We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake, and candy. Yet, figuring out which staple foods to limit is more challenging. Some of these foods are even relatively healthy — just unsuitable for a low-carb diet due to their high number of carbs. Your total daily carb target determines whether you need to limit some of these foods or avoid them altogether.
Low-carb diets typically contain 20— grams of carbs per day, based on personal tolerance. 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.
Although carb counts vary based on ingredients and portion sizes, here are the average counts for popular breads 1 , 2 , 3 , 4 :. Depending on your personal carb tolerance, eating a sandwich, burrito, or bagel could put you near or over your daily limit.
If you still want to enjoy bread, make your own low-carb loaves at home. Most grains , including rice, wheat, and oats, are also high in carbs and need to be limited or avoided on a low-carb diet. A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease 5 , 6 , 7. A typical serving of fruit is 1 cup grams or 1 small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber 8.
Berries are lower in sugar and higher in fiber than other fruits. That said, berries can sometimes be enjoyed. Many vegetables are very high in fiber, which can aid weight loss and blood sugar control 14 , 15 , However, some high-starch vegetables contain more digestible carbs than fiber and should be limited on a low-carb diet. Notably, you can enjoy several low-carb vegetables on a low-carb diet.
One cup 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 Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
For instance, 1 cup 90 grams of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber Steel-cut oats are less processed than other types of oatmeal and generally considered healthier.
Whole-grain cereals tend to pack even more. Depending on your personal carb goal, a bowl of cereal could easily put you over your total carb limit — even before milk is added. Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor none. A ounce ml can of beer packs 13 grams of carbs, on average. Even light beer contains 6 grams per can 27 , Dry wine and spirits are better alcohol options. Yogurt is a tasty, versatile food.
Puy lentils are also known as French lentils. These small lentils hold their shape better after cooking. Beluga : These lentils are so tiny and black, they almost resemble caviar.
They make a great addition to salads. Lentils are simple to prepare and can be used in a variety of dishes. When using dry lentils, pour the beans into a strainer and run cold water over them for about a minute, tossing them to ensure they are rinsed well throughout.
Add a half cup of dry lentils to 1 cup of boiling water. Turn the heat down to low and simmer for about a half hour, until tender. Lentils are both high in complex carbohydrates and in protein. However, those following a low carb diet should consume them in moderation. Women who are nursing or who are expecting a baby should add lentils to a balanced diet.
Because lentils are high in fiber, they can also help prevent constipation and hemorrhoids, two ailments that are common during pregnancy. Lentils are also rich in iron, a mineral that helps prevent anemia. Lentils are naturally gluten-free. Always rinse lentils before use. Using dried or fresh lentils over canned or processed products lowers the risk of gluten contamination.
A diet rich in legumes, like lentils, can help regulate blood sugar levels and improve glycemic control, both important factors in managing type 2 diabetes.
For these reasons, health care professionals often encourage diabetics to consume more whole grains and legumes in their diet. Getting your carbs from these foods is better than getting them from cake or cookies, which provide little nutritional value. A serving of lentils can provide a significant amount of carbs -- perhaps even more grams of carbs than you're allowed per day within the parameters of your diet plan once you've combined them with the other foods in your meal. Sprouting raw lentils is another way to eat this food.
One-half cup of sprouted lentils has 8. Although the carb count of beans depends on the specific type, beans are generally higher in carbs than lentils. One-half cup of plain baked beans, for example, has 27 grams of carbs. One-half cup of boiled black beans has Sprouted beans are a lower-carb choice, although they aren't as prevalent as baked or boiled beans.
High-fiber foods are effective on a low-carb diet because the fiber slows the absorption of the carbs.
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