Carb-Free Diet: Foods To Avoid For Success

A no-carb diet is an extreme version of a low-carb diet, eliminating all carbohydrates. This means cutting out foods such as milk, yoghurt, fruits, vegetables, legumes, pasta, bread, baked goods, sugars, sweetened beverages, and grains.

Instead, a no-carb diet focuses on foods that contain mainly fat and protein, such as beef, fish, poultry, pork, eggs, deli meats, cheese, fats, oils, and butter.

Some no-carb dieters also include non-starchy vegetables like greens, asparagus, cauliflower, and broccoli, as well as nuts, avocado, and coconut, as these are very low in carbs.

Foods to Avoid on a No-Carb Diet

Sweets and baked goods

Starchy vegetables like potatoes, sweet potatoes, yams, and corn are also off-limits due to their high carb content. Instead, opt for non-starchy vegetables like spinach, broccoli, cauliflower, asparagus, and tomatoes. These are still packed with essential vitamins and minerals but won't spike your carb intake.

When it comes to dairy, milk and yogurt are out, but cheese and butter are allowed since they are high in fat and protein.

Condiments can be tricky because many of them contain added sugars. Ketchup, barbecue sauce, and salad dressings, for example, are not suitable for a no-carb diet. However, mayonnaise and mustard are usually okay since they typically have a very low or zero carb count.

Alcoholic beverages are also something to be cautious of. Beer, wine, liquor, and sugary mixed drinks are not permitted on a no-carb diet.

It's important to remember that a no-carb diet is highly restrictive and may be challenging to adhere to. It's always a good idea to consult with a healthcare professional before starting any new diet, especially one as restrictive as this.

Dairy

However, some dairy products are allowed in small amounts, as they are low in carbs. These include full-fat cheeses and butter. These are often included in no-carb meal plans, such as omelettes with cheese, or scrambled eggs with bacon and cheese.

It is important to note that low-carb diets differ from no-carb diets. On a low-carb diet, small amounts of higher-carb dairy products, such as milk and yoghurt, are allowed.

Starchy vegetables

However, on a no-carb diet, even complex carbohydrates are off the table. This is because, in addition to sugars, carbohydrates also include fibres and starches. So, while starchy vegetables are a great source of vitamins, minerals, and fibre, they are still considered carbs and are therefore restricted on a no-carb diet.

If you're looking to include some starchy vegetables in your diet, you might want to consider a low-carb diet instead. On a low-carb diet, starchy vegetables like potatoes, sweet potatoes, yams, peas, and corn are allowed in moderation.

Alcohol

Wine is much lower in carbs than beer, so most people on a no-carb diet opt for wine. A typical glass of dry wine (red or white) contains about 2 grams of net carbs and 120 calories, while a typical beer has 13 grams of net carbs and between 150 to 300 calories. Sweeter wines, such as Rieslings and Gewurztraminers, have about 4 grams of carbs per glass, while dessert wines can have 5 grams or more.

It's important to note that alcohol may slow down weight loss. Alcohol is an energy source that the body uses before burning other sources, such as body fat. Alcohol can also stimulate appetite and decrease inhibitions, leading to increased food intake. Therefore, while an occasional drink is fine, drinking in moderation is important to maintain health and weight loss goals.

Condiments with added sugar

A no-carb diet is highly restrictive and eliminates several food groups. While on a no-carb diet, it is important to avoid condiments with added sugar. Here are some examples of condiments that contain added sugar:

Ketchup

A staple condiment for many, ketchup is often generously slathered on foods. Unfortunately, ketchup is high in added sugar. According to a standard ketchup bottle, a serving is a tablespoon, which contains 4 grams of sugar. However, it is common to consume more than one serving, leading to a higher sugar intake.

Sriracha

Sriracha, the beloved hot sauce, also contains added sugar. While a teaspoon of sriracha has only 1 gram of sugar, most people use more than that amount. The sugar content can quickly add up, especially for those who enjoy spicy food.

Barbecue Sauce

Barbecue sauce is another condiment that can be high in added sugar. The amount of sugar can vary by brand, but it is generally expected to contain at least 4 to 6 grams of sugar per tablespoon. Some brands may even have 9 or more grams of sugar per serving.

Honey Mustard

Honey mustard is often chosen as a lower-fat alternative to mayonnaise. However, it is important to note that honey mustard contains significant amounts of added sugar. Commercial brands typically list honey as a later ingredient, with high-fructose corn syrup and sugar appearing earlier. A tablespoon of honey mustard can contain 3 grams of sugar, but it is easy to consume more, leading to a higher sugar intake.

Salad Dressings

Salad dressings, especially the light or fat-free varieties, often contain added sugar. Some popular options like ranch, raspberry vinaigrette, and Thousand Island dressings can have up to 6 grams of sugar per 2-tablespoon serving. It is important to be mindful of the amount of dressing used, as it can quickly double or triple the sugar intake.

Teriyaki Sauce

Bottled teriyaki sauces typically contain sugar, cane syrup, or high-fructose corn syrup to balance the salty flavors. Depending on the brand, a tablespoon of teriyaki sauce can have 2 to 7 grams of sugar. When dining out or using bottled sauces, it is easy to consume more than one serving, increasing the sugar intake.

When following a no-carb diet, it is crucial to read labels and be mindful of portion sizes. While these condiments should be avoided or limited, there are also healthier alternatives available, such as Dijon mustard, salsa, hummus, and herbs and spices.

Frequently asked questions