Low Carb Vegetables
- spinach
- celery
- asparagus
- avocado
- zucchini
- bok choy
- broccoli rabe
- swiss chard
- mushrooms
- cauliflower
- cabbage
- tomatoes
- broccoli
- snow peas
- green beans
- brussel sprouts
- kale
- daikon
- kohlrabi
- eggplant
- bell pepper
- fennel
- okra
- turnips
Complex Carbs
- Brown Rice
- Quinoa
- Millet
- Buckwheat
- Barley
- Oats
- Sweet poatoes
- White potatoes with skin
- Yams
- couscous
- 100% whole wheat bread
- 100% whole wheat pasta
- beans and lentils
- pumpkin
- butternut squash
Low Carb Fruit
- apricots
- strawberries
- plum
- blackberries
- star fruit
- cantaloupe
- raspberries
- coconut meat
- guava
- kiwi
High Carb Fruit
- bananas
- dried fruit
- pineapple
- apples
- pears
- prunes
- grapes
Fruit
| FRUITS (raw) | AMOUNT | CARBS (grams) |
| Apple | 5 oz | 21 |
| Apricot | 3 (4 oz ea.) | 12 |
| Avocado | 1/2 (3 oz) | 7 |
| Blackberries | 1 cup | 18 |
| Blueberries | 1 cup | 21 |
| Cantaloupe | 1 cup | 13 |
| Cranberries | 1/2 cup | 6 |
| Grapefruit | 1/2 (4 oz) | 10 |
| Grapes | 1 cup | 16 |
| Guava | 1 (3 oz) | 11 |
| Kiwi | 1 (2-1/2 oz) | 11 |
| Mango | 1/2 (3-1/2 oz) | 18 |
| Nectarine | 1 (5 oz) | 16 |
| Orange | 1 (4-1/2 oz) | 15 |
| Papaya | 1/2 (5-1/2 oz) | 15 |
| Peach | 1 (3-1/2 oz) | 10 |
| Pear | 1 (6 oz) | 25 |
| Pineapple | 1 cup | 19 |
| Raspberries | 1 cup | 14 |
| Strawberries | 1 cup | 11 |
| Tangerine | 1 (3 oz) | 9 |
| Watermelon | 1 cup | 12 |
Vegetables
| VEGETABLES | AMOUNT | CARBS (grams) |
| Alfalfa sprouts, raw | 1/2 cup | 1 |
| Asparagus | 1/2 cup cooked | 4 |
| Butterhead lettuce | 1 cup raw | 2 |
| Broccoli | 1/2 cup cooked | 4 |
| Brussels Sprouts | 1/2 cup cooked | 7 |
| Cabbage | 1/2 cup cooked | 4 |
| Carrot | 1 (2-1/2 oz) | 7 |
| Cauliflower | 3 florets | 3 |
| Celery | 1/2 cup diced | 2 |
| Chinese Cabbage | 1/2 cup cooked | 2 |
| Chili Peppers | 1 Tbsp. | 1 |
| Corn (sweet) | 1 ear | 19 |
| Cucumber | 5 oz raw | 4 |
| Edamame, fresh soybeans | 1/2 cup raw | 14 |
| Edamame | 1/4 cup cooked | 10 |
| Eggplant | 1/2 cup cooked | 3 |
| Garlic | 1 clove | 1 |
| Ginger Root | 1 Tbsp. raw | 1 |
| Green Bell Peppers | 1/2 cup raw | 3 |
| Iceberg Lettuce | 1-1/2 cups raw | 3 |
| Mushrooms | 1/2 cup cooked | 4 |
| Okra | 1/2 cup cooked | 6 |
| Onions | 1/2 cup cooked | 7 |
| Radishes | 1/2 cup raw | 2 |
| Red Bell Peppers | 1/2 cup raw | 3 |
| Red Cabbage | 1/2 cup cooked | 4 |
| Romaine lettuce | 1-1/2 cups raw | 2 |
| Scallions | 1/2 cup raw | 4 |
| Spinach | 1/2 cup cooked | 3 |
| Swiss Chard | 1/2 cup cooked | 4 |
| Zucchini | 1/2 cup cooked | 4 |
Whole Grains
| WHOLE GRAINS | AMOUNT | CARBS (grams) |
| Bread, whole wheat | 1 slice | 14 |
| Bread, multi grain | 1 slice | 17 |
| Oatmeal, cooked | 1 cup | 25 |
| Pancake, buckwheat mix | 1/3 cup (3 cakes) | 33 |
| Pancake, whole grain mix | 1/3 cup (3 cakes) | 28 |
| Pasta, whole wheat | 1 cup cooked | 37 |
| Popcorn, popped | 3-1/2 cups | 19 |
| Rice, basmati brown | 1/4 cup dry | 31 |
| Rice, brown | 1/4 cup dry | 33 |
| Rice, brown | 1/2 cup cooked | 22 |
| Rice, wild | 1/2 cup cooked | 18 |
| Rye bread | 1 slice | 15 |
All charts are from: http://commonsensehealth.com
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