Together with fat and protein, carbs are an essential source of energy and one of the three primary macronutrients in the diet.
Carbohydrates not only feed your brain and cells throughout your body, but they also affect digestive health, hunger, cholesterol levels, and other factors (1).
Nonetheless, many people prefer to reduce their carb consumption. Low carb diets have been related to advantages such as enhanced weight reduction and better blood sugar management (2).
Certain items heavy in carbs and sugar, such as sweetened beverages, cake, and sweets, must be avoided on a low carb diet.
However, determining which staple items to eliminate is not always straightforward. While certain high carb meals are incredibly healthy, they are not appropriate for a low carb diet.
Your total daily carbohydrate goal dictates whether you must restrict or avoid some of these items entirely. Depending on your objectives, requirements, and tastes, low carb diets often comprise 20-130 grams of carbs per day (2).
Here are 14 low carb diet meals to restrict or avoid.
1. Bread and grains
Bread is an everyday staple in many civilizations. It has various shapes and sizes, including loaves, rolls, bagels, and flatbreads like tortillas.
However, whether prepared from refined flour or whole grains, all these are heavy in carbohydrates. Grain meals, such as rice, wheat, and oats, are likewise rich in carbohydrates and should be limited or avoided on a low carb diet.
Although carb counts vary depending on the ingredients and portion size, the following are the typical carb counts for common varieties of bread (3, 4, 5, 6):
- White bread (1 slice): 13 grams
- Whole wheat bread (1 piece): 14 grams
- Flour tortilla (large): 35 grams
- Bagel (regular): 55 grams
Depending on your carbohydrate limit, a sandwich, burrito, or bagel may get you close to or above your daily limit.
As a result, if you still wish to avoid certain items, buy or manufacture low carb versions.
2. Some fruit
Consuming various fruits and vegetables has decreased the risk of cancer and heart disease (7, 8, 9).
Many fruits, however, are heavy in carbohydrates and so inappropriate for a low carb diet. As a result, it’s recommended to restrict some fruits, particularly those that are sweet or dried, such as (10, 11, 12, 13, 14):
- Apple (1 small): 23 grams
- Banana (1 medium): 27 grams
- Raisins (1 ounce/28 grams): 23 grams
- Dates (2 large): 36 grams
- Mango, sliced (1 cup / 165 grams): 25 grams
Berries have less sugar and more fiber than other fruits. Berries are, therefore, suitable for low carb diets, while persons on very low carb eating habits may wish to limit themselves to 1/2 cup (50 grams) each day (15).
3. Starchy vegetables
Vegetables are allowed in most diets in limitless quantities.
Furthermore, many vegetables are high in fiber, which may assist with weight reduction and blood sugar regulation (16).
On the other hand, some starchy vegetables have more digestible carbohydrates than fiber and should be limited or avoided on a low-carb diet. (17, 18, 19, 20):
- Corn (1 cup/165 grams): 24 grams
- Potato (1 medium): 34 grams
- Sweet potato or yam (1 medium): 27 grams
- Beets, cooked (1 cup/170 grams): 17 grams
Notably, many low carb veggies, such as bell peppers, asparagus, and mushrooms, may be consumed on a low carb diet.
4. Pasta
Although pasta is flexible and affordable, it is heavy in carbohydrates.
One cup (151 grams) of cooked spaghetti contains 46 grams of carbohydrates, but the same amount of whole wheat pasta contains 45 grams (21, 22).
Pasta isn’t an intelligent choice on a low carb diet unless you eat a tiny piece, which may not be feasible for most people. To avoid exceeding your carb limit, consider spiralized veggies or shirataki noodles.
5. Cereal
Sugary morning cereals are generally recognized to be high in carbohydrates. However, even nutritious grains can be heavy in carbs.
For example, one cup (234 grams) of cooked oatmeal has 27 grams carbohydrates. Even steel-cut oats, less processed than other oatmeal, are rich in carbohydrates, with a dry dose of 28 grams per 1/4-cup (40-gram) (23, 24).
Furthermore, 1 cup (111 grams) of granola has 82 g of carbs, but the same quantity of Grape Nuts contains a staggering 93 grams (25, 26).
Even without milk, a bowl of cereal may quickly push you over your overall carb allowance.
6. Beer
On a low carb diet, you can drink alcohol in moderation. In reality, dry wine contains extremely few carbohydrates, whereas hard liquors such as rum have none (27, 28).
