10 Low-Carb Food Sources of Polyphenols


A Cartoon Heart Drinking Coffee (Polyphenols Theme)Polyphenols appear to have great importance for human health.

Based on the latest science, there is support for polyphenols helping to protect against diseases such as cancer, cardiovascular diseases, diabetes, and dementia (1).

There are so many foods high in polyphenols, but this article will take a look at some low-carb options.

What Do Polyphenols Do?

Polyphenols are naturally occurring compounds found in many plants. These polyphenols are responsible for the pigment/color of the plant and/or food.

For example, you can often hear the merits of red wine, dark chocolate, and various berries discussed in the media because they are polyphenol-rich foods.

Foods high in polyphenols can help protect the body against oxidative stress; a process that is believed to be central to the development of age-related disease (2, 3, 4, 5).

All plant foods contain these compounds in varying concentrations.

However, this article will concentrate on low carb sources of polyphenols.

What Are Antioxidants?

Polyphenols are a type of antioxidant; compounds which directly help protect our cells from oxidation.

Factors such as chronic inflammation due to poor lifestyle, diet, lack of sleep, and smoking all influence our health.

As a result, free radicals can form which attack our healthy cells and cause damage to our DNA (6).

This process is otherwise known as oxidative stress – something with close links to the development of various cancers and cardiovascular heart disease (7, 8, 9).

Hence antioxidants are vital. They strengthen our immune defenses and can delay or inhibit oxidative damage.

However, polyphenols don’t appear to have a direct antioxidative effect.

Rather, they help with signaling and regulating our body’s own defense systems.

Let’s now take a look at 10 of the best low carb sources of polyphenols.

Low-Carb Foods That Are High in Polyphenols

First of all, I have selected these foods from a variety of different groups.

Therefore you will see polyphenol-rich fruits, nuts, other healthy snack foods and some drinks.

1. Blackcurrants

A Pile of Fresh Blackcurrants and Two Green Leaves.

One of the most antioxidant-rich foods is the blackcurrant.

Blackcurrants contain an enormous amount of polyphenols and have extensive studies showing their potential use as a therapeutic food.

In a 2014 study, a double-blind, randomized controlled trial tested the impact of blackcurrant supplementation versus a placebo.

The result was that compared to the placebo group, the blackcurrant group had decreased biomarkers of oxidative stress and improved vascular health (10).

Most noteworthy for blackcurrants is their vitamin C content. They contain well over 300% of the recommended daily amount per cup.

Blackcurrants are also a low-carb food, with one of the lowest carbohydrate contents among fruits.

2. Cinnamon

Several Cinnamon Sticks and Cinammon Powder.

Cinnamon is one of the richest foods in polyphenols.

As a spice, people usually use cinnamon to add flavor to food. Some famous foods that use cinnamon are of course pumpkin pie and mulled wine.

Cinnamon has a great deal of documented health benefits.

Particularly relevant is a meta-analysis of 10 randomized controlled trials published in 2013. This study showed that cinnamon had the following “statistically significant” benefits:

  • Decreased fasting plasma glucose
  • Reduced triglyceride levels
  • Increased HDL-C levels and reduced LDL (11).

Therefore it’s probably a good idea to include this tasty spice in our diets.

One way I love to use cinnamon is in coffee. A homemade ‘latte’ using coffee, heavy cream, vanilla extract, and cinnamon tastes great.

3. Dark Chocolate

Dark Chocolate Chunks and Shavings On a White Background.

Dark chocolate is one of the most nutrient-dense foods on earth. It’s also one of the best sources of antioxidants.

First of all, let’s clearly separate between good chocolate and junk chocolate.

To get health benefits from chocolate, you should be eating at least 70% cacao bars – but preferably 85% or higher. These higher cacao percentage bars are low in sugar and high in nutrients.

As polyphenols and their health impacts have become more known, dark chocolate has become one of the most studied foods we have.

The data from this research is very impressive too.

One randomized study showed that dark chocolate promotes satiety, lowers the desire to eat something, and suppresses energy intake. These results were the opposite of milk chocolate (12).

Another study – a meta-analysis of randomized trials – found that dark chocolate (or cocoa) had consistent acute and chronic benefits on blood flow and blood pressure. Additionally, it also had previously unreported benefits on insulin levels (13).

