Carbs are an important source of energy and one of three main macronutrients in the diet, along with fat and protein.Not only do carbohydrates fuel your brain and cells throughout your body, but they also regulate digestive health, appetite, cholesterol levels, and more ( 1 ).Low carb diets have been linked to benefits like increased weight loss and improved blood sugar control ( 2 ).Your total daily carb target determines whether you need to merely limit some of these foods or avoid them altogether.Plus, many veggies are very high in fiber, which may aid weight loss and support blood sugar control ( 16 ).On a low carb diet, pasta isn’t a good idea unless you consume a very small portion, which may not be realistic for most people.If you’re craving pasta but don’t want to go over your carb limit, try making spiralized vegetables or shirataki noodles instead.A bowl of cereal can easily put you over your total carb limit — even before you add milk.Beer is also lacking in important nutrients found in other high carb foods, such as protein, fiber, vitamins, and minerals ( 31 ).summary Dry wine and spirits are better alcohol options on a low carb diet than beer.Instead, it’s best to opt for unsweetened, plain yogurt whenever possible and add your favorite low carb toppings.summary Sweetened low fat or nonfat yogurt often contains as many carbs as ice cream and other desserts.However, commercial dressings — especially low fat and fat-free varieties — often end up adding more carbs than you might expect.Better yet, make your own homemade vinaigrette using a splash of vinegar and olive oil, which is linked to improved heart health and may support a healthy body weight ( 42 , 43 ).Most people eat processed snack foods in large quantities, so you should limit them if you’re on a low carb diet.You can try making veggie chips at home or shopping for keto-friendly alternatives, which are usually made from ingredients like almond flour, wheat bran, or flaxseed.summary Most commercial chips, crackers, and other processed, grain-based snack foods are high in carbs.In fact, whole milk offers the same 12–13 grams of carbs per 8 ounces (240 mL) as low fat and skim varieties ( 59 , 60 , 61 ).If you’re only using 1–2 tablespoons (15–30 mL) in coffee each day, you may be able to include small amounts of milk in your low carb diet.summary Adding a small amount of milk to coffee once per day is unlikely to derail a low carb diet.Gluten-free baked goods Gluten is a group of proteins found in wheat, barley, and rye ( 64 ).Some people, such as those with celiac disease or other gluten-related disorders, must avoid gluten to manage digestive symptoms and prevent intestinal damage ( 65 ).What’s more, the flour used to make these foods is typically made from starches and grains that tend to raise blood sugar rapidly ( 66 ).summary Gluten-free breads and muffins can be as high in carbs as traditional baked goods.All the same, low carb diets may have limited efficacy over the long term ( 67 , 68 ).In fact, one review of nine studies reported that a low carb diet helped improve long-term blood sugar control in people with type 2 diabetes ( 69 , 70 ).What’s more, one study found that low carb diets may help reduce the effects of metabolic syndrome — a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes — in people with obesity ( 72 ).Low carb diets can be healthy and have been linked to numerous health benefits, especially for weight management and blood sugar control ( 2 ).However, some types of low carb diets, like keto and Atkins, may be overly restrictive and unsustainable in the long run.While the keto diet may aid short-term weight loss, it also limits many nutritious food groups and may increase your risk of several conditions if followed long-term, including constipation, kidney stones, fatty liver disease, and vitamin or mineral deficiencies ( 73 , 74 ).However, very low carb diets can be overly restrictive and may be associated with adverse effects if followed long term