are fiber.
Steel-cut oats are less processed than other types of oatmeal and generally
considered healthier. However, a mere 1/2 cup (45 grams) of cooked steel-cut
oats has 29 grams of carbs, including 5 grams of fiber.
Whole-grain cereals tend to pack even more. A 1/2 cup (61 grams) of granola
harbors 37 grams of carbs and 7 grams of fiber, while the same amount of
Grape Nuts packs a whopping 46 grams of carbs with 5 grams of fiber
(25, 26).
Depending on your personal carb goal, a bowl of cereal could easily put you
over your total carb limit — even before milk is added.
6. Beer

6. Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has
very few carbs and hard liquor none.
However, beer is fairly high in carbs.
A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even
light beer contains 6 grams per can.
What’s more, studies suggest that liquid carbs tend to promote weight gain
more than carbs from solid food.
That’s because liquid carbs aren’t as filling as solid food and don’t seem to
diminish your appetite nearly as much (29Trusted Source).
7. Sweetened yogurt
Yogurt is a tasty, versatile food. Although plain yogurt is fairly low in carbs,
many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Sweetened yogurt often contains as many carbs as a dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47
grams of carbs, which is even higher than a comparable serving of ice cream
(30, 31).
However, choosing a 1/2 cup (123 grams) of plain Greek yogurt topped with
1/2 cup (50 grams) of blackberries or raspberries will keep digestible carbs
under 10 grams.
8. Juice
Juice is one of the worst beverages you can drink on a low-carb diet.

7. Although it provides some nutrients, fruit juice is very high in fast-digesting
carbs that cause your blood sugar to increase rapidly.
For instance, 12 ounces (355 ml) of apple juice harbors 48 grams of carbs.
This is even more than soda, which has 39 grams. Grape juice provides a
whopping 60 grams of carbs per 12-ounce (355-ml) serving (32, 33, 34).
Even though vegetable juice doesn’t contain nearly as many carbs as its fruit
counterparts, a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2
of which come from fiber (35).
What’s more, juice is another example of liquid carbs that your brain’s appetite
center may not process in the same way as solid carbs. Drinking juice can
lead to increased hunger and food intake later in the day (29Trusted Source).
9. Low-fat and fat-free salad
dressings
A wide variety of salads can be enjoyed regularly on a low-carb diet.
However, commercial dressings — especially low-fat and fat-free varieties —
often end up adding more carbs than you might expect.
For example, 2 tablespoons (30 ml) of fat-free French dressing contain 10
grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of
carbs (36, 37).
Many people commonly use more than 2 tablespoons (30 ml), particularly on
a large entrée salad. To minimize carbs, dress your salad with a creamy, full-
fat dressing.

8. Better yet, use a splash of vinegar and olive oil, which is linked to improved
heart health and may aid weight loss (38Trusted Source, 39Trusted Source).
10. Beans and legumes
Beans and legumes are nutritious foods.
They can provide many health benefits, including reduced inflammation and
heart disease risk (40Trusted Source, 41Trusted Source, 42Trusted
Source, 43Trusted Source).
Although high in fiber, they also contain a fair amount of carbs. Depending on
personal tolerance, you may be able to include small amounts on a low-carb
diet.
Here are the carb counts for 1 cup (160–200 grams) of cooked beans and
legumes:
• Lentils: 40 grams of carbs, 16 of which are fiber
• Peas: 25 grams of carbs, 9 of which are fiber
• Black beans: 41 grams of carbs, 15 of which are fiber
• Pinto beans: 45 grams of carbs, 15 of which are fiber
• Chickpeas: 45 grams of carbs, 12 of which are fiber
• Kidney beans: 40 grams of carbs, 13 of which are fiber
11. Honey or sugar in any form
You’re probably well aware that foods high in sugar, such as cookies, candy,
and cake, are off-limits on a low-carb diet.

9. However, you may not realize that natural forms of sugar can have as many
carbs as white sugar. In fact, many of them are even higher in carbs when
measured in tablespoons.
Here are the carb counts for one tablespoon of several types of sugar:
• White sugar: 12.6 grams of carbs
• Maple syrup: 13 grams of carbs
• Agave nectar: 16 grams of carbs
• Honey: 17 grams of carbs
What’s more, these sweeteners provide little to no nutritional value. When
carb intake is limited, it’s especially important to choose nutritious, high-fiber
carb sources.
To sweeten foods or beverages without adding carbs, choose a healthy
sweetener instead.
12. Chips and crackers
Chips and crackers are popular snack foods, but their carbs can add up
quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only 1 of
which is fiber. This is about 10–15 average-sized chips.
Crackers vary in carb content depending on processing. However, even
whole-wheat crackers contain about 19 grams of carbs per 1 ounce (28
grams), including 3 grams of fiber.

10. Processed snack foods are typically consumed in large quantities within a
short period of time. It’s best to avoid them, especially if you’re on a carb-
restricted diet.
13. Milk
Milk is an excellent source of several nutrients, including calcium, potassium,
and several B vitamins.
However, it’s also fairly high in carbs. Whole milk offers the same 12–13
grams of carbs per 8 ounces (240 ml) as low-fat and fat-free varieties.
If you’re only using a tablespoon or two (15–30 ml) in coffee once a day, you
may be able to include small amounts of milk in your low-carb diet.
Still, cream or half-and-half are better options if you consume coffee more
frequently, since these contain minimal carbs.
If you enjoy drinking milk by the glass or use it to make lattés or smoothies,
consider trying unsweetened almond or coconut milk instead.
14. Gluten-free baked goods
Gluten is a protein found in wheat, barley, and rye.
Gluten-free diets have become very popular in recent years and are required
for people who have celiac disease.
Celiac disease is an autoimmune condition in which your gut becomes
inflamed in response to gluten.

11. That said, gluten-free breads, muffins, and other baked goods are not typically
low in carbs. In fact, they often boast even more carbs than their glutenous
counterparts.
What’s more, the flour used to make these foods is typically made from
starches and grains that tend to raise blood sugar rapidly (59Trusted Source).
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