What foods should you avoid on a low carb diet?
Today I'm gonna show you 10 Foods to Avoid (Or Limit) on a Low Carb Diet.
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A low carb diet can help you lose weight and control diabetes and other conditions.
Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake, and candy.
Low-carb diets typically contain 20–100 grams of carbs per day, based on personal tolerance.
Here are 10 foods to avoid or limit on a low carb diet.
1. Bread and grains.
Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas.
However, all of these are high in carbs. This is true for whole-grain varieties as well as those made from refined flour.
Most grains, including rice, wheat, and oats, are also high in carbs and need to be limited or avoided on a low-carb diet.
2. Some fruit.
A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease.
However, many fruits are high in carbs and may not be suitable for low-carb diets.
A typical serving of fruit is 1 cup (120 grams) or 1 small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber.
3. Starchy vegetables.
Most diets allow an unlimited intake of low-starch vegetables.
Many vegetables are very high in fiber, which can aid weight loss and blood sugar control.
However, some high-starch vegetables contain more digestible carbs than fiber and should be limited on a low-carb diet.
Pasta is a versatile and inexpensive staple but very high in carbs.
One cup (250 grams) of cooked pasta contains 43 grams of carbs, only 3 of which are fiber.
The same amount of whole-wheat pasta is only a slightly better option at 37 grams of carbs, including 6 grams of fiber.
5. Honey or sugar in any form.
You're probably well aware that foods high in sugar, such as cookies, candy, and cake, are off-limits on a low-carb diet.
However, you may not realize that natural forms of sugar can have as many carbs as white sugar.
In fact, many of them are even higher in carbs when measured in tablespoons.
To sweeten foods or beverages without adding carbs, choose a healthy sweetener instead.
Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor none.
However, beer is fairly high in carbs.
A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even light beer contains 6 grams per can.
What's more, studies suggest that liquid carbs tend to promote weight gain more than carbs from solid food.
7. Sweetened yogurt.
Yogurt is a tasty, versatile food. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Sweetened yogurt often contains as many carbs as a dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which is even higher than a comparable serving of ice cream.
Juice is one of the worst beverages you can drink on a low-carb diet.
Although it provides some nutrients, fruit juice is very high in fast-digesting carbs that cause your blood sugar to increase rapidly.
For instance, 12 ounces (355 ml) of apple juice harbors 48 grams of carbs. This is even more than soda, which has 39 grams.
Grape juice provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving.
9. Chips and crackers.
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only 1 of which is fiber. This is about 10–15 average-sized chips.
Crackers vary in carb content depending on processing. However, even whole-wheat crackers contain about 19 grams of carbs per 1 ounce (28 grams), including 3 grams of fiber.
Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins.
However, it's also fairly high in carbs. Whole milk offers the same 12–13 grams of carbs per 8 ounces (240 ml) as low-fat and fat-free varieties.
If you're only using a tablespoon or two (15–30 ml) in coffee once a day, you may be able to include small amounts of milk in your low-carb diet.
When following a low-carb diet, it's important to choose foods that are highly nutritious but low in carbs.
Some foods should be minimized while others avoided altogether.
Your choices depend in part on your personal carb tolerance.
In the meantime, focus on eating a variety of healthy foods.
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