14 Foods To Avoid (or Limit) On A Low Carb Diet - Healthline

Maybe your like

HealthlineSubscribe

Nutrition

Evidence Based14 Foods to Avoid (or Limit) on a Low-Carb Diet

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Heather Hobbs — Updated on April 18, 2025

Bread and grains
Some fruit
Some vegetables
Pasta
Cereal
Beer
Some yogurt
Juice
Some dressings
Beans and legumes
Sugar
Snack foods
Milk
Gluten-free baked goods
Benefits
Downsides
FAQ
Summary

A low carb diet typically has you limit bread, sweets, and starchy vegetables. Certain types of fruit may also be high in carbs.

Carbs are an important source of energy and one of the three main macronutrients in our diets, along with fat and protein.

Carbohydrates fuel the brain and cells throughout the body and regulate digestive health, appetite, cholesterol levels, and more.

Still, many people choose to limit their carb intake. Researchers have linked some low carb diets to benefits like increased weight loss and improved blood sugar management.

On a low carb diet, you may need to limit certain foods high in carbs and sugar. You make up for the reduction by increasing proteins and healthy fats.

Your total daily carb target determines whether you need to limit some of these foods or avoid them altogether. Low carb diets typically contain 20–130 grams of carbs daily, depending on your goals, needs, and preferences.

Keep reading to learn which foods to limit and avoid on a low carb diet.

Counting net carbs

When counting carbs on a low carb eating plan, nutritionists typically recommend counting net carbs rather than total carbs. To find the net carbs, you can subtract the fiber from the total carbohydrates listed under a food’s nutritional information since fiber is not digested.

Here are 14 foods to limit on a low carb diet.

1. Some bread and grains

Bread is a staple food in many cultures but is typically high in carbs.

Although exact counts vary by ingredients and portion size, bread made from whole grains typically has a lower amount of carbs when compared to those made from refined flour. It also contains more beneficial nutrients, including fiber.

The carbs in whole grain products can vary by product and portion size.

To reduce the number of carbs you’re eating, you can manage the amount of bread and grains you eat. You can try making some whole grain swaps, like:

whole wheat bread instead of white bread:
- 1 larger slice (32 grams) of whole wheat bread: 13 grams of carbs (11 grams net carbs)
- 1 smaller slice (27 grams) of white bread: 13 grams of carbs (12.2 grams net carbs)
brown or purple rice instead of white rice
- brown rice, uncooked (100 grams or about 1/2 cup uncooked, 1-1/2 cups cooked): 77 grams of carbs (74 grams net carbs)
- white rice, uncooked (100 grams): 80 grams of carbs (77 grams net carbs)
whole wheat tortillas, flatbread, or pita instead of varieties made from refined flour
- whole wheat tortillas (1 tortilla, 41 grams): 19 grams of carbs (15 grams net carbs)
- flour tortillas (1 tortilla, 49 grams): 24 grams of carbs (23 grams net carbs)

You can also make low carb bread.

You can also include other whole grains in your eating plan, such as:

quinoa
freekeh
bulgur
barley
oats
millet

2. Some fruit

Eating lots of whole fruits and veggies has consistently been linked to a lower risk of cancer and heart disease. They provide beneficial vitamins and antioxidants.

While fruits can be high in carbs, many are high in fiber, reducing the number of net carbs.

Some low carb swaps may include:

whole peaches, plums, and nectarines instead of varieties canned in syrup
- 1 whole peach (147 grams): 15 grams of carbs (13 grams net carbs)
- 1 cup canned peaches in heavy syrup (262 grams): 52 grams of carbs (49 grams net carbs)
a half-cup of fresh berries or cut apples instead of dried and sweetened cranberries
- 1 cup raspberries (123 grams): 15 grams of carbs (7 grams net carbs)
- 1 cup sliced golden delicious apple (109 grams): 15 grams of carbs (12 grams net carbs)
- 1/4 cup sweetened cranberries (40 grams): 33 grams of carbs (31 grams net carbs)

Berries are lower in sugar and higher in fiber than other fruits. This makes berries suitable for low carb diets. Other low carb fruits can include:

watermelon
strawberries
cantaloupe

You can also try adding fruits high in healthy fats to your diet. This may include:

avocado
shredded coconut
plantains

3. Starchy vegetables

Most diets allow an unlimited intake of vegetables.

Plus, many veggies are very high in fiber, which may aid weight loss and support blood sugar management, in addition to contributing to a lower number of net carbs.

