Nicole Moore (Master Nutr. APD)

Top 10 foods to eat on a low carb diet

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 top foods to eat on a low carb diet, so you don’t feel out of your depth in the supermarket.

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


1. Low carb breads

Bread is an everyday staple in the standard Australian diet, so it’s pretty hard to try and do without. Fortunately, many 85% low carb, high protein breads can be 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 love it! It’s a fab option for a quick brekkie 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 serving versus regular rice, which can be as much as 48 grams of carbs per serve, it’s a great alternative. And make sure you check out the cauliflower rice recipes on the Defeat Diabetes  Low Carb Program for even more inspo!


3. Zucchini Zoodles

Who doesn’t want to be still 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. You can easily make them, or even purchase them ready-made in the supermarket - they are definitely in my top 10 foods to eat when following low carb! 

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, and even naan bread and loaf bread are still possible by using almond flour as an alternative.

Try this quick 1-minute Low Carb Mug Muffin Recipe! Add to 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 versus a regular muffin at 25 grams, it's a delicious low carb swap!

TIP: Try a sweeter version like our Raspberry Choc Mug Muffin, with low carb berries and cocoa. The perfect guilt-free treat!

5. Eggs

Eggs are a fantastic protein-packed food that had a bad rap for far too long.  They’re also super cheap and should form a large part of your low carb diet. Whip up poached eggs for breakfast and take them hard-boiled for lunch. They are also great for a quick snack with some sea salt.

You can even try them with cheese and your favourite vegetables to make quick egg muffins. With less than 1 gram of carbs per serving, they are a great low carb item to enjoy when you adopt a low carb lifestyle. 


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 and 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 or freezer (yes, you can freeze nuts to prevent them going rancid!). They provide you with healthy fats and protein and may even prevent dementia. They are 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

It might be a surprising entry in our top foods to eat on a low carb lifestyle, but full-fat dairy products are some of my favourite foods. Contrary to popular belief, fat does not make us fat! 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 veggies 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! It contains live cultures, keeping your gut healthy, and 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. You can even bake avocados!


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, is full of antioxidants, and will not spike your insulin or make you crave sugar. Need I say more?! Have some in the afternoon with nuts as a snack or dessert in the evening, such as our Chocolate Bark. Providing 3 grams of net carbs per serving versus up to 16 grams in sweet chocolate, this is one sweet treat you don’t need to live without!

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