Healthy Low Carb Grocery List

Making the transition to a low carb diet requires locating the right foods in the mass of aisles that make up today's grocery stores. Most of the foods you need will be easily found on the perimeter of the store where the produce, meat and dairy are stashed. By choosing unprocessed foods, you'll not only be choosing low carb but you'll be choosing healthy food as well.

PROTEIN

Lean cuts of beef and pork including tenderloin, chicken, turkey, fish, shellfish and eggs are part of a low carb diet and are included on the Phase 1 food lists for both the Atkins and South Beach diets. Avoid processed meats such as sausage, bacon and luncheon meat unless allowed by your low carb diet plan; processed meats may contain added fillers and sugars.

VEGETABLES

A variety of vegetables provides healthy carbohydrates in your diet. Low carb vegetables include spinach, lettuces, turnip greens, asparagus, cabbage, broccoli, artichokes, cauliflower, celery, mushrooms, zucchini and yellow summer squash. Avoid starchy vegetables including corn, beets and potatoes. The produce section offers fresh herbs to flavor your meals. Frozen vegetables should be without added sauces or flavorings.

FRUITS

Some low carb diets restrict fruit intake during early weeks of the diet; this depends on the recommendations of your diet plan. Both the Atkins and the South Beach diets introduce fruits during Phase 2. Unsweetened berries, including strawberries, cherries, cranberries, blueberries and raspberries are healthy, low carb fruit choices. Avocados are a good source of healthy fats in a low carb diet.

DAIRY

Some low carbohydrate plans limit dairy and cheese to reduced fat or fat-free choices while others do not. Your diet plan will be the basis for your selection of milk and cheese. Most low carb diets allow limited amounts of cream and hard cheeses like cheddar.

FATS

Choose healthy fats such as olive oil for your low carb diet. Some plans allow servings of nuts and seeds containing healthy fats such as unsalted almonds or walnuts. Full fat mayonnaise with no sugar added is generally a lower carb option than low fat or reduced fat mayonnaise. Vinaigrettes without added sugar are usually a good choice especially if you make your own with fresh ingredients.

BEVERAGES

Water is the healthiest beverage you can consume on any diet. In addition to water, consider purchasing coffee, tea, unsweetened flavored drink mixes or diet sodas if your plan allows them.

GRAINS

Low carb diet plan recommendations vary widely when it comes to grains, with one exception: all recommend whole grains when grains are a part of the diet. Your plan may allow stone-ground, whole wheat bread products such as pitas or flat bread, or brown or wild rice. Your plan may also allow whole wheat pasta. You diet plan will have guidelines regarding when you can introduce grains and what types are recommended.