Starchy vegetables contain more digestible carbs than fiber. On a low carb diet, you may want to enjoy them in moderation. Here are the carb counts for 100 grams of some cooked starchy vegetables:

Sweet corn: 19 grams (16 grams net)
Potatoes: 12 grams ( 10 grams net)
Sweet potatoes: 21 grams (18 grams net)
Peas: 25 grams (16 grams net)
Butternut squash: 11 grams (8 grams net)

Notably, you can enjoy many low carb vegetables on a low carb diet. Here are the carb counts for 100 grams of some low carb vegetables:

Bell peppers: 5 grams (4 grams net)
Asparagus: 4 grams (2 grams net)
Mushrooms: 4 grams (2 grams net)
Baby spinach: 2 grams (1 gram net)

4. Pasta

Though pasta is versatile and inexpensive, it’s also high in carbs. Choosing a whole wheat variety is typically lower in carbs.

Just 1 cup (151 grams) of cooked spaghetti packs 46 grams of carbs (43 grams net carbs). The same amount of whole wheat pasta provides 45 grams (39 grams net carbs).

You can also look for pasta that isn’t made of wheat. Many versions contain high amounts of fiber and result in a reduced amount of net carbs. These numbers can vary by product. Low carb pasta alternatives can include:

spiralized vegetables, such as zucchini
spaghetti squash
chickpea pasta
veggie pasta
lentil pasta
shirataki noodles

You can also substitute rice for pasta in some instances. Opt for brown or purple rice instead of white rice, as they have more fiber and are less processed. Here are the carb counts for 100 grams of rice (or around 1/2 cup uncooked, which makes between 1-1 1/2 cups cooked):

brown rice: 77 grams of carbs (74 grams net carbs)
white rice: 80 grams of carbs (77 grams net carbs)

5. Cereal

Sugary breakfast cereals usually contain a lot of carbs and added sugar.

But if you choose options high in fiber and control your portion size, some cereals can be included in a low carb diet.

Cooked instant oats (1 cup cooked): 28 grams of carbs (24 grams net carbs)
Steel-cut oats (1/4 cup dry): 28 grams of carbs (23 grams net carbs)
Granola (1/2 cup): 35 grams of carbs (30 grams net carbs)

You can also make your granola or muesli and more directly control the amount of carbs and added sugar. Some potential low carb ingredients include:

oats
quinoa flakes
nuts
chia seeds
hemp seed

6. Beer and mixers

You can enjoy alcohol in moderation on a low carb diet. Dry wine has very few carbs, and hard liquors like rum have none.

But beer is fairly high in carbs. On average, a 12-ounce (360-mL) can of beer packs 11 grams of carbs, while a light beer contains 6 grams.

Research also suggests that liquids aren’t as filling as solid foods — so you may consume more calories from them more easily. Beer also lacks important nutrients found in other high carb foods, such as protein, fiber, vitamins, and minerals.

If you’re drinking hard liquors, mixers can be a source of sugar and carbs. This can make the carbs add up quickly.

7. Sweetened yogurt

Many people tend to eat fruit-flavored, sweetened yogurt varieties, which often contain as many carbs as desserts.

One cup (245 grams) of nonfat sweetened fruit yogurt contains about 47 grams of carbohydrates, which is higher than a comparable serving of ice cream.

Instead, it’s best to opt for unsweetened, plain yogurt when possible and add your favorite low carb toppings. For instance, 1/2 cup (123 grams) of plain nonfat Greek yogurt topped with 1/2 cup (50 grams) of raspberries keeps the net carbs under 10 grams.

8. Juice

Although it contains some valuable vitamins and minerals, juice is high in carbs and low in fiber, which can make it challenging to fit into a low carb diet. Many varieties also contain added sugar.

Apple juice (12 ounces, 355 mL): 42 grams of carbs
Grape juice (12 ounces, 355 mL): 55 grams of carbs
Vegetable juice (12 ounces, 355 mL): 14 grams of carbs (12 net carbs)

You may want to watch your juice intake on a low carb diet. Instead of juice and other sugary drinks, you may be able to make low carb smoothies or opt for water or tea.

9. Low fat and fat-free salad dressings

You can eat a wide variety of salads on a low carb diet.

But commercial dressings, especially low fat and fat-free varieties, can add more carbs than expected.

For example, 2 tablespoons (30 mL) of fat-free French dressing contain 10 grams of carbs, while an equal portion of fat-free ranch dressing has 7 grams. Many people commonly use more than that on a large entrée salad.

To minimize carbs, dress your salad with a creamy, full-fat dressing. You can also make homemade vinaigrette using a splash of vinegar and extra virgin olive oil, which is linked to improved heart health and may support moderate body weight.

10. Beans and legumes

Beans and legumes provide many health benefits, including reduced inflammation and heart disease risk.

While they’re high in carbs, they also contain a fair amount of fiber.

