What foods should I avoid if I want to limit high carbs?

Couscous, a processed grain product made from wheat, is high in simple carbohydrates and has a high glycemic index. For diabetics, couscous can quickly raise blood sugar levels, and it’s often recommended to replace it with whole grains like farro or barley, which have more fiber. In keto diets, couscous is generally avoided due to its carb content. Cauliflower couscous is a popular low-carb substitute, offering a similar texture while fitting within the carb limits of a keto diet and providing additional nutrients without the blood sugar spike associated with traditional couscous.

Peas are high in starch and carbs but have fiber that moderates blood sugar impact, making them suitable for diabetics in small portions. For keto, peas are typically avoided due to their carb content. Alternatives like green beans offer similar nutrients with fewer carbs, making them more keto-friendly.

Oats are high in fiber, particularly beta-glucan, which can help control blood sugar by slowing digestion. Steel-cut oats, in particular, have a lower GI than instant oats and can provide a steady release of energy for diabetics, especially when paired with protein or fat. On the keto diet, oats are generally too high in carbs, with one cup of cooked oats containing about 27 grams of carbs. Keto dieters often substitute oats with chia or flaxseed "oatmeal," which is high in fiber and healthy fats without the carb content, making it suitable for a low-carb lifestyle while providing similar satiety.

Honey is a natural sugar with a high glycemic index, which can quickly elevate blood sugar. Diabetics should use honey sparingly, and it’s usually excluded from keto due to the high carb content. Keto alternatives include stevia or erythritol, which provide sweetness without impacting blood sugar.

Black beans are carb-rich with fiber and protein that help slow blood sugar spikes, making them suitable for diabetics in small amounts. However, they are typically excluded in keto diets due to their high carb count. Keto-friendly options include black soybeans, which have fewer carbs and still offer a similar texture.

Oranges are high in natural sugars and can quickly raise blood sugar, though their fiber can slow absorption for diabetics. Keto diets generally exclude oranges due to the carb count, favoring lemon and lime as low-carb citrus alternatives.

Butternut squash has complex carbs and fiber, helping stabilize blood sugar for diabetics when eaten in small portions. Due to its high carb content, keto diets usually exclude it, favoring options like zucchini or cauliflower, which have similar flavors but are low in carbs.

Barley is a high-carb, high-fiber grain that digests slowly and can help with blood sugar regulation in diabetics. Although it contains fiber, the carb count is typically too high for keto. Substitutes like chia seeds or cauliflower rice are more keto-compatible, while providing fiber and texture without the carb load.

Potatoes, especially when peeled and boiled or baked, are high in carbs with a minimal amount of fiber, causing blood sugar to rise quickly. Diabetics may experience better glycemic control by opting for small portions, pairing potatoes with protein, or choosing sweet potatoes, which contain more fiber and antioxidants. However, even sweet potatoes remain high in carbohydrates and aren’t typically allowed on keto. A low-carb alternative such as radish or turnip can provide similar texture without the high glycemic load, suitable for those on low-carb or keto diets. Both keto and diabetic diets benefit from replacing potatoes with lower-carb vegetables to prevent spikes.

Regular pasta is a high-carb food that, unless made from whole grains, has minimal fiber and can cause sharp blood sugar increases. Whole-grain pasta provides a bit more fiber, which helps stabilize blood sugar for diabetics when consumed in small portions and balanced with protein or fat. For keto dieters, pasta is generally off-limits due to its high carbohydrate content. There are now many low-carb pasta alternatives available, including shirataki noodles and zucchini noodles (zoodles), which are low in carbs and fit into both keto and diabetic-friendly diets. These alternatives provide a similar texture to pasta while avoiding the high-carb load associated with traditional pasta.

Mango is a high-sugar fruit that can spike blood glucose levels, making it challenging for diabetics to consume without moderation. Keto diets exclude mango due to its carb content, favoring low-sugar fruits like raspberries and blackberries, which have far fewer carbs.

Popcorn is a whole grain with a moderate amount of carbs, which diabetics may consume in controlled portions for its fiber content. However, keto diets generally exclude popcorn due to its carb count, favoring options like pork rinds for a low-carb, crunchy snack.

Although sweet potatoes are considered a more nutrient-dense alternative to white potatoes, they remain relatively high in carbohydrates. They have more fiber and vitamins, such as beta-carotene, which can slow digestion slightly and provide better blood sugar control for diabetics. Small servings combined with protein or healthy fat can moderate blood sugar responses, but sweet potatoes still fall outside keto guidelines due to their carb content. Low-carb vegetable options like pumpkin or spaghetti squash can be good swaps for keto-friendly versions of carb-heavy dishes, though diabetics can still enjoy small portions of sweet potatoes for their added nutrients and moderate glycemic effect.

White bread, made from refined flour, is a simple carb with a high glycemic index, causing rapid increases in blood sugar. Diabetics are typically advised to avoid or limit white bread in favor of whole grain or sprouted bread options, which offer more fiber and a gentler effect on blood sugar levels. For keto dieters, white bread is generally incompatible due to its high carb content and low nutritional value. Alternatives like low-carb bread made from almond or coconut flour are popular in keto circles, providing a similar texture and flexibility without the carbs and the blood sugar impact.

