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Table 2. Selected Categories of Foods
Non-starchy vegetables (~5 grams of carbs/cup):
artichokes jicama snow peas
asparagus leeks sprouts (bean & alfalfa)
broccoli mushrooms sugar-snap peas
Brussels sprouts okra summer squash
cauliflower onions, shallots tomatoes
celery peppers wax beans
cucumber pumpkin zucchini
eggplant rhubarb green beans (string beans)
Starchy vegetables/starches (~20 grams of carbs/cup):
grains (even "whole" grains) flour pastas
rice cornstarch muffins
cereals breads bagels
tortillas carrots potatoes
crackers parsnips French fries
slow-cooked beans (pinto,
lima, black beans, etc.)
corn potato chips
peas tortilla chips
Snack ideas:
hard cheeses olives hard boiled or deviled eggs
nuts pepperoni or salami slices celery with nut butter
Note: Emphasis should be placed on the starches with the lowest glycemic impact.
Comment: Low carb diets include full fat dairy products such as full fat cheeses, cream and sour
cream, and full fat plain yogurts. Individuals should be aware of the total carb count in the lactose
component of the product and serving size. For example, in coffee, heavy cream is preferred over
skim milk.