Dark chocolate has an overall impressive nutrient profile, containing high amounts of most minerals such as zinc, magnesium, iron, and potassium.

4. Coffee

Fresh Cup of Steaming Hot Coffee Next To Coffee Beans.

Another significant source of polyphenols is coffee. In fact, coffee is believed to be the biggest provider of antioxidants in the American diet today (14, 15).

Due to the caffeine, many people love coffee for an energy boost in the morning too – myself included!

Previously demonized due to a suspected role in cancer, coffee was finally removed from the World Health Organization’s list of potential carcinogens in June of 2016.

As for coffee and health; well, the list of potential benefits are just growing and growing.

Coffee has a somewhat controversial status concerning cardiovascular health. Since caffeine can raise blood pressure, some have theorized coffee may have cardiovascular risks.

A 2015 randomized placebo-controlled trial sought to address these concerns. A total of 75 participants had their health markers checked 1 hour after coffee consumption, and 8 weeks after daily consumption.

The coffee drinkers and non-coffee drinkers showed the same results in blood lipids and vascular function. There were no differences between drinking coffee and not drinking coffee.

The only difference in results was that the coffee drinkers showed an increase in plasma antioxidant capacity, whereas the placebo group did not (16).

Published in April 2016, a comprehensive review of the benefits and risks of coffee considered the drink’s safety profile.

After examining all potential concerns, the authors concluded that “the benefits of coffee clearly outweigh the risks” (17).

Coffee is a great low-carb drink – just be careful not to drink sugar-sweetened versions!

5. Red Wine

A Lady Holding a Glass of Red Wine In Her Hand.

There are many drinks that contain polyphenols, and red wine is another.

Red wine is universally praised for its supposed health benefits.

Firstly, red wine is very low in carbohydrate content, so it’s okay for a low-carb diet (providing you’re not drinking bottles of the stuff).

Also, it makes a great combination with some aged cheese, prosciutto and a few pieces of dark chocolate.

But, it does contain alcohol.

However, evidence shows that alcohol can play a role in a healthy lifestyle if consumed in moderation.

Furthermore, moderate consumption of alcohol is causational in raising HDL levels and lowering triglycerides (18, 19).

However, the opposite effect comes into play in individuals consuming substantial amounts of alcohol. As a result, low to moderate consumption of alcohol may be better than either drinking regularly or not drinking at all.

Finally, red wine is one of the highest sources of polyphenols in the world. Consumption of these polyphenols may help prevent dementia, cancer, and heart problems (20, 21, 22).

6. Pecans

Shelled and Unshelled Pecans on a Wooden Board.

Next up, nuts!

Pecans are nuts natively grown in Mexico and south-eastern areas of the United States.

They are very nutritious, containing beneficial micronutrients and are an especially good source of copper, manganese, zinc, and magnesium (23).

In addition, pecans are also a low-carb food. The carbohydrate content is only 4g (3g fiber) per ounce.

Particularly pertinent is their polyphenol content. In studies, these polyphenols exert antioxidant influences to positively impact lipid profiles (24).

Most of all, the antioxidants in pecans significantly increase the antioxidant capacity of our blood and help prevent LDL-oxidation in humans (25).

7. Blueberries

Hand Putting Wild-Picked Blueberries Into a Wooden Basket.

Another polyphenol-rich and (relatively) low-carb food is the blueberry.

Blueberries are one of the highest sources of antioxidants in our food and have some impressive data behind them.

Here are just four of them:

  • Blueberry polyphenols (known as anthocyanins) help protect against age-related cognitive impairment (26).
  • Blueberries decrease cardiovascular risk factors in obese people with metabolic syndrome (27).
  • A high intake of the polyphenols found in blueberries reduces heart attack risk in young women (28).
  • Berry anthocyanins seem to improve memory in the elderly. Blueberry supplementation led to better episodic memory, blood flow and visual ability (29).

One of the very best ways to eat blueberries is also one of the simplest; blueberries and heavy cream make for a great, tasty dessert.

There are also various blueberry wines, which are generally even higher in polyphenols than red wine.

8. Green Tea

Green Tea In a Green Cup With a Green Saucer.

Another drink full of polyphenols is green tea.

First originating in China thousands of years ago, green tea is now consumed around the world.

While green tea is very rich in polyphenols, it has almost no nutritional value. 100g contains approximately 1 calorie, and there are only minimal amounts of minerals present (30).

