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Table 2. Selected Categories of Foods
Non-starchy vegetables (~5 grams of carbs/cup):
artichokes leeks sprouts (bean & alfalfa)
asparagus mushrooms sugar-snap peas
broccoli okra summer squash
Brussels sprouts onions, shallots tomatoes
cauliflower peppers wax beans
celery pumpkin courgette
cucumber rhubarb green beans (string beans)
aubergine mangetout
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, cream is preferred over skim milk.
