You Don’t Have to Give Up Carbs! Dietitian Shares 5 Low-Carb Foods That Boost Weight Loss and Lower Blood Sugar
Plus learn why the quality of carbs—not quantity—matters most
What if losing weight didn’t mean giving up the foods you love? (We’re looking at you, carbs!) Here’s the good news: You don’t have to cut carbohydrates completely to see results in the long term. Instead, choosing healthy, low-carb foods can help you slim down while staying satisfied. Think fresh avocado with whole-grain chips, or a frozen Greek yogurt bar. Here, a registered dietitian shares her go-to low-carb foods list for weight loss. So get ready to dig in and enjoy the health benefits that come with every delicious bite.
Why low-carb foods help you lose weight faster
“Carbohydrates are food[s] that break down to or contain sugars (fructose, sucrose, lactose [and] glucose) in the body,” explains Kerri Louati, MS, RD, LDN, CDE, Director of Women’s Health Clinical Operations at LifeMD. “In order for those sugars to get into the cells to be used for fuel, insulin is released so that it can unlock the cell’s door and allow the sugars to get inside.”
When insulin levels are high, it promotes more fat storage and makes it harder to break down existing fat stores. High carbohydrate intake can also lead to blood sugar problems that affect the “hunger hormone” ghrelin and “satiety hormone” leptin, Louati adds. (Learn what a normal blood sugar reading is for your age.)
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In other words, “prioritizing lower-carb foods can help with weight loss by decreasing the insulin response, promoting more balanced blood sugar levels and emphasizing satiety when ample proteins and balanced healthy fats are consumed,” says Louati.
Not all carbs are equal: How to choose the right ones
While following a low-carbohydrate diet is certainly a helpful tool for weight loss, Louati urges readers to remember that “not all carbs are created equal.” Essentially, the option with the lowest carbs won’t always be the healthiest. Consider a pre-packaged keto breakfast bar versus a bowl of lentils. The keto bar may have fewer carbs, but the lentils provide more nutrients overall. (Bonus: High-quality carbs have been linked to healthy aging in women.)
“It’s not always about just the number of carbohydrates, it’s about the type, quantity and how it’s balanced with other foods,” says Louati. “For example, 2 tablespoons of sugar has a similar amount of carbs to ½-cup of black beans, but the two foods are going to be metabolized in completely different ways. The sugar is going to get digested very quickly, resulting in a rampant insulin release and likely followed by a sharp drop in blood sugar, impacting mood, energy and hunger levels. The black beans, while they contain a similar amount of carbohydrates to sugar, are loaded with fiber and some protein, which is going to slow the release of the carbohydrates and result in a steadier release of sugar into the bloodstream.”
Dietitian-approved low-carb foods list for weight loss
To reduce your carb intake without sacrificing nutrients or flavor, Louati has you covered. Here are her go-to low-carb foods for weight loss:
Greek Yogurt
Louati recommends consuming about 6 oz of Greek yogurt at least five times a week as a snack or meal. It only has 6 to 8 grams of total carbs per serving. “[It’s] a good source of protein to support appetite regulation and lean body mass,” says Louati. “[It also] contains probiotics, which support gut health and overall metabolism.”
Eggs
Enjoy about two large eggs daily or at least several times a week, Louati says, whether you prefer them scrambled, over easy, or in an omelet with fresh veggies. They have less than 1 gram of carbs. “[Eggs are an] excellent protein source, promoting fullness and muscle mass,” says Louati. “[They] contain nutrients that support metabolic health.” (See what happens if you eat eggs every day.)
Cottage cheese
If you haven’t tried cottage cheese, a versatile low-carb food for weight loss, yet, now’s the time! Louati recommends consuming about 4 oz of cottage cheese a few times a week as a snack or meal, pairing it with veggies, nuts or berries. It only has 4 to 6 grams of carbs. “[It’s] high in protein and calcium, both of which support lean muscle and promote fullness,” says Louati. “The main protein is casein, which is a slow-digesting casein protein that helps reduce hunger between meals and can support increased muscle gain.”
Olives
Craving a low-carb snack? Louati recommends consuming 5 large or 10 small olives (about 1 oz) a few times a week or daily as a fun salad topping or snack. A serving of olives has just 1 to 2 grams of carbs. “[Olives] contain healthy fats called monounsaturated fats that can support satiety and cellular health,” says Louati. “They’re a salty and savory healthy fat, making them a satisfying option to reduce cravings for processed snacks” and less-healthy high-carb foods.
Avocado
Creamy avocado is delicious in a salad, on a slice of whole-grain toast, or simply enjoyed with a sprinkle of sea salt. So it’s no wonder Louati recommends consuming about ½ of a medium-sized avocado, which has just 6 grams of carbs, a few times a week. “[It’s] high in healthy fats that promote satiety and stable energy,” says Louati. “Plus the fiber slows digestion, supports gut health and helps regulate appetite hormones.”
Ultimately, healthy weight loss isn’t just about consuming the lowest-carb foods, but choosing fare that aids your goals while providing the nutrients your body needs. And when you pair these healthy picks with regular physical activity, you’ll shed pounds (and improve your blood sugar) even faster.
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