Results from a meta-analysis of 18 prospective cohort studies show green tea impacts on cardiovascular risk.

A dose-response analysis showed that one cup per day increases in green tea were associated with a 5% decreased CVD mortality (31).

Interestingly, green tea showed no positive impact on cancer risk in the study, but black tea did.

Perhaps some of the most impressive research behind green tea revolves around its neuroprotective benefits.

A range of well-controlled studies exist, showing how the polyphenols in green tea can positively impact – and alter – the brain-aging process (32).

9. Blackberries

A Lady Putting a Fresh Blackberry Into Her Mouth.

Also a polyphenol-rich berry, blackberries are one of the best choices of fruit for our health.

An interesting fact that you may or may not know about the blackberry is that one ‘berry’ is not technically one fruit.

Each so-called ‘berry’ actually contains anywhere from 50 to 100 small, rounded ‘drupelets’.

Blackberries contain a wealth of beneficial compounds. Like blueberries, they do not provide a significant amount of vitamins or minerals, but they are one of the biggest dietary sources of polyphenols (33).

Similar to blueberries, the anthocyanin class of polyphenols are found in blackberries.

Finally, if you’re looking for a tasty idea on how to eat blackberries, then I recommend combining with heavy cream.

10. Black Tea

China Teapot Pouring Black Tea Into a China Cup.

Last but not least is black tea.

Black tea comes from the same variety of plant as green tea. Unlike popular opinion, they are not entirely different species (34).

The only differences come in the processing of the leaves.

Workers pick and dry green tea immediately. On the other hand, they wait for black tea leaves to ferment in the sun before drying.

Compared to green tea, black tea has a higher amount of some antioxidants (theaflavins) and a lower amount of others (catechins) (35).

Both of these polyphenols have protective health benefits for our body.

Black tea has potential cancer-preventive effects in the body, though this needs further investigation (36).

Another study claims that clear, sufficient evidence shows reduced cardiovascular disease risk when drinking more than 3 cups of black tea per day (37).


Infographic showing sources of low carb polyphenols.

Share this Image On Your Site With the Code Below

Final Thoughts

The most noteworthy observation about these foods is that there was a total of three fruits and vegetables.

We don’t need to be eating apples, bananas, and oranges each day to get enough antioxidants.

In fact, most of the foods that are highest in polyphenols are things that most people wouldn’t expect. Dark chocolate, coffee, and herbs and spices are a good example of this.

Eating some dark chocolate, a few cups of coffee or tea and cooking with spices are all straightforward and enjoyable things to do.

And they all help in improving your health.

Related Articles

The Top 100 Foods High in Polyphenols

13 Drinks High in Polyphenols

15 Low-Sugar Fruits High in Polyphenols

Last Updated on

    • In my opinion, no.

      There are many studies suggesting that isolated nutrients don’t have the same effect as those in a whole food matrix.

      But there are many great, tasty foods that are full of polyphenols, for example: dark chocolate, wine, berries, herbs and spices, and more.

      Proabably cheaper than supplements too!

  • Under your section for GREEN TEA, you had written that black tea was found to possibly contribute to cancer…THAN hypocritically you write that BLACK tea is full of Polyphenols?

    Which is it dude?

    Almost afraid to realize that there is such mixed information online its becoming controversy.

    • Hi Mark,

      The green tea section didn’t say that black tea contributes to cancer!

      It said that a study showed black tea positively impacts cancer risk – in other words, helps to lower the risk.

      So, it is both – studies say it lowers the risk and yes it contains polyphenols too.

    • In my opinion, it’s way overpriced for what it offers ($88 for 30 servings – each serving providing 1.7 grams of extracts from various fruits and vegetables).

      Better sticking to real food – things like dark chocolate, coffee, red wine, berries, green tea and vegetables will offer more polyphenols than a small daily tablet.

  • Glad to hear most of the ones I eat a TON of are the best!
    I make my own chocolate sweetened with stevia.
    Informative article.

    • However much you want to eat!

      There’s no need to eat a certain amount of any of them…there are plenty of other great foods too. On the other hand, you could try fit in a bit of most of them.

      Personally, when I have dark chocolate I have around 1 ounce… a couple of teas/coffees per day, and if I have berries I eat about a 3oz portion.

