Low carb diet is usually defined as a diet with less than 100g/day of carbohydrates. Know what to avoid in a low carb diet in absolutely easy and simple language through this post.
Low carb diet can be a powerful tool for treating excess weight. In addition to helping in weight loss, a low carb diet can help in treating conditions such as diabetes and sleep apnea. A low carbohydrate ketogenic diet contains 20-50 grams of carbohydrates/day. Carbohydrates can be difficult to avoid due to the excess of carbohydrates in our food supply. However, with proper planning, it may be easier to know what to eat on a low carb diet.
Read more: low carb diet for fat loss
Additionally, many fast-food restaurants now offer fewer carb options or modifications to their traditional food options. So friends, today we are going to tell you about what foods to avoid or limit in a low carb diet?
Read more: how many carbs for keto
What are carbohydrates?
Carbohydrates are foods that are converted into glucose or sugar in our bodies during digestion. Glucose is the main source of fuel for our body. It is especially important for the brain, which cannot easily use other fuel sources (such as fat or protein) for energy.
There are two types of carbohydrates:
Simple carbohydrates include sugars found in foods such as table sugar, honey, dairy products, fruit and fruit juices.
Complex carbohydrates contain starch – long ranges of glucose molecules – that include cereal products, such as bread, crackers, pasta and rice. Some vegetables – corn, peas, white and sweet potato, and butternut and winter squash – are high in starch. Complex carbohydrates can be further broken into refined and whole-grain carbohydrates.
Have a look at: Low-carb, high-fat ketogenic diet
Top 15+ High carb foods to avoid
Bread and grains
Bread is the staple food in many cultures. It comes in various forms, including loaves, rolls, bagels and flatbreads, such as tortillas.
However, all of them are high in carbs. It is suitable for whole-grain varieties as well as varieties made of refined flour.
Although the amount of carbs varies depending on the ingredients and the size of the portion, the average count for popular slices of bread here are (*)(*)(*)(*):
how many carbs in a slice of bread?
- Whole-wheat bread (1 slice): 17 g carbs, 2 of which are fibers
- White bread (1 slice): 14 g carbs, 1 of which is fibre
- Flour tortilla (10-inch): 36 g carbs, 2 of which are fibres
- Bagel (3-inch): 29 g carbs, 1 of which is fibre
Depending on your personal carb tolerance, eating sandwiches, burritos, or bagels can make you closer or higher than your daily limits.
If you still want to enjoy bread, make your low carb loaves at home.
Most cereals, including rice, wheat and oat, are also high in carbs and need to be limited or avoided on a low carb diet.
carbs in tortilla chips: The preferred option for the word “tortilla chips” is 1 ounce of tortilla chips (white corn) which contains about 19 grams of carbohydrates. (*)
Starchy vegetables
Most diets allow an unlimited intake of low starchy vegetables.
Many vegetables are very high in fibre, which can help in weight loss and blood sugar control. (*)(*)(*)
However, some high starchy vegetables contain more digestible carbs than fibre and should be limited to a lower-carb diet.
Also, if you are following very low carb diets, your best option is to avoid these starchy vegetables altogether: (* * * *)
- Corn (1 cup/175 g): 41 g carbs, 5 of which are fibre
- Potatoes (1 medium): 37 g carbs, 4 of which are fibres
- Sweet potato/yam (1 medium): 24 grams of carbs, 4 of which are fibres
- Beat, cooked (1 cup/2 cup) 150 g): 16 g carbs, 4 of which are fibre
Pasta
Pasta is a versatile and cheap staple but is very high in carbs.
A cup (250 g) of cooked pasta contains 43 grams of carbs, of which only 3 are fibres.
The same amount of whole wheat pasta is a slightly better option in 37 grams of carbs, including 6 grams of fibre.
On a low carb diet, eating spaghetti or other types of pasta is not a good idea unless you consume a very small part, which is not realistic for most people.
If you are craving pasta but don’t want to go beyond your carb limit, try making spiralized vegetables or shirataki noodles instead.
100g dry pasta calories: 100 grams of dried pasta contains 362 calories. (*)
What fruits to eat on keto diet?
Potato Chips
No one is denying that chips are delicious. “But salty snack contains a ton of unnecessary carbs. About 15 lay’s potato chips contain 15 grams of carbs,” says Natalie Rizzo, Rd. Instead, if you are longing to eat some salty and crunchy, make your own healthy chips, or try a crazy chip like a banana.
Some fruit
Overconsumption of fruits and vegetables has been linked to persistent cancer and a lower risk of heart disease. (***)
However, many fruits are high in carbos and may not be suitable for low carb diet.