Here are the carb counts for 1 cup (160–200 grams) of cooked beans and legumes:

Lentils: 39 grams (23 grams net)
Peas: 25 grams (16 grams net)
Black beans: 41 grams (26 grams net)
Pinto beans: 45 grams (30 grams net)
Chickpeas: 45 grams (32 grams net)
Kidney beans: 37 grams (26 grams net)

11. Honey or sugar in any form

You’re probably well aware that foods high in refined white sugar, such as cookies, candy, and cake, should be limited on a low carb diet.

Natural forms of sugar can have as many carbs, if not more. They also typically have very little to no fiber.

Here are the carb counts per 1 tablespoon (13–21 grams) of several types of sugar:

White sugar: 13 grams
Maple syrup: 13 grams
Agave nectar: 16 grams
Honey: 17 grams

Many sweeteners provide little to no nutritional value. When limiting your carb intake, it’s important to choose nutritious, high fiber carb sources.

To sweeten foods or beverages without adding carbs, choose a low carb sweetener, such as stevia or monk fruit.

12. Chips and crackers

Just 1 ounce (28 grams) of tortilla chips — or 10–15 average-sized chips — contains 19 grams of carbs (18 grams of net carbs). Crackers vary in carb content depending on processing, but even whole wheat crackers pack about 20 grams of carbs (17 grams net carbs) per ounce (28 grams).

Most people eat processed snack foods in large quantities, so you should limit them if you’re on a low carb diet.

You can try making veggie chips at home or shopping for less processed alternatives made from ingredients like:

almond flour
wheat bran
flaxseed

You can also swap ultra-processed snack foods for hard-boiled eggs, cottage cheese, or nuts.

13. Milk and alternatives

Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins.

However, it’s also fairly high in carbs. If you’re only using 1–2 tablespoons (15–30 mL) in coffee each day, you may be able to include small amounts of milk in your low carb diet. Or, you could opt for creamer.

Whole, low fat, and skim milk (8 ounces, 240 mL): 11 to 12.7 grams of carbs
Cream (1 ounce, 30 mL): 1 gram of carbs
Half-and-half (1 ounce, 30 mL): 1 gram of carbs
Unsweetened almond milk (8 ounces, 240 mL): 3 grams of carbs
Sweetened vanilla almond milk (8 ounces, 240 mL): 16 grams of carbs (15 grams net carbs)
Unsweetened coconut milk (8 ounces, 240 mL): 6 grams of carbs

Sweetened plant-based milk can contain more carbs than dairy milk.

If you enjoy drinking milk by the glass or using it to make lattes or smoothies, consider unsweetened almond or coconut milk.

14. Gluten-free baked goods

Gluten is a group of proteins found in wheat, barley, and rye.

Some people with celiac disease or other gluten-related disorders must avoid gluten to manage digestive symptoms and prevent intestinal damage.

Gluten-free bread, muffins, and other baked goods aren’t typically low in carbs. They often contain more carbs than their gluten-containing counterparts.

The flour used to make these foods is typically made from starches and grains that tend to raise blood sugar rapidly.

If you’re limiting your carb intake, stick to whole foods or use almond or coconut flour to make your own low carb baked goods rather than eating processed gluten-free foods.

Why you may want to reduce carbs

Although a low carb diet isn’t right for everyone, people may reduce their carb intake for many reasons.

For example, research shows that low carb diets may support weight loss as effectively as other popular eating patterns, such as low fat diets. All the same, low carb diets may have limited efficacy over the long term.

Low carb or carb-controlled diets are also often recommended to treat diabetes. One review of research reported that a low carb diet helped improve long-term blood sugar management in people with type 2 diabetes.

Research suggests very low carb diets like the ketogenic diet may also increase weight loss and improve insulin sensitivity, which may help enhance blood sugar management.

One study suggests that low carb diets may help reduce the effects of metabolic syndrome, a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes, in people with obesity.

Is a low carb diet healthy?

Low carb diets can be healthy and have health benefits, especially for weight management and blood sugar management. A well-planned low carb diet can include a variety of nutrient-dense ingredients, including:

high fiber fruits
vegetables
nuts
seeds

Some types of low carb diets, like keto and Atkins, may be overly restrictive and unsustainable in the long run.

While the keto diet may aid short-term weight loss, it also limits many nutritious food groups and may increase your risk of several conditions if followed long term, including:

constipation
kidney stones
fatty liver disease
vitamin or mineral deficiencies

Very low carb diets may not be suitable for everyone, including:

children
pregnant people
people with certain chronic health conditions

Eating more plant-based fats and proteins while lowering your refined carbs and sugar intake can reduce your diabetes risk. However, low carb diets emphasizing animal protein and minimizing whole grains can increase diabetes risk.

