Can I Eat Processed Foods on a Low-Carb Diet?

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life 

In this week’s column, Theresa answers the question: are processed foods off-limits? She shares how to get the most nutrition from packaged options by focusing on ingredients, carbs, added sugars, and fiber. Ready to upgrade your pantry picks? Read on for simple, game-changing tips!

❓Question:

Theresa,

I’m trying to eat mostly whole foods, but sometimes I need to grab something from a box. I’m not sure which of these are on plan or not and how they fit into our guidelines, especially foods like sugar-free pudding, sugar-free candy, and protein bars. When I’m perusing the snacks in the grocery store, how do I know what’s Virta-friendly or not?

Sincerely,

Flustered in Florida

👩🏻‍💻 Theresa:‍

Dear Flustered,

I’m a big fan of prioritizing whole foods whenever possible. Shop the perimeter of the grocery store, where you’ll find fresh produce, meats, eggs, fish, tofu, and full-fat dairy products. These options offer the best nutritional bang for your buck—they keep you full and satisfied, with most having short ingredient lists (or none at all—after all, broccoli is just broccoli).

The inner aisles, on the other hand, are typically packed with ultra-processed foods: boxed dinners, frozen meals, snacks, and cereals (even “keto” cereals). These items are designed for convenience and a long shelf life, but they’re often loaded with refined oils, sugars, and starches. To enhance flavor, texture, and preservation, companies add chemicals like emulsifiers, preservatives, and artificial colors. While convenient, regularly relying on these options can make it harder to meet your health goals.

Okay, okay – lecture over. Let’s get real; completely avoiding packaged foods isn’t always feasible, nor is it necessary. Sometimes life calls for convenience, and choosing these now and then is perfectly fine. To make informed choices and strike the right balance, here’s how to approach labels and nutritional info like a pro:

1. The Simpler, the Better

The fewer ingredients, the better. Take peanut butter as an example. A jar with just peanuts, peanut oil, and salt is a superior choice over one that includes partially hydrogenated peanut oil, sugar, and artificial additives. You might need to stir it before eating, but the trade-off is worth avoiding harmful trans fats.

2. Carbs Are King (or Queen)

When scanning a label, “total carbohydrates” is the first number to note. It includes all carb sources: natural sugars, added sugars, fiber, and sugar alcohols. Too much of any of these—yes, even natural ones—can throw off your progress. Focus on how the food fits into your daily carb target without adding unnecessary spikes.

3. Cut Back on Added Sugars

Even if a sugary snack fits within your carb budget, beware of the cravings it might cause. For instance, a small pack of gummy bears may contain 10 grams of carbs (almost all from added sugar). It’s likely to leave you hungrier and more sugar-hungry than before, setting you on a downward spiral toward a candy binge. Opt instead for satisfying options like fresh fruit paired with nut butter or cheese—these won’t hit your blood sugar as hard.

4. Opt for Fiber-Rich Foods

Yes, fiber is a carbohydrate, but it’s the good kind. It slows digestion, stabilizes blood sugar, and keeps you full. If you’re choosing boxed or processed options, look for those with higher fiber content—whether that’s crackers, cereals, or frozen meals. This simple swap can make a big difference in keeping hunger and cravings in check.

By focusing on these principles, you’ll be able to enjoy the occasional packaged food without derailing your healthy lifestyle. Balance and mindfulness are key—perfection isn’t the goal, but making informed choices that align with your goals is.

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