You have opted for a low-carb diet, that is, a low-carb diet. Where to go?
Of course, you understand that you need to throw out sweets and chocolates and sugary drinks, but what else? Specifically, a low-carb diet involves a daily intake of carbohydrates in the range of 20-100 depending on needs and goals, and sometimes this amount is very easily unconsciously exceeded.
We bring to you 13 food groups that we advise you to avoid or limit to the maximum in your diet that you may have thought were allowed on a low-carb diet.
1. Bread, pastry and cereals
Bread is the basis of many diets and many cannot imagine a meal without some form of bread, from classic bread to pastry to crackers or tortillas. But each version is loaded with carbohydrates, from the worst of the white flour to the refined with whole grain cereals.Although the nutritional value varies from species to species, we bring some average values:
- 1 feta white bread: 14 g carbohydrates, 1 g of fiber
- 1 feta whole wheat bread: 17 g carbohydrates, 2 g of fiber
- 1 tortilla: 36 g carbs, 2 g of fiber
- 1 bagel bun:: 29 g carbohydrates, of which 1 g fiber
Also, most cereals, including rice, wheat and oatmeal, are rich in carbohydrates and advised to reduce them to a minimum or completely eliminate them from the diet.
2. Some fruit
Although high intake of fruits and vegetables is associated with a reduced risk of a variety of diseases, some types of fruits have a very high carbohydrate content and are advised to avoid them when on a low-carb diet. In particular, it is advisable to avoid dried fruits that have a very high carbohydrate content:- 1 medium-sized banana: 27 g carbohydrates, 3 g of fiber
- 30 g raisins: 22 g carbohydrates, of which 1 g is fiber
- 2 larger dates: 36 g carbohydrates, of which 4 g fiber
- 1 medium-sized pear: 28 g carbohydrates, 6 g of fiber
3. Starchy vegetables
Most diets allow for an almost unlimited intake of starchy vegetables. In addition, fiber-rich vegetables contribute to the regulation of body weight as well as blood sugar. But high-starch vegetables contain more digestible carbohydrates than fiber and should be restricted to a low-carb diet.We recommend avoiding the following foods:
- 100 g of corn: 23 g of carbohydrates, of which 3 g is fiber
- 1 medium-sized potato: 37 g carbohydrates, 4 g of fiber
- 1 medium-sized sweet potato: 24 g carbohydrates, 4 g of fiber
- 100 g beets cooked: 10 g carbohydrates, of which 2 g fiber
Instead, you can always enjoy low-carb vegetables, especially green leafy vegetables like lettuce, chard, spinach or kale.
4. Pasta
Many like pasta, but it is loaded with carbohydrates. In 100 grams of cooked pasta we find on average about 18 grams of carbohydrates and only 1 gram of fiber. A slightly better option is an integral pasta with 15 g carbohydrates and 2 g fiber.Therefore, on a low-carb diet, drop the pasta or replace it with a healthier version such as shirataki or zucchini pasta.
5. Muesli and similar cereals
If you've ever looked at the declaration on muesli, you are aware that it is a food that contains a lot of sugar, so it is certainly a breakfast that you will not practice on a low-carb diet.But don't think that ordinary breakfast cereals have much less or some carbohydrate composition better: 100 grams of oatmeal can contain from 35 to 60 g carbohydrates depending on the level of processing.
Also, granola is no better. On the contrary, their carbohydrate content is also extremely high, whether it is a homemade or a buying variant.
Therefore, replace breakfast cereals with eggs while on a low-carb diet.
6. Beer
Alcohol can be consumed moderately on a low-carb diet, but dry wines and non-alcoholic spirits are preferred here. But beer is a food you should avoid on a low-carb diet.Depending on the type, 300 ml of beer contains an average of ten grams of carbohydrates, but an additional problem with them is that, as studies have shown, liquid carbohydrates are much more likely to promote fat gain and accumulation than those in solids. The reason is likely that the liquids do not lead to satiety as is the case with solid foods.
7. Sweetened fruit yoghurts
If you are eating yogurt, then buy plain. It contains a small amount of carbohydrates. Be sure to avoid the fruit variants as they are rich in carbohydrates almost like some sweets.Up to 20 grams of carbohydrates can be found in 100 grams of low-fat fruit yogurt, which is, for example, much more than you would find in the same amount of ice cream
Instead of buying sweetened fruit yogurt, choose the Greek type of yogurt and add 50g of fresh or frozen blueberries to it and you will be sweetened with less than 10 grams of carbohydrates.
8. Fruit juices
Fruit juice is the worst choice of drink if you are on a low-carb diet. Although I find some vitamins in it, it is rich in fast-digesting carbohydrates that raise insulin levels. There are as many as 48 g of carbohydrate in 350 ml of apple juice.Just like with beer, even after fruit juices, the human brain does not record satiety, so these are carbohydrates that do not reduce hunger, but rather the opposite, prolong it and encourage additional food intake.
9. Beans and legumes
Beans and legumes are groups of foods that have excellent nutritional value: they contribute to cardiovascular health, reduce inflammatory processes, and because of the high fiber content, contribute to digestion. But they also have a lot of carbohydrates, so they are advised to minimize them or, better yet, drop them from the diet.We bring quantities per 100 grams of cooked food:
- Lentils: 20 grams of carbohydrates, 6 of which are fiber
- Peas: 11 grams of carbohydrates, 4 of which are fiber
- Black beans: 22 grams of carbohydrates, 9 of which are fiber
- Chickpeas: 27 grams of carbohydrates, 7 of which are fiber
10. Honey and sugar in any form
As stated in the introduction: it is clear to everyone that a low-carb diet is forbidden for sweets, cakes or candy. But many are unaware that some natural forms of sugar have the same amount of carbohydrates as regular white sugar. Some even more.
We bring a quantity of carbohydrates in 1 tablespoon of some types of sugar:
- White sugar - 12.6 grams
- Maple syrup - 13 g
- Agave syrup - 16 g
- Honey - 17 g
If you still want to sweeten your meal, there are healthier versions of the sweetener that are allowed on the low-carb diet.
11. Chips and crackers
Chips, crackers and similar snacks are easy - forget it. Crackers can reach as high as 60 grams of carbs per 100 grams, so bypass all foods of this type in a wide arc.
12. Milk
Milk is rich in nutrients, including calcium, potassium and B vitamins. But it also has a fairly high carbohydrate content: low-fat variants can have 5-6 grams in just 100 ml of milk.
But if you drink coffee with milk, these few teaspoons of milk will not disturb your diet, although sweet cream is a nutritionally better solution in this case. However, if you drink coffee with milk or white coffee frequently, you should usually replace the milk with almonds that have less carbohydrates.
13. Gluten-free desserts
Gluten is a protein found in wheat, rye and barley and in a variety of other grains. In recent years, the gluten-free diet has become very popular, although it is actually a diet that should only be used by people with celiac disease or gluten-intolerant.
Foods that are labeled gluten-free like various breads, pastries, muffins, etc. foods have a very high carbohydrate content and should definitely be avoided. They often even have more carbohydrates than the same foods that do not carry the gluten-free label.
Therefore, with a low-carb diet, do not take care of the gluten-free label, but rather make your own low-carb almond or coconut flour pastries or similar foods that will not break the daily carb intake limit.
We believe we helped you in the first low-carb steps. Already after a pardon of this type of diet, you will catch the rhythm of foods that are allowed, and you should simply avoid the foods that you should avoid from your menu.
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