That’s why it’s best to talk with a doctor or dietitian before lowering your carb intake drastically.

Summary
Low carb diets may have health benefits. But very low carb diets can be overly restrictive and contribute to adverse effects if followed long-term.

Frequently asked questions

Can I eat beans on a low carb diet?

You may be able to eat a small amount of beans on a low carb diet, depending on your daily carb limit. While beans are high in carbohydrates, they also contain fiber and protein.

What beans are best for low carb diet?

You can eat a small amount of beans on a low carb diet. The exact amount may depend on your set carb limit. Beans lower in carbs can include peas, green beans, lima beans, and soybeans.

Are beans a protein or a carb?

Beans contain both carbohydrates and protein. While they are high in carbs, they also offer beneficial nutrients like fiber, vitamins, and protein.

The bottom line

When following a low carb diet, it’s important to choose foods that are highly nutritious but low in carbs.

Eating more plant-based fats and proteins while lowering refined carbs and sugar intake can benefit your health.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Batch JT, et al. (2020). Advantages and disadvantages of the ketogenic diet: A review article.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/
Barber TM, et al. (2020). The health benefits of dietary fibre.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
Batch JT, et al. (2020). Advantages and disadvantages of the ketogenic diet: A review article.https://pmc.ncbi.nlm.nih.gov/articles/PMC7480775/
Becerra-Tomás N, et al. (2019). Legume consumption and cardiometabolic health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855964/
Bogweh Nchanji E, et al. (2021). Do common beans (Phaseolus vulgaris L.) promote good health in humans? A systematic review and meta-analysis of clinical and randomized controlled trials.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619065/
Chawla S, et al. (2020). The effect of low-fat and low-carbohydrate diets on weight loss and lipid levels: A systematic review and meta-analysis.https://pmc.ncbi.nlm.nih.gov/articles/PMC7763365/
De Santis S, et al. (2019). Extra virgin olive oil: Lesson from nutrigenomics.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770023/
FoodData Central. (n.d.).https://fdc.nal.usda.gov/fdc-app.html
Holesh JE, et al. (2023). Physiology, carbohydrates.https://www.ncbi.nlm.nih.gov/books/NBK459280/
Hyde PN, et al. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss.https://pmc.ncbi.nlm.nih.gov/articles/PMC6629108/
Masood W, et al. (2023). Ketogenic diet.https://www.ncbi.nlm.nih.gov/books/NBK499830/
Oh R, et al. (2023). Low carbohydrate diet.https://www.ncbi.nlm.nih.gov/books/NBK537084/
Posner EB, et al. (2025). Celiac disease.https://www.ncbi.nlm.nih.gov/books/NBK441900/
Romão B, et al. (2021). Glycemic index of gluten-free bread and their main ingredients: A systematic review and meta-analysis.https://pmc.ncbi.nlm.nih.gov/articles/PMC7996770/
Stribiţcaia E, et al. (2020). Food texture influences on satiety: Systematic review and meta-analysis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7395742/
van der Kamp J-W, et al. (2021). Consensus, global definitions of whole grain as a food ingredient and of whole-grain foods presented on behalf of the whole grain initiative.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746580/
Watanabe M, et al. (2020). Scientific evidence underlying contraindications to the ketogenic diet: An update.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539910/
Wheatley SD, et al. (2021). Low carbohydrate dietary approaches for people with type 2 diabetes—a narrative review.https://pmc.ncbi.nlm.nih.gov/articles/PMC8319397/
Williamson L. (2022). Some reduced-carb diets may decrease diabetes risk, but others may raise it.https://www.heart.org/en/news/2022/11/17/some-reduced-carb-diets-may-decrease-diabetes-risk-but-others-may-raise-it

Share this article

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Heather Hobbs — Updated on April 18, 2025

Health Conditions

Condition Spotlight

Wellness Topics

Product Reviews

Featured Programs

Featured

Lessons

Newsletters

Lifestyle Quizzes

Health News

This Just In

Top Reads

Video Series

Find Your Bezzy Community

Follow us on social media

Nutrition

Nutrition

Counting net carbs

1. Some bread and grains

2. Some fruit

3. Starchy vegetables

4. Pasta

5. Cereal

6. Beer and mixers

7. Sweetened yogurt

8. Juice

9. Low fat and fat-free salad dressings

10. Beans and legumes

11. Honey or sugar in any form

12. Chips and crackers

13. Milk and alternatives

14. Gluten-free baked goods

Why you may want to reduce carbs

Is a low carb diet healthy?

Frequently asked questions

Can I eat beans on a low carb diet?

What beans are best for low carb diet?

Are beans a protein or a carb?

The bottom line

How we reviewed this article:

Read this next

Contact