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Sunday, October 13, 2019

Top 7 Foods to Avoid on a Low-Carb Diet

Top 7 Foods to Avoid on a Low-Carb Diet. Which Foods to Avoid on a Low-Carb Diet.  High carb foods to avoid. Low carb diet plan for weight loss. High protein low carb foods. No carb foods. Healthy high carb foods. Healthy carbohydrate foods. Low carb food list pdf. Low carb diet recipes.

It is necessary to clearly avoid some carbohydrate-rich foods, such as sugary drinks, cakes and sweets.

Still, it is harder to know what foods to restrict. Some of these diets are also relatively healthy, not only suitable for a low carb diet due to their high carbohydrate content.

Your total daily carbohydrate goal is to determine if you need to restrict some of these foods or avoid them altogether. Low carb diets generally contain 20-100 grams of carbohydrates per day, depending on your personal tolerance.

Here are 14 foods to avoid or limit a low carb diet.

1. Some fruits

High levels of fruits and vegetables have been systematically associated with a lower risk of cancer and heart disease.

However, many fruits are high in carbohydrates and may not be suitable for a low carb diet.

Usually, the fruit portion is 1 cup (120 grams) or 1 small slice. For example, a small apple contains 21 grams of carbohydrates, 4 of which come from fiber (8).

With a very low carbohydrate diet, it is probably a good idea to avoid some fruits, especially sweet and dried fruits, which have a high carbohydrate count.

Banana (1 medium): 27 grams of carbohydrates, which contains 3 fibers.
Raisins 22 grams of carbohydrates, of which 1 is fiber.
Dates (2 large): 36 grams of carbohydrates, of which 4 are fiber.
Sliced ​​mango (1 cup / 165 grams): 28 grams of carbohydrates, which contains 3 fibers.

Pear (1 medium): 28 grams of carbohydrates, 6 of which are fiber.
Berries are low in sugar and high in fiber compared to other fruits. Therefore, small amounts, approximately 1/2 cup (50 grams), can be enjoyed on a very low carb diet.

Depending on your personal carbohydrate tolerance, many fruits may be restricted to a low carb diet. That said, sometimes you can also enjoy beer.

2. Bread and cereals.

Bread is an important food in many cultures. It comes in various forms, including bread, rolls, bevels and flatbreads, such as tortillas.

However, everyone has a high carbohydrate intake. This is true for whole grain varieties, as well as for good flour products.

White bread (1 piece): 14 grams of carbohydrates, 1 of which is fiber.
Whole wheat bread (1 piece): 17 grams of carbohydrates, 2 of which are fiber.
Flour tortilla (10 inches): 36 grams of carbohydrates, 2 of which are fiber.
Beagle (3 inches): 29 grams of carbohydrates, of which 1 is fiber.
Depending on your personal tolerance to carbohydrates, eating a sandwich, a brewery or a beagle can bring you closer or exceed your daily limit.

If you still want to enjoy bread, make your own low carb bread at home.

Most grains, including rice, wheat and oats, are also high in carbohydrates and should be restricted or avoided with a low carb diet.

Most breads and grains, including whole grains and whole-grain breads, are high in carbohydrates that can be included in a low carb diet.

3. Pasta

Pasta is a versatile and economical staple but rich in carbohydrates.

One cup (250 grams) of pasta contains 43 grams of carbohydrates, of which only 3 are fiber (21).

The same amount of whole wheat pasta has a slightly better alternative to 37 grams of carbohydrates, including 6 grams of fiber (22).

On a low carb diet, eating spaghetti or other types of pasta is not a good idea unless you are consuming a small portion, which is not realistic for most people.

If you want pasta but don't want to exceed your carbohydrate limit, try making spiral vegetables or shirataki noodles.

Carbohydrates are high in whole wheat pasta and regular. Leftover vegetables or shirataki noodles offer healthy low-crab alternatives.

4. Grain

It is well known that sugar contains many carbohydrates in the breakfast cereal.

However, you may be surprised with the healthy count of grain carbohydrates.

For example, 1 cup (90 grams) of regular or instant oatmeal provides 32 grams of carbohydrates, of which only 4 are fiber.

Steel cut oats are processed less than other types of oats and are generally considered healthy. However, only 1/2 cup (45 grams) of steel-cut oatmeal contains 29 grams of carbohydrates, including 5 grams of fiber.

Whole grains are even more packed in the grain. A 1/2 cup (61 grams) of granola is full of 37 grams of carbohydrates and 7 grams of fiber, while the nut is full of 5 grams of fiber (25, 26) and 46 grams of carbohydrates.

Depending on your personal carbohydrate purpose, a bowl of cereal can easily exceed your total carbohydrate intake, even before adding milk.

Even healthy whole grain lentils contain high carbohydrates and should be avoided or minimized with a low carb diet.

5. Beer

Moderate wines can be enjoyed on a low carb diet. In fact, dry wine contains very few carbohydrates and hard alcohol.

However, beer is high in carbohydrates.

A 12-ounce beer (356 ml) can contain an average of 13 grams of carbohydrates. Even light beer contains 6 grams per can.

In addition, studies show that liquid carbohydrates give more weight to carbohydrates than solid foods.

The reason is that liquid carbohydrates are not filling up as solid foods and seem to reduce your appetite.

Avoid drinking beer with a low carb diet. There are better options for dry wines and spirits.

6. Sweet yogurt.

Yogurt is a tasty and versatile meal. Although simple yogurt is low in carbohydrates, many people eat fruit flavors, desserts, low-fat or non-fatty foods.

Sweet yogurt often contains carbohydrates similar to desserts.

One cup (245 grams) of nonfat sweet fruit yogurt can contain 47 grams of carbohydrates, which is more than what ice cream offers (30, 31).

However, choosing a 1/2 cup (123 grams) of plain Greek yogurt with 1/2 cup of blackberry or raspberry will reduce digested carbohydrates by less than 10 grams.

Low fat or fat free is often as sweet as ice cream and other sweeteners.

7. Juice.

Juice is one of the worst drinks you can have with a low carb diet.

Although it provides some nutrients, fruit juice is rich in digestive carbohydrates, which causes your blood sugar to increase rapidly.

For example, 12 ounces of apple juice consumes 48 grams of carbohydrates. It is more than a soda, which contains 39 grams. Grape juice provides 60 grams of carbohydrates per 12 ounces.

Although vegetable juice does not contain many carbohydrates than its fruit counterparts, 12 ounces (355 ml) still contain 16 grams of carbohydrates, of which only 2 come from fiber.

In addition, juice is another example of liquid carbohydrates in which your brain's appetite cannot act as solid carbohydrates. Drinking juice increases appetite and food intake later in the day.

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