List of Low Carb Foods (Complete Beginner Guide for Filipinos)

If you’ve been asking:

• “What can I actually eat on a low carb diet?”

• “Is rice allowed?”

• “What about fruits?”

• “What foods help with diabetes, PCOS, and high blood pressure?”

You’re not alone.

As a Low Carb Health Coach and Founder of LowCarb.ph, I’ve seen one pattern over and over again — most beginners fail not because low carb doesn’t work… but because they don’t know what to eat.

This guide will give you:

• A complete list of low carb foods

• Net carb explanations (so you don’t accidentally sabotage progress)

• Filipino food swaps

• Foods that support weight loss, diabetes, fatty liver, PCOS & blood pressure control

• Common low carb mistakes to avoid

If you’re new to this way of eating, read this first:
👉 What Is a Low Carb Diet? https://lowcarb.ph/what-is-low-carb-diet

It explains the science and approach behind standard low carb (50–100g carbs daily). This article focuses on the practical part: your grocery list.

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What Is Considered Low Carb?

On a standard low carb diet, carbs are typically kept between:

50–100 grams per day

Instead of eliminating carbs completely, we:

• Remove refined sugars

• Remove rice, bread, pasta

• Reduce high-carb fruits

• Focus on real, whole foods

The key concept you must understand is:

What Are Net Carbs?

Net Carbs = Total Carbs – Fiber

Fiber does not significantly raise blood sugar. So when choosing foods:

• A vegetable with 8g carbs and 4g fiber = 4g net carbs

• That makes it low carb friendly.

Now let’s build your food list.

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Complete List of Low Carb Foods

We’ll categorize them into:

1. Protein

2. Vegetables

3. Fruits (limited)

4. Healthy fats

5. Dairy

6. Nuts & seeds

7. Filipino low carb swaps

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1. Low Carb Protein Foods

Protein is your foundation — especially for:

• Weight loss

• PCOS hormone regulation

• Blood sugar stability

• Fatty liver reversal

✔️ Meat (Zero Carb)

• Beef

• Pork

• Chicken

• Turkey

• Lamb

• Goat (Kaldereta-friendly 😉)

Unprocessed meat contains 0 carbs.

⚠️ Avoid:

• Sweet tocino

• Sugar-marinated BBQ

• Processed meats with dextrose or corn syrup

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✔️ Seafood (Zero to Very Low Carb)

• Bangus

• Tilapia

• Salmon

• Sardines

• Tuna

• Shrimp

• Crab

• Squid

Seafood is excellent for:

• Blood pressure (omega-3 fats)

• Triglyceride reduction

• Inflammation control

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✔️ Eggs (Almost Zero Carb)

Eggs are one of the most powerful low carb foods.

• High in protein

• Rich in choline (supports fatty liver reversal)

• Supports hormone production

For PCOS and insulin resistance, eggs are a powerful daily staple.

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2. Low Carb Vegetables (Your Carb Source)

Vegetables provide fiber and micronutrients.

✔️ Leafy Greens (Very Low Net Carb)

• Kangkong

• Pechay

• Lettuce

• Spinach

• Arugula

• Malunggay

These help:

• Lower blood pressure (potassium-rich)

• Improve insulin sensitivity

• Support gut health

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✔️ Cruciferous Vegetables

• Cauliflower

• Broccoli

• Cabbage

• Bok choy

Cauliflower is especially important because it replaces:

• Rice

• Mashed potatoes

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✔️ Other Low Carb Vegetables

• Zucchini

• Eggplant

• Ampalaya (excellent for blood sugar)

• Cucumber

• Green beans

• Bell peppers

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❌ High-Carb Vegetables to Limit

• Corn

• Potatoes

• Sweet potatoes

• Cassava

• Carrots (moderation)

• Squash (limit portions)

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3. Low Carb Fruits (Limited)

Fruit is healthy — but not all fruit is low carb.

✔️ Best Low Carb Fruits

• Avocado

• Strawberries

• Blueberries (small portions)

• Raspberries

• Lemon

• Calamansi

Avocado is ideal for:

• PCOS

• Hormone balance

• Fatty liver

• Blood pressure

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❌ High Sugar Fruits to Avoid (If Weight Loss Is Your Goal)

• Banana (especially saba)

• Mango

• Pineapple

• Grapes

• Watermelon

These spike blood sugar quickly.

