Carb-Free Eating: Foods Without Any Carbs

A no-carb diet is an extreme version of a low-carb diet. It eliminates almost all carbohydrates, including whole grains, fruits, and vegetables. While studies show that decreasing your carb intake can help you lose weight and may have health benefits, completely eliminating carbs is highly restrictive and most likely unnecessary.

There are some foods that are naturally carb-free, such as meats, fish, oils, and some condiments. However, it's important to note that even these foods can have trace amounts of carbs when processed or prepared with added ingredients.

- Meats: chicken, beef, turkey, duck, lamb, organ meats, pork rinds

- Seafood: fish, shrimp, clams, mussels, crab

- Dairy: butter, most types of cheese, heavy cream

- Eggs: devilled eggs, egg wraps

- Oils: olive oil

- Vegetables: leafy greens (lettuce, arugula, spinach), chicory family (endive, escarole, radicchio)

- Condiments: vinegar, mustard, hot sauce, mayonnaise

- Drinks: water, black coffee, plain tea, diet drinks

- Sweeteners: stevia, monk fruit, erythritol

Characteristics of foods with no carbs

Meat and animal products

Practically any meat in its natural form is zero-carb, so you can eat steaks, chicken, lamb, and pork to your heart's content. Just be sure to watch out for added sugars, additives, and other harmful ingredients, especially in processed meats like bacon, ham, jerky, burgers, sausages, hot dogs, and deli meats.

When it comes to organ meats, most are zero-carb, but liver is an exception, with one serving (100g) of beef liver containing about 4% carbs.

If you're a fan of game, venison, bison, and boar are all zero-carb options.

Fish and other seafood are also zero-carb and provide additional health benefits, being high in B12, iodine, and omega-3 fatty acids. Salmon, tilapia, tuna, and catfish are all safe choices. However, some shellfish like oysters, shrimp, crab, mussels, and lobster have trace amounts of carbs, so they are best avoided on a strict no-carb diet.

When it comes to dairy, butter is a zero-carb option, and most types of cheese are also safe choices. Heavy cream has very low carbohydrates.

Eggs are another animal product that is low in carbs.

Seafood

Salmon is a popular choice, with a 3.5 oz (100g) serving of Atlantic salmon containing 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. It's extremely versatile and can be grilled, broiled, or baked. Mahi-mahi is another option, with 19 grams of protein and no carbs per 100-gram serving. Flounder is a leaner fish, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a light and flaky texture with a delicate, almost sweet taste, making it perfect for those who don't like a "fishy" flavour.

Shellfish, such as oysters, mussels, shrimp, clams, crab, bay scallops, and lobster, are also low-carb options. However, it's important to note that while most types of seafood have zero carbs, some do contain trace amounts, so you may need to limit your shellfish intake depending on your specific dietary goals.

So, if you're looking to cut down on carbs, consider adding some delicious seafood options to your menu!

Fats and oils

Fats are complex molecules composed of fatty acids and glycerol. They are required for growth and energy and are the slowest source of energy but the most energy-efficient form of food. The body uses fats to synthesise hormones and other substances needed for bodily activities.

• Extra virgin olive oil
• Avocado oil
• Peanut oil
• Canola oil
• Corn oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Flaxseed oil
• Coconut oil
• Palm oil
• Vegetable oils
• Margarine
• Butter
• Mayonnaise
• Salad dressings
• Table cream
• Sour cream
• Monounsaturated fats include canola oil, olive oil, peanut oil, and safflower oil. They are found in avocados, peanut butter, and some nuts and seeds.
• Polyunsaturated fats include corn oil, soybean oil, and flaxseed oil. They are also found in fatty fish, walnuts, and some seeds.
• Saturated fats are found in red meat, milk products including butter, and palm and coconut oils.
• Trans fats (or trans fatty acids) are man-made and formed by adding hydrogen atoms to monounsaturated or polyunsaturated fatty acids. They are usually solid at room temperature and can put you at greater risk of heart disease.

It is recommended that fat intake should be limited to less than 28% of daily total calories, with saturated fats limited to less than 8% of daily total calories. Trans fats should be eliminated from the diet if possible.

Drinks

When it comes to drinks, water is the perfect zero-carb option. Tea and coffee are also carb-free, as long as you don't add sugar.

If you're looking for something with flavour, there are plenty of low-carb options, too. For example, you could try:

• Diet soft drinks
• Sparkling water
• Vegetable juice
• Milk alternatives, such as almond or coconut milk
• Sports drinks
• Alcoholic beverages, such as pure alcohol, wine, or low-carb beer

However, it's important to note that while these drinks may be low in carbs, they can still contain other additives and high levels of calories. For instance, while pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs, they are still rich in "empty" calories. Therefore, it's important to consume these drinks in moderation.

Condiments and seasonings

Condiments

Condiments like vinegar, mustard, hot sauce, garlic, chicken broth, and mayonnaise made with olive oil have virtually no carbs. Other condiments with few to no carbs include:

• Sour cream
• Mayo, especially when made with avocado oil
• Liquid Aminos (a gluten-free substitute for soy sauce)
• Ketchup (keto version)
• Marinara sauce
• Salad dressings (store-bought, but check labels)
• Hot sauce
• Coconut Aminos (a gluten-free version of soy sauce)
• Olive oil
• Apple cider vinegar
• Guacamole
• Ranch

Seasonings

Most herbs and spices have trace amounts of carbs, but the quantities used are so small that they are considered zero-carb. Seasonings with few to no carbs include:

• Salt
• Black pepper
• Mustard powder
• Everything bagel seasoning
• Dried herbs and spices (except some mixtures with added sugar)
• Fresh herbs such as basil, chives, cilantro, dill, and parsley
• Nut and coconut flours for baking and breading
• Lemon or lime juice (1 gram of carb per tablespoon)
• Extracts (vanilla, lemon, almond, etc.)
• Chicken, beef, or vegetable broth or bouillon
• Sugar-free sweet pickle relish
• Low-carb jams and preserves (check labels)

Frequently asked questions