A typical serving of fruits is 1 cup (120 g) or 1 small piece. For example, a small apple contains 21 grams of carbs, 4 of which come from fibre. (*)
On a very low carb diet, it is a good idea to avoid some fruits, especially sweet and dried fruits, which contain high carb content: (*****)
- Banana (1 medium): 27 g carbs, 3 of which are fibres
- Raisins (1 ounce/28 g): 22 g carbs, 1 of which is fibre
- Dates (2 large): 36 grams of carbs, 4 of which are fibres
- Mango, chopped (1 cup/165 g): 28 g carbs, 3 of which are fibre
- Berries are less in sugar and more in fibre than other fruits. Therefore, in small quantities – about 1/2 cup (50 g) – can also be enjoyed on a very low carb diet.
Read here: high protein low carb foods
Cereal
It is well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the number of carbs of healthy cereals.
For example, 1 cup (90 g) cooked regular or instant oatmeal provides 32 grams of carbs, of which only 4 are fibres. (*)
Steel-cut oats are processed less than other types of oatmeal and are generally considered healthy. However, only 1/2 cup (45 g) cooked steel-cut oats contain 29 grams of carbs, including 5 grams of fibre.(*)
Whole grains cereals tend to pack even more. A 1/2 cup (61 g) granola contains 37 grams of carbs and 7 grams of fibre, while the same amount of grape nuts contains 46 grams of carbs with 5 grams of fibre.(*)(*)
Depending on your personal carb target, a bowl of cereal can easily exceed your total carb limit – even before you add milk.
Are oatcakes low carb?
Oatcake varies depending on the calorie size. An 8-inch oatcake contains 120 calories. Comparatively, an 8-inch pancake contains about 160 calories. Oatcake is a low-energy-dense food, meaning it contains less calorie content than the size serving. Oatcakes can help you feel full of low calories, which can help in weight control.
Can you eat oats on keto diet?
Yes! Pure, raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only 12 to 24 grams of available carbs. (*)
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is porridge low carb?
Porridge is a great start to the day as oats are a complex carbohydrate, which provides slow-emitting energy in the morning. Oat porridge made from water is a good mixture of carbohydrates, proteins and fibres and does not contain salt or sugar.
Carbohydrate in porridge oat?
A cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Schneider, CEO of The Rdn, CDCES, and Vital Rd in Sentinel, Colorado. According to the US Department of Agriculture (*), that amount will include 154 calories, 27 grams (G) carbs and 4 grams of fibre.
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Milk
Milk is an excellent source of many nutrients including calcium, potassium and many B vitamins.
However, it is also very high in carbs. The whole milk provides 12-13 grams of carbs per 8 ounces (240 ml) similar to low fat and fatless varieties. (***)
If you are using only one teaspoon or two (15-30 ml) in coffee once a day, you can include a small amount of milk in your low carb diet.
However, creams or half-a-half are a better option if you consume coffee more often, as they contain minimal carbs.
If you like to drink milk in a glass or use it to make latte or smoothie, consider trying milk without sweet almonds or coconut instead.
What to avoid in low carb diet continued…
Honey or sugar in any form
You may well know that sugar contains high foods, such as cookies, candy and cakes, off-limits on low carb diets.
However, you may not know that natural forms of sugar can contain as many carbs as white sugar. In fact, many of them are even more in carbs when measured in a tablespoon.
Here is a spoon of sugar of many types to matter carbs: (****)
- White sugar: 12.6 g carbs
- Maple Syrup: 13 g carbs
- Agave Nectar: 16 g carbs
- Honey: 17 g carbs
What’s more, these sweeteners offer little or no nutritional value. When carb intake is limited, it is especially important to choose nutritious, high fibre carb sources.
To sweeten foods or beverages without adding carbs, you may choose a healthy sweetener instead.
Low-fat and fat-free salad dressings
Different types of salads can be enjoyed regularly on a low carb diet.
However, commercial dressings – especially low fat and fatless varieties – often end up adding more carbs than you expect.
For example, 2 tablespoons (30 ml) of fatless French dressing contains 10 grams of carbs. An equal part of fatless ranch dressing contains 11 grams of carbs. (**)
Many people usually use more than 2 tablespoons (30 ml), especially on a large entrance salad. To reduce carbos, prepare your salad with a creamy, full-fat dressing.
Better yet, use vinegar and olive oil splashes, which are better linked to heart health and can help in weight loss. (**)
Beans and legumes
Beans and legumes are nutritious foods.
They can provide many health benefits including low inflammation and risk of heart disease. (****)
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Although high in fibre, they also contain the right amount of carbos. Based on personal tolerance, you may be able to include small amounts in a low carb diet.