For diabetics and insulin-resistant individuals, these can slow progress.

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4. Healthy Fats (Critical for Hormones & Satiety)

Low carb is not low fat.

Healthy fats help:

• Control hunger

• Stabilize blood sugar

• Support female hormone balance

• Reduce fatty liver

✔️ Best Fats

• Coconut oil

• Olive oil (extra virgin)

• Butter

• Ghee

• Avocado oil

• Beef tallow

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❌ Avoid These Fats

One of the biggest mistakes I see:

Using seed oils while trying to eat healthy.

Avoid:

• Soybean oil

• Corn oil

• Canola oil

• Vegetable oil

• Sunflower oil

These increase inflammation and can worsen metabolic issues.

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5. Dairy (Choose Carefully)

✔️ Cheese
✔️ Greek yogurt (unsweetened)
✔️ Heavy cream
✔️ Full-fat yogurt (plain)

⚠️ Avoid:

• Sweetened yogurt

• Low-fat flavored yogurt (usually high sugar)

One of the most common mistakes beginners make:

Buying “low-fat” products that are actually high in sugar.

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6. Nuts & Seeds (Portion Control Required)

✔️ Almonds
✔️ Macadamia
✔️ Walnuts
✔️ Chia seeds
✔️ Flaxseeds

⚠️ Common mistake:
Overeating nuts.

They are calorie-dense and easy to overconsume.

For weight loss, limit to:

• 1 small handful per day

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Filipino Low Carb Food Guide

Mostly Asked Questions!

Is Rice Allowed?

Short answer: No.

Even brown rice raises blood sugar significantly.

Replace rice with:

• Cauliflower rice

• Cabbage rice (repolyo)

• Extra vegetables

• Protein + healthy fat

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Is Pandesal Allowed?

No.

Bread turns into glucose quickly.

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Is Taho Allowed?

No.

High sugar content.

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Can You Eat at Jollibee?

You can eat:

• Burger patties (no bun)

• Chicken (avoid sweet sauce)

Skip:

• Rice

• Spaghetti

• Gravy with sugar

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How These Foods Help Specific Conditions

1. Weight Loss

Low carb reduces insulin levels.
Lower insulin = easier fat burning.

High protein foods increase satiety.
Healthy fats prevent cravings.

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2. Diabetes Control

Low carb helps:

• Reduce blood sugar spikes

• Lower A1C

• Improve insulin sensitivity

Vegetables + protein = stable glucose.

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3. Blood Pressure

Low carb reduces:

• Insulin-driven sodium retention

• Triglycerides

• Inflammation

Leafy greens improve potassium intake.

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4. Fatty Liver

Reducing sugar and refined carbs:

• Lowers liver fat accumulation

• Reduces triglycerides

• Improves liver enzymes

Eggs, fish, and olive oil are powerful allies here.

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5. PCOS & Hormone Balance

PCOS is strongly linked to insulin resistance.

Lowering insulin through low carb:

• Reduces androgen excess

• Improves cycle regularity

• Supports weight reduction

Healthy fats are essential for hormone production.

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Common Low Carb Mistakes (Beginner Warning)

1. Buying low-fat but high-sugar products

2. Overeating nuts

3. Cooking with seed oils

4. Drinking fruit smoothies

5. Not reading labels

6. Snacking constantly

Low carb works best when meals are structured and intentional.

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Sample Beginner Low Carb Grocery List

Protein

• Eggs

• Chicken thighs

• Ground beef

• Bangus

• Sardines

Vegetables

• Kangkong

• Cauliflower

• Broccoli

• Pechay

• Ampalaya

• Eggplant

Fats

• Coconut oil

• Avocado oil

• Olive oil

• Butter

Extras

• Cheese

• Chia seeds

• Calamansi

• Avocado

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Final Thoughts

A low carb diet doesn’t mean starving.

It means:

• Removing sugar

• Removing refined carbs

• Eating real food

• Stabilizing insulin

If you’re still new to this approach, I highly recommend reading the full foundation guide:

👉 What Is a Low Carb Diet?
https://lowcarb.ph/what-is-low-carb-diet

This article is your grocery list.

That pillar article is your roadmap.

Together, they give you the complete system.