What are recommended foods for low carb meals?
People with diabetes should watch the amount of carbohydrates in their food, as they affect blood sugar the most. A low-carb plan, eating 26 to 45 grams of net carbs at each meal, may help control blood glucose, bring A1C down and help with weight loss.
Luckily, you can enjoy creative and tasty dishes when you eat low carb. Let’s look at some ideas for low-carb meals that help manage diabetes.
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Fill Half Your Plate With Non-Starchy Vegetables
Non-starchy vegetables are good sources of fibre, vitamins and minerals and are low in both calories and carbs. You won’t see your blood sugar increase with these foods.
Recommended non-starchy vegetables:
- Types of leafy greens include: spinach, kale, romaine and arugula.
- Some crunchy veggies to add to your salad are cucumber, celery, bell pepper and radish.
- Also included are vegetables from the cruciferous group, like broccoli, cauliflower and Brussels sprouts.
- You can also go with colourful vegetables like tomatoes, courgette, eggplant and summer squash.
- You can add mushrooms, onions, garlic and green onions to give your dish aroma and flavour.
Ideas to enjoy them:
- Combine your mixed greens with olive oil and vinegar for a big salad you can enjoy.
- Roast cauliflower or broccoli together with chopped garlic and olive oil.
- Instead of pasta, try using courgette noodles.
Add Lean or Plant-Based Protein
Thanks to protein, you feel less hungry and don’t experience sudden glucose spikes after eating. Make sure the protein in each of your meals is not bigger than about the size of your palm.
Low-carb animal-based protein options:
- Skinless chicken and turkey contain no carbs.
- If you choose salmon, tuna or sardines, you will get 0g carbs.
- You can eat shrimp, scallops or mussels, as they have up to 2 grams of carbs.
- Lean beef or pork contains no carbohydrates.
- Eggs (2 large eggs equal about 0.4 gram of carbs)
Nut-free plant-based protein options:
- You can eat 1/2 cup tofu or tempeh which have 1-3 grams of carbs.
- Black soybeans give you 8 grams of carbs per ½ cup serving.
- There are 6 grams of carbs in ½ cup of edamame.
- There are 12 grams of carbs in a ½ cup of lentils.
- You can eat roasted pumpkin, sunflower or watermelon seeds.
Choose Quality Carbs Wisely
You should not interpret low-carb as no carbs. You should pick healthy carbs and add them to foods that have protein, fibre and fat.
Better-for-you carb options (and rough carb estimates):
Whole fruit:
- A third of a cup of berries
- About half of an apple
- ½ kiwi
(≈ 10–15g net carbs)
Root vegetables:
- ½ cup of carrots, parsnips and turnips
(≈ 10–15g net carbs)
Whole grains (only if tolerated):
- ¼ cup of cooked quinoa, barley or brown rice
(≈ 10–20g net carbs)
Beans and legumes (in moderation):
- Half a cup of black soybeans or lentils
(8–12g carbs)
A tip to keep your blood sugar in check: Eat non-starchy vegetables and protein before your carb-rich foods.
Include Healthy Fats
Having fats makes you feel less hungry and gives food a richer taste, yet they do not cause your blood sugar to go up. Try to have unsaturated fats and reduce what you eat containing saturated or trans fats.
Healthy low-carb fat options:
- Oils you can use include extra virgin olive oil, avocado oil and canola oil.
- Two tablespoons of avocado or guacamole has only about two net carbs.
- You can use tahini or sunflower seed butter instead.
- Use a little less cheese, choosing those with lower sodium content like goat’s cheese.
- Pumpkin or sunflower seeds that have been roasted.
Smart Low-Carb Snacks
You can snack healthily as long as your snacks are low in carbs and high in either protein or fibre.
Snack ideas:
- A dip of hummus or Greek yoghurt with sliced vegetables
- One hard-boiled egg along with some roasted pumpkin seeds
- ¼ cup of goat’s cheese and a few slices of cucumber
- Sweetened chia pudding made with either stevia or monk fruit
Beverage Basics
What you put into your body by drinking can be as important as what you eat. Focus on drinks that won’t increase your blood sugar.
Smart beverage choices:
- Water, with fresh slices of lemon or cucumber for taste
- Unsweetened varieties of green, black or herbal tea
- A cup of black coffee or coffee with unsweetened almond milk
- Adding citrus to sparkling water
Don’t drink sugary drinks or fizzy drinks except when needed to manage low blood sugar.
Sample Low-Carb Meal Ideas
Let’s look at some easy meals you can create with low-carb foods.
Breakfast ideas:
- An omelette with spinach, tomato and mushrooms and a bit of feta cheese (≈ 5g carbs)
- Scrambled tofu mixed with bell peppers and half an avocado (≈ 8g carbs)
Lunch ideas:
- A big salad made with grilled chicken, mixed greens, cucumber, olives and a vinaigrette for dressing (≈ 10g carbs)
- Tuna salad rolled in a low-carb wrap, with lettuce and tomato (≈ 12g carbs)
Dinner ideas:
- You can enjoy baked salmon, cauliflower rice and stir-fried broccoli (≈ 9g carbs)
- Courgette lasagna (with ricotta, tomato sauce and turkey) plus a green salad (≈ 13g carbs)
Grocery Shopping List for Low-Carb Eating
Make sure low-carb foods that are safe for diabetes are always in your kitchen.
Fresh produce:
- Green leafy vegetables such as spinach, kale and romaine
- Broccoli, cauliflower and Brussels sprouts
- Courgette, bell peppers, tomatoes and onions
- Garlic, mushrooms and cucumber
Proteins:
- Eggs
- Chicken or turkey breast
- Tinned salmon or tuna
- Tofu or tempeh
- Roasted sunflower seeds and pumpkin seeds
Dairy and alternatives:
- Greek yoghurt that hasn’t been sweetened
- Cottage cheese or goat’s cheese
- Either unsweetened soy or oat milk are nut-free options
Pantry basics:
- Apple cider vinegar and olive oil
- Spices, herbs and garlic powder
- Black soybeans (canned are the most convenient)
- Tomato sauce that does not have added sugar
Optional extras:
- Frozen berries
- Squares of dark chocolate with a cocoa content of 70% or up
Cooking & Portion Tips
Helpful habits to make low-carb eating easy:
- Make sure your meals have ½ plate of vegetables, ¼ protein and ¼ carbohydrate when you serve them.
- Cook proteins and veggies in bulk for easy meals later.
- Try to flavour your dishes with spices, herbs, citrus juice or vinegar instead of sugar.
- Read the labels and pick foods that provide less than 5g sugar and more than 3g fibre each serving.
- Test your blood sugar 1–2 hours after eating to determine how your meals impact you.
Do you eat fruits or are you concerned that fruits are full of sugar and carbohydrates?
Watch our insightful video to learn “Aren’t Fruits Full of Carbs?“
Conclusion
Low-carb meals can taste good, look appetizing and help you keep your blood sugar in check. You should make smart substitutions, control how much you eat and respond to your body’s needs. If breakfast is eggs and greens, lunch is vegetables and grilled chicken and dinner is salmon with cauliflower rice, eating low-carb doesn’t have to be boring.
It’s important to discuss major changes in your diet with your care team or nutritionist, especially if you are on insulin or medications to treat your blood sugar. By working together, you can plan something that fits your lifestyle and health needs.
Remember, you don’t need to be perfect. Slowly but surely, you’re making healthy progress each time you eat healthy.
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
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