Every diet plan has its own rules about carbs. These food lists show what fits each plan, all built from the same glycemic index chart, so you can compare plans side by side or switch between them without starting over.
Low Glycemic DietChoose slower carbs without cutting them out.South Beach DietPhase 1, 2 and 3 food lists.KetoVery low carb: 20–50 g a day.Atkins (Phase 1)Induction: about 20 g net carbs a day.Low CarbModerate: 50–130 g a day.MediterraneanVegetables, legumes, olive oil, fish.Diabetes-FriendlyFoods gentlest on blood sugar.
How the plans compare
| Plan | Carb approach | Fruit | Grains | Legumes |
|---|---|---|---|---|
| Low GI | Carb quality | Yes | Low-GI only | Yes |
| South Beach | Quality, phased | From Phase 2 | From Phase 2 | Yes |
| Keto | 20–50 g/day | Berries only | No | No |
| Atkins Phase 1 | About 20 g/day | No | No | No |
| Low Carb | 50–130 g/day | Yes | Small portions | Moderate |
| Mediterranean | Pattern-based | Yes | Whole grains | Yes |
These lists are general information, not medical advice. Last reviewed October 2026.