Here 1 cup (160–200 g) carbs are calculated for cooked legumes and legumes: (******)
- Dal: 40 g carbs, 16 of which are fibre
- Peas: 25 g carbs, 9 of which are fibres
- Black beans: 41 g carbs, 15 of which are fibre
- Pinto Beans: 45 g carbs, 15 of which are fibre
- Chickpeas: 45 g carbs, 12 of which are fibres
- Rajma: 40 g carbs, 13 of which are fibres
carbs in butter beans:
Butter beans (1 serving) contain 21.1 grams of total carbs, 14 grams of pure carbs, 0.6 grams of fat, 7.4 grams of protein and 94 calories. (*)
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Sweetened yogurt
Yoghurt is delicious, versatile food. Although plain yoghurt is very low in carbs, many people consume fruit-flavoured, sweet low-fat or fatty yoghurt.
Sweet yoghurt often contains as many carbs as sweets.
A cup (245 g) of nonfat sweet fruit yoghurt can contain up to 47 grams of carbs, which is higher than ice cream. (**)
However, choosing 1/2 cup (123 g) plain Greek yoghurt with 1/2 cup (50 g) blackberry or raspberry will keep digestible carbs less than 10 grams.
Beer
Alcohol can be enjoyed with restraint on a low carb diet. In fact, dry wine contains very few carbs and hard alcohol contains none.
However, beer is very high in carbs.
A 12-ounce (356-ml) can of beer packs an average of 13 grams of carbs. Even light beer contains 6 grams per can. (**)
What’s more, studies show that liquid carbs promote more weight gain than carbs from solid food.
This is because liquid carbs do not fill in as solid food and do not reduce your appetite almost as much. (*)
Fancy Coffee Drinks
“If you are starting your morning with one of these, I beg you to reconsider. Another drink that is full of empty carbs, calories and sugar, fancy fraps should definitely not be part of your daily diet,” Says Amin. Get it – A long frappuccino without whipped cream still has about 40 grams of carbos a cup.
White Rice
White rice looks great with takeout, but it is deficient in fibre due to its refined processing. A quarter cup of serving contains about 36 grams of carbs. Instead, eat the original white rice for quinoa, which contains more protein and fibre and has about 10 grams fewer carbos, says Shaw.
Granola
While granola is marketed as healthy food, many brands have added extra sugar and processed additives. And if you want to cut carbs, beware of the size of your granola part, says Amin. “Most granola has more than 45 grams of carbs in half a cup. I’m not saying you can never have granola, but it’s definitely a food you should read the label and attend accordingly,” she says. (According to RD, see some healthy packaged granola. )
Energy Bars
On average, there are about 45 grams of carbs at a time, which can be good fuel for hiking, but not the best option for everyday breakfast. “Worse, the bar can have too many extra sugars and syrups,” says Michalczyk.
Read ingredient labels to find people with minimal content (think: something that reads like a recipe), as well as less sugar, high protein content.
Also read: ketogenic diet food list for weight loss
What to Avoid in a Low Carb Diet
One disadvantage to avoid low carb diet plan is to understand net carbs. Many processed low carb foods advertise net carbs. Net carbs can be calculated by reducing fibre from the total carbs as fibre is not absorbed by the body. In addition, in processed low carb diet foods, sugar alcohol (a sweetener) is only partly counted in the total carbs. However, the utility of counting net carbs has not been universally accepted and there is disagreement over whether some of these reduced carbs are absorbed by the body. Therefore, I always recommend calculating the total carbs while following the low carb diet plan.
Another pitfall to avoid a low carb diet plan is to focus on calorie-rich foods like cheese and meat. Even if these foods are low carbs, high-calorie density of food can derail weight loss efforts. Eating carefully on a low carb diet better controls your appetite which can prevent overeating. A properly planned low carb diet plan should include large amounts of non-starchy vegetables. Vegetables are foods with low energy density, so, excess amounts can be consumed which helps with a sense of satiety/satiety during eating.
How many carbohydrates should you be eating for weight loss?
There is not one set of guidelines for a person should eat “carbs” or carbohydrates to help them lose weight. What one can do for one person will not work for others. A person’s carbohydrate intake depends on many different factors: age, gender, physical activity, body structure, metabolic rate. Physically active individuals can tolerate more carbohydrates than those who are motionless. Most people who remove processed or refined carbs from their diet will see a healthy change in their weight. It is recommended that people eat a medium amount of about 100-150 grams of carbohydrates a day. Talking to a certified obesity drug practitioner about appropriate diet and weight loss is one of the most effective ways to set up a personal plan.
carbohydrate content of foods per 100g: Generally choose foods less than 10 grams per 100 grams. For milk, yoghurt and ice cream, choose less than 2 grams per 100 grams. For paneer, choose less than 15 grams per 100 grams. Target for minimum, per 100 grams.
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Takeaway
It is important to choose foods that are highly nutritious but are low in carbs. Some food items should be minimised while others should be completely avoided. Your choices will depend on your personal carb tolerance. Meanwhile, focus on eating a variety of healthy foods.
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