  • Thank you for your research and information, im in the process of changing my diet as I have multiple sclerosis amongst other things. So real food with healthy lifestyle is what im going for.

  • I’m taking part in a uni study that requires me to have one polyphenol-free day per week for 6 weeks. The diet is really restrictive (no fruit except bananas), so I wondered if you had a helpful list that might expand what I can eat.

  • Are black currants known by another name? I’ve heard of currant jelly or jam, but I have never seen black currant in a store, at least by that name.
    Thanks for all of these posts. You have given me my mantra for healthy eating – just eat real food. It makes things pretty simple.

  • Thank you for the article about black currants! Now I know why there aren’t any around here, but I may head up to New York to find the guy who raises them. Road trip! Do you ever just eat them or are they usually juiced?
    British author Agatha Christie mentioned some unfamiliar vegetables in her books, marrows and pulses, but my favorite author was PG Wodehouse who had a character who obsessively fattened his prize pig for farm competitions. I noticed when I reread one of the stories from the 1930s that he did it primarily with potatoes and skim milk. He used the Western Diet as a way to fatten pigs! Oh the irony…

    • No problem!

      I’ve eaten blackcurrants just by themselves before and they’re quite nice, but depending on their fresh/ripeness they can sometimes be a little tart/bitter. They do have their own natural sweetness though, so if you get them at the right time they are good! They’re certainly not like Aronia….which in my opinion always taste bad!

      Yes, that story is quite funny. Carbs and skim milk to fatten pigs! We humans often have a similar breakfast…

  • you dont know how much of each to consume a day and I dont like red wine and how u drink these tea’s with no sugar that is hard to and coffee, I want to change my diet and loose weight and be healthy

    • There’s no set amount you need to eat. But just prioritizing these foods over inferior options is a healthy idea.

      Instead of a banana, eat some berries. Rather than milk chocolate, opt for dark chocolate. Skip the soda and have a cup of coffee/green tea.

      I know that if you’re used to tea/coffee with sugar, it tastes terrible without at first. However, after several days to a week, it starts becoming normal and we somewhat lose our taste for sugar.

  • Thank you so much for this informative research. I’m inspired to learn even more about the subject. One question, I don’t quite know what it means to for a polyphenol food to have “low energy intake.” What does it mean? I can guess at it but I’d rather be accurate about it. Thanks you for your anticipated response.

    • Hi Carolyn,

      Sorry if it wasn’t clear – this just means that those eating dark chocolate had a lower energy intake than people eating milk chocolate/sugary snacks. Probably because the nutrient-density of the food makes us feel more satisfied and not need to eat as much.

      There’s a more in-depth post on polyphenols here if they are of interest to you!

    • Hi Algy,

      I read that article and agree with it. It’s true that “antioxidants” in food don’t have a direct antioxidant effect in our body, so the way Dr. Ede explains “the antioxidant myth” is absolutely right.

      However, polyphenols and antioxidants aren’t interchangeable names, and much of the recent science suggests polyphenols do benefit our health – just in a different way to what was originally thought.

      From a recent study: “The original claim that benefits were due to the direct antioxidant properties of (poly)phenols has been mostly superseded by detailed mechanistic studies on specific molecular targets. Nevertheless, many proposed mechanisms in vivo and in vitro are due to modulation of oxidative processes, often involving binding to specific proteins and effects on cell signalling.

      (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021119/)

      In other words, while they do not have a direct antioxidative effect, they appear to help with cell signaling and upregulate our body’s natural defense systems.

      How much this helps/benefits a healthy individual may be very different to someone with adverse health markers/health problems.

  • This information has been very valuable to me as I am researching the effects of prebiotics and probiotics on my body. Thank you very much.

  • There’s been no mention of polyphenols in melons. Is that because they’re insignificantly low in watermelon or cateloup? And what about the varieties of lettuces, cucumbers, avocados, and squash?
    Thank you for the information. I’m 55 and I’m initiating these berries ( probably mostly the blueberries as they are easily accessible), and Pecans, cinnamon, and coffee/black tea into my diet. I’d like to increase my energy and lose weight too.

    • Hi Donna,

      All plant foods contain polyphenols, but some more so than others. The first ones you mentioned are generally lower in these compounds.

      Nuts and coffee/tea all contain substantial amounts, and so does cocoa/dark chocolate and red wine (if you drink). Almost all herbs and spices do too!