Whether you decide to follow a low-carb diet to lose weight or to help control diabetes, you must know what foods contains high amounts of carbohydrates to achieve diet success. Carbohydrates provide energy your body needs, according to the Centers for Disease Control and Prevention (CDC), so you can't avoid them completely, but you can limit high-carb foods to stay on your diet plan.
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White Bread and Other Baked Goods
White bread and other baked goods made with white flour provide a high amount of carbohydrates while supplying your body with very little dietary fibre. One slice of white bread contains approximately 14g of carbohydrates while one white bagel contains 35g of carbohydrates. Pasta is another food often made with white flour, which should also be avoided on low-carb diets. If you must consume bread, bagels or pasta, choose whole-wheat varieties, as they contain dietary fibre, according to the CDC.
Soda and Sweetened Drinks
The calories in soda are sometimes referred to as "empty calories" because they provide little to no nutrition. Sugar is a carbohydrate, so any soda, juice or other beverage high in sugar is also high in carbohydrates. Look at the labels of your beverages for ingredients such as fructose, sucrose, dextrose or corn syrup. All of these ingredients are added sugars and not appropriate for a low-carb diet. Choose diet drinks or water instead.
Most vegetables are healthy to eat on any diet, but you do want to be aware of the carbohydrate content of starchy vegetables when following a low-carb diet. One 142gr. baked potato contains approximately 30g of carbohydrates before you add any toppings, and sweet potatoes have a similar amount of carbohydrates as well. Other high-carb vegetables include corn, butternut and acorn squashes, carrots and beets. Replace these items with low-carb vegetables such as broccoli; cucumbers; summer squash; avocados; and any green, leafy vegetables.
Dairy products might not seem like high-carbohydrate foods at first glance, but 1 cup of milk contains approximately 15g of carbohydrates, as much as a slice of bread, according to the Vermont Department of Health. A cup of yoghurt is not a better choice than milk on low-carb diets, as it contains the same amount of carbohydrates as a similar-sized serving of milk.
While you might not want to completely eliminate all fruits from a diet, even a low-carb diet, you should be aware of the amount of carbohydrates found in fruit. Just half of a banana, 15 grapes or 1/2 cup of 100-percent fruit juice contain 15g of carbohydrates each. Dried fruit is even higher in carbohydrates because the calories and carbohydrates are concentrated into a smaller serving size when the moisture is removed from the fruit. A 1/4 cup serving of dried fruit provides 15g of carbohydrates, so exercise restraint if you do choose to indulge in fruit while on a low-carb diet.
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