50 Zero-Carb Foods That Won’t Spike Your Blood Sugar

Reducing carbohydrates is one of the most effective ways to improve blood sugar control, boost insulin sensitivity, and accelerate weight loss. When you cut back on carbs, your body enters ketosis, a metabolic state where it burns fat for fuel instead of relying on glucose. This is why low-carb diets can lead to rapid weight loss and better metabolic health.

But in today’s post, I’m sharing 50 zero-carb foods that won’t spike your blood sugar, making it easier to stay in ketosis and maintain stable energy levels throughout the day.

Meat (All Types Contain 0 Carbs!)

Meat is one of the best sources of high-quality protein and healthy fats. When unseasoned and unprocessed, it contains absolutely zero carbohydrates, making it a perfect staple for a low-carb diet.

Best Zero-Carb Meat Options:

• Beef

• Chicken

• Pork

• Turkey

• Lamb

• Bison

• Duck

• Rabbit

• Venison (Deer)

• Kangaroo

Watch Out for Hidden Carbs:

• Pre-marinated meats

• Deli meats

• Processed meats like bacon (check ingredient labels)

Seafood (Another Zero-Carb Powerhouse!)

Seafood is packed with protein, omega-3 fatty acids, and essential nutrients while remaining completely carb-free.

Best Zero-Carb Seafood Options:

• Salmon

• Sardines

• Mackerel

• Tuna

• Shrimp

• Crab

• Lobster

• Cod

• Trout

• Bass

• Anchovies

• Herring

Tip:

Eating wild-caught seafood ensures higher omega-3 content and fewer contaminants compared to farmed fish.

Cheese (Only the Lowest-Carb Options!)

Most cheeses contain trace amounts of carbs, but some are essentially zero-carb per serving and make a great addition to a low-carb lifestyle.

Best Zero-Carb Cheese Options:

• American Cheese

• Blue Cheese

• Parmesan

• Feta

• Cheddar

• Cream Cheese

• Goat Cheese

• Monterey Jack

• Mozzarella

• Swiss

• Provolone

• Brie

• Gouda

• Halloumi

Tip:

Full-fat cheese tends to have fewer carbs than reduced-fat versions.

Other Zero-Carb Animal Products

Animal-based foods beyond meat and cheese are also completely carb-free and packed with essential nutrients.

• Chicken Eggs

• Duck Eggs

• Fish Eggs (Roe, Caviar)

• Beef Bone Broth

• Chicken Bone Broth

• Fish Bone Broth

• Cod Liver

Tip:

Bone broth is great for gut health, joint support, and electrolyte balance on a low-carb diet.

Healthy Fats & Oils (100% Carb-Free!)

Fats and oils are completely free of carbohydrates, making them a staple in a low-carb diet.

Best Zero-Carb Fats & Oils:

• Butter

• Ghee

• Beef Tallow

• Coconut Oil

• Avocado Oil

• Olive Oil

• MCT Oil

• Flaxseed Oil

• Cod Liver Oil

• Palm Oil

• Duck Fat

• Chicken Fat

• Bacon Grease

Avoid These Oils:

• Soybean Oil

• Canola Oil

• Corn Oil

• Grapeseed Oil

Low-Carb Sauces & Condiments

Sauces can be tricky since many contain hidden sugars and carbs. But if you choose high-quality brands with no added sugars, you can still enjoy these condiments:

• Mayo (Check for clean ingredients!)

• Sour Cream

• Low-Carb Ketchup

• Mustard

• Aioli

• Vinegar (Apple Cider, Balsamic, White, etc.)

• Tartar Sauce

• Butter Sauce

• Soy Sauce

• Low-Carb BBQ Sauce

Tip:

Always check labels—many commercial sauces contain hidden sugars and fillers.

Final Thoughts

If you’re following a low-carb or keto diet, these 50 zero-carb foods will help you stay in ketosis, stabilize blood sugar, and support fat loss.