Nicole Moore (Master Nutr. APD)

4 mins read

When you first go low carb, it can be all too confusing. From not knowing what to eat to feeling like you’re doing it all ‘wrong’; I get it, it’s hard. So I’ve listed my favourite foods to help you get started and so you don’t feel like you’re out of your depth in the supermarket.

Next time you’re stocking up, include these foods in your low carb shopping trolley:

1. Low carb breads

Bread is often a common staple in the standard Australian diet, so it’s quite hard to try and do without. There are fortunately many 85% low carb, high protein breads on the market, found at ALDI, Woolworths and Coles. Make sure you check the label, as you’re aiming for no more than five grams of total carbohydrate per serve.

We also have a fantastic Defeat Diabetes recipe for Three Seed Bread on our program, and our members are loving it! It’s a great option for a quick breakfast in the morning, or a quick and easy low carb sandwich for lunch.

2. Cauliflower rice

We still want to be able to make healthy fried rice or have rice with our curry. Cauliflower rice is a great substitute and is easily made. You can also conveniently buy it in the supermarkets ready to go! At only 4 grams of total carbohydrate per serve versus regular rice which can be as much as 48 grams of carbs per serve, it’s a great rice alternative. And make sure you check out the cauliflower rice recipes on the Defeat Diabetes Program as they will get your taste buds tingling!

3. Zucchini Zoodles

Who doesn’t want to still be able to have their favourite Spaghetti Bolognese dish or stir-fried noodles? Zucchini noodles, commonly known as zoodles, have only 4 grams of carbohydrates per serve versus 36 grams of carbs in regular pasta, and you can easily make them, or can even purchase them ready-made in the supermarket.

I find under steaming them so they’re slightly crunchy makes them really great for Bolognese and other pasta dishes.

4. Almond and coconut flour

You don’t have to give up baking when you go low carb! Things like muffins, cake, even naan bread and loaf bread are still possible by simply using almond flour as an alternative.

Try this quick one minute Low Carb Mug Muffin Recipe! Simply combine in a large mug:

  • 1 egg
  • 1 tbsp of melted butter
  • 3 tbsp of almond flour
  • 1 tbsp of coconut flour
  • A pinch of salt
  • ¼ tsp of baking powder

Mix together, microwave for one minute, and you’re done! Just pop out a muffin, cut it in half and spread it liberally with butter or nut butter. At only 2.4 g of carb per muffin vs a regular muffin at 25 grams it is a delicious low carb swap!

5. Eggs

Eggs are an amazing protein-packed food that are great for many occasions. They’re also super cheap and should form a large part of your low carb diet. Whip up poached eggs for breakfast, take them for lunch, and they are even super great for a quick snack with some sea salt.

Or try them with cheese and your favourite vegetables to make quick egg muffins. with less than 1 gram of carbs per serve, they are a great low carb item to have on your Defeat Diabetes Program.

6. Tinned tuna and salmon

Low carb needs to be easy and convenient and there’s nothing quicker or easier than tinned tuna or salmon. They are fantastic options for a snack, or a quick lunch tossed through a salad or even with zucchini zoodles with sea salt for a quick dinner idea. High in protein and essential fatty acids tinned fish is a must in your low carb pantry.

7. Nuts

Nuts are another low carb food I recommend stocking in your pantry. They provide you with healthy fats as well as protein, and they taste delicious!! They are already prepped and ready to go, and can be consumed on the run as a snack, tossed in a salad for extra crunch, or even put into Greek yoghurt for an easy low carb breakfast. Just watch out for over-indulging if weight loss is your goal – nuts are notoriously calorific and dangerously more-ish!

8. Full fat dairy

Full fat dairy products are excellent low carb foods to include in your low carb shopping trolley. Full fat cheese, with only 1.3 grams of carbs, is perfect for a quick snack on the run, and even tastier on low carb toast or grated on vegetables for dinner.

Heavy cream, with only 3 grams of carbs and high in protein, goes well with a coffee or whipped with berries for a low carb dessert. And let’s not forget full fat Greek yoghurt which contains live cultures, keeping your gut healthy, as well as calcium for your bones.

9. Avocado

Avocado is an absolute superfood and should always be on our low carb shopping list. It’s easy to prepare too; simply peel, slice and eat. Avocados are perfect for making quick snacks on the go such as smashed avocado dip with vegetables. It’s also great to serve at breakfast with your eggs or in your salad at lunch or dinner. No prep required!

10. Dark chocolate

I’ve saved the big gun for last! 75% to 80% dark chocolate. This low carb pantry staple can lower blood sugar and blood pressure, is good for your heart and full of antioxidants, will not spike your insulin or make you crave sugar. Need I say more?! Have some in the afternoon with some nuts as a snack, or as a dessert in the evening. Providing 3 grams of net carbs per serve versus up to 16 grams in sweet chocolate, this is one sweet treat you don’t need to live without!

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