14 tips on what to AVOID in a low carb diet
1. Bread:
Most breads are too high in carbs to include on a low-carb diet, including whole-grain types of bread.
2. Fruit:
Fruits on a low-carb diet are limited or restricted, depending on your personal carb tolerance; Restrict banana, raisin, dates, mango, pear; Opt for berries, occasionally and in season.
3. Starchy Veggies:
Although many vegetables are low in carbs, some are actually quite high (eg corn, potato, sweet potato, beets & other veggies that grew below ground). It’s best to choose mostly non-starchy, high-fiber vegetables.
4. Pasta:
Both regular and whole-wheat pasta are high in carbs. Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
5. Cereals:
Even healthy whole-grain cereals are high in carbs and should be avoided on a low-carb diet.
6. Beer:
Avoid drinking beer on a low-carb diet; beer is made of grain and provides no nutritional benefit. Dry wine and spirits are better alcoholic beverage options.
7. Sweetened Yogurt:
Sweetened low-fat or nonfat yogurt often has as many carbs as ice cream and other desserts. 1 cup (low-fat) can contain 47 grams of carb. Try plain greek yogurt instead and sweeten with berries or stevia.
8. Juice:
Fruit juice is a high-carb beverage that should be avoided on a low-carb diet (eg unsweetened apple contains 48 grams, grape juice 60 grams).
9. Fat-free or Low-fat Salad Dressings:
Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use creamy dressings or olive oil and vinegar instead.
10. Beans and Legumes:
Beans and legumes are HIGH in carbs. Avoid them altogether.
11. Honey or sugar;
Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbs but low in nutrients.
12. Chips and Crackers:
Avoid eating chips, crackers and other processed, grain-based snack foods while on a low-carb diet.
13. Milk:
All milk, whole or low fat, still contains 13 g carbs per oz. If you only use it in your coffee, heavy cream aka double cream is actually a better option.
14. Gluten-Free Baked Goods:
Gluten-free breads and muffins can be as high in carbs as traditional baked goods. They’re also often made with carb sources that raise blood sugar quickly.
Take Home Message
When following a low-carb diet, it’s important to choose foods that are highly nutritious, yet low in carbs.
Some foods should be minimized, while you’re better off avoiding others altogether.
Fruits on a low-carb diet are limited or restricted, depending on your personal carb tolerance; Restrict banana, raisin, dates, mango, pear; Opt for berries, occasionally and in season.
3. Starchy Veggies:
Although many vegetables are low in carbs, some are actually quite high (eg corn, potato, sweet potato, beets & other veggies that grew below ground). It’s best to choose mostly non-starchy, high-fiber vegetables.
4. Pasta:
Both regular and whole-wheat pasta are high in carbs. Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
5. Cereals:
Even healthy whole-grain cereals are high in carbs and should be avoided on a low-carb diet.
6. Beer:
Avoid drinking beer on a low-carb diet; beer is made of grain and provides no nutritional benefit. Dry wine and spirits are better alcoholic beverage options.
7. Sweetened Yogurt:
Sweetened low-fat or nonfat yogurt often has as many carbs as ice cream and other desserts. 1 cup (low-fat) can contain 47 grams of carb. Try plain greek yogurt instead and sweeten with berries or stevia.
8. Juice:
Fruit juice is a high-carb beverage that should be avoided on a low-carb diet (eg unsweetened apple contains 48 grams, grape juice 60 grams).
9. Fat-free or Low-fat Salad Dressings:
Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use creamy dressings or olive oil and vinegar instead.
10. Beans and Legumes:
Beans and legumes are HIGH in carbs. Avoid them altogether.
11. Honey or sugar;
Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbs but low in nutrients.
12. Chips and Crackers:
Avoid eating chips, crackers and other processed, grain-based snack foods while on a low-carb diet.
13. Milk:
All milk, whole or low fat, still contains 13 g carbs per oz. If you only use it in your coffee, heavy cream aka double cream is actually a better option.
14. Gluten-Free Baked Goods:
Gluten-free breads and muffins can be as high in carbs as traditional baked goods. They’re also often made with carb sources that raise blood sugar quickly.
Take Home Message
When following a low-carb diet, it’s important to choose foods that are highly nutritious, yet low in carbs.
Some foods should be minimized, while you’re better off avoiding others altogether.
No comments:
Post a Comment