Pineapple has natural sugars that can raise blood sugar quickly, so diabetics should limit their intake. It’s generally incompatible with keto diets due to its carb density. Keto dieters may opt for melon varieties that offer fewer carbs but still provide sweetness.

Carrots have a moderate glycemic load and can be eaten in moderation by diabetics for their fiber and vitamins. For keto, carrots are often avoided due to their carb count. Alternatives like cucumber and celery have a similar crunch with minimal carbs.

Parsnips are a root vegetable high in carbs and natural sugars, which can spike blood sugar levels in diabetics if not portioned carefully. Keto dieters usually avoid parsnips due to their carb content, favoring vegetables like cauliflower or celery root as low-carb substitutes.

High in carbs and fiber, chickpeas have a moderate impact on blood sugar, offering steady energy for diabetics in small portions. On keto diets, chickpeas are largely avoided because of their high carb content. Alternatives like black soybeans provide a similar texture and protein content with fewer carbs.

Quinoa is a whole grain high in both protein and fiber, which can help modulate blood sugar spikes for diabetics. It provides complex carbs and a moderate glycemic index, making it a potentially safer grain option for those managing blood sugar. However, even with its fiber and protein, quinoa is too high in carbs for a keto diet, with one cup containing around 39 grams of carbohydrates. People following keto typically avoid quinoa but can consider alternatives like riced cauliflower or broccoli rice, which have far fewer carbs and fit well within keto guidelines while offering a similar texture in meals.

Made from puffed rice, rice cakes are a high-carb snack with minimal fiber, leading to potential blood sugar spikes for diabetics. For keto, rice cakes are avoided due to their low nutrient density and high carb count. Almond flour crackers are a popular keto-friendly alternative with a low glycemic impact.

Apples are a good source of fiber but contain enough sugar to impact blood glucose in diabetics. Eaten with protein or fats, they can have a gentler effect on blood sugar. Keto dieters typically avoid apples, opting for lower-carb fruits like berries to avoid exceeding daily carb limits.

Milk contains lactose, a natural sugar that adds to its carb count, which may cause blood sugar spikes in diabetics. Keto diets typically avoid milk due to carbs, favoring unsweetened almond or coconut milk, which are low-carb and keto-friendly substitutes.

Lentils are high in carbs but also in protein and fiber, which can help with blood sugar control when portioned carefully by diabetics. Keto diets avoid lentils due to their carbohydrate density. Keto-friendly options include lupini beans, which are low in carbs and high in protein.

Raisins are dried grapes, concentrating natural sugars and carbs, which can rapidly elevate blood sugar levels in diabetics. For keto, raisins are avoided entirely due to their high carb content, but unsweetened dried coconut or small portions of berries are often used as lower-carb substitutes.

Beets are a root vegetable with natural sugars that can raise blood glucose levels. Diabetics may consume beets in moderate amounts due to their fiber, but they’re generally avoided in keto diets due to high carb content. Radishes are a keto-friendly substitute with a similar texture but a much lower glycemic impact.

Bananas are a naturally high-carb fruit with simple sugars that can quickly elevate blood glucose levels. Due to their glycemic load, diabetics are generally advised to consume bananas in small portions, selecting slightly underripe bananas with a lower GI for a smaller impact on blood sugar. Bananas are typically excluded from keto diets, as one medium banana has around 27 grams of carbs, making it difficult to fit into the low daily carb allowance for ketosis. Berries, such as strawberries or blueberries, are lower in sugar and often used as a keto-friendly fruit alternative that also provides beneficial fiber and antioxidants without the high carb count.

While higher in carbs than other nuts, pine nuts also provide fiber and healthy fats that can help moderate blood sugar. Keto diets typically avoid high-carb nuts like pine nuts, opting for lower-carb options like macadamia nuts or pecans for added fat and minimal carbs.

Corn is a starchy vegetable with a high carb count, making it a high-glycemic food that can impact blood sugar. Diabetics may benefit from consuming corn in small portions, as it does offer fiber and antioxidants, but should monitor their blood sugar levels when including it in meals. On the keto diet, corn is typically avoided due to its carbohydrate density. Lower-carb alternatives such as zucchini or bell peppers can provide a similar crunch and versatility in meals without the high carb load, making them suitable options for both diabetic-friendly and keto meal plans.

Grapes are high in sugars that cause quick blood glucose spikes, making them challenging for diabetic diets. For keto, grapes are generally excluded due to their high carbohydrate count. Keto-friendly berry options like strawberries or blueberries offer a sweet flavor with fewer carbs.

White rice is a refined grain high in simple carbohydrates, with a high glycemic index (GI) that can cause rapid blood sugar spikes. For people with diabetes, white rice should be eaten in small amounts or substituted with whole grains like brown rice, which offers more fiber and a gentler impact on blood sugar. In keto diets, white rice is generally avoided because of its high carb content and minimal fat. Brown rice, while still carb-rich, digests more slowly due to fiber, which may better support steady glucose levels for diabetics, but still contains too many carbs for keto. Alternatives like cauliflower rice are popular in keto for their low-carb content.