Beer, on the other hand, has a significant carbohydrate content. A 12-ounce (360-mL) can of beer has 13 grams of carbohydrates on average, whereas a light beer contains 6 grams (29, 30).
According to research, liquids aren’t as satisfying as solid foods. Beer also lacks vital elements in other high-carb diets, such as protein, fiber, vitamins, and minerals (31).
7. Sweetened yogurt
Yogurt is a delightful dish with several applications. Although plain yogurt has a modest carb count, many people prefer fruit-flavored, sweetened variants, which can have as many carbs as dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt has 47 grams of carbs, more than a comparable amount of ice cream (32, 33).
Instead, use unsweetened, plain yogurt and top with your favorite low carb toppings wherever feasible. For example, 1/2 cup (123 g) plain Greek yogurt topped with 1/2 cup (50 g) raspberries maintains net carbs under 10 g. (34, 35).
8. Juice
Although it includes specific essential vitamins and minerals, the juice is heavy in carbs and poor in fiber, making it challenging to incorporate into a low carb diet.
For example, 12 ounces (355 mL) of apple juice has 42 grams of carbs. This is more than a serving of soda, which has 39 grams. In comparison, grape juice has a stunning 55 grams in the same serving size (36, 37, 38).
Even though vegetable juice has fewer carbs, a 12-ounce (355-mL) glass includes 23 grams of carbs, just 4 of which come from fiber (39).
As a result, on a low carb diet, you may wish to limit your juice consumption.
9. Low fat and fat-free salad dressings
You may consume a broad range of salads on a low carb diet.
Commercial dressings, on the other hand, low fat and fat-free variants, can carry more carbs than you may anticipate.
For example, two tablespoons (30 mL) of fat-free French dressing have 10 grams of carbohydrates, but a similar amount of fat-free ranch dressing has 7 grams (40, 41).
Many individuals use more than two teaspoons (30 mL), especially when making a large entrée salad.
Dress your salad with a creamy, full-fat dressing to cut carbs.
Better still, prepare your vinaigrette using a dab of vinegar and olive oil, which has been linked to enhanced heart health and may help you maintain healthy body weight (42, 43).
10. Beans and legumes
Beans and legumes have several health advantages, including lower inflammation and risk of heart disease (44, 45, 46).
While they are heavy in carbs, they are also high in fiber. You may be able to incorporate tiny quantities on a low carb diet, depending on your tolerance and daily carb limit.
The carb counts for 1 cup (160-200 g) of cooked beans and legumes are as follows (47, 48, 49, 50, 51, 52):
- Lentils: 39 grams (23 g net)
- Peas: 25 grams (16 g net)
- Black beans: 41 grams (26 g net)
- Pinto beans: 45 grams (30 g net)
- Chickpeas: 45 grams (32 g net)
- Kidney beans: 40 grams (27 g net)
11. Honey or sugar in any form
You’re undoubtedly aware that high-sugar items, such as cookies, candy, and cake, should be avoided if you follow a low-carb diet.
However, you may be surprised to learn that natural sugars have the same carbs as white sugar. Several of them have a more excellent carbohydrate content when measured in tablespoons.
The carb counts for one tablespoon (13-21 grams) of various sugars (53, 54, 55, 56) are as follows:
- White sugar: 13 g
- Maple syrup: 13 g
- Agave nectar: 16 g
- Honey: 17 g
Furthermore, these sugar substitutes have little to no nutritional benefit. It’s crucial to pick healthful, high fiber carb sources when reducing your carb consumption.
Choose a low carb sweetener, such as stevia or monk fruit, to sweeten foods or beverages without adding carbs.
12. Chips and crackers
Chips and crackers are popular snack items, but their carbohydrate content soon adds up.
Nineteen grams of carbs are included in 1 ounce (28 grams) of tortilla chips or 10-15 average-sized chips. The carb count of crackers varies depending on how they are processed, but even whole wheat crackers have roughly 20 grams per ounce (28 grams) (57, 58).
Most individuals consume a lot of processed snack foods, so if you’re on a low carb diet, you should minimize them.
You may make your veggie chips or go shopping for keto-friendly versions, typically prepared with components like almond flour, wheat bran, or flaxseed.
13. Milk
Milk contains various minerals, including calcium, potassium, and numerous B vitamins.
It is, nevertheless, heavy in carbs. Whole milk contains the same 12-13 grams of carbohydrates per 8 ounces (240 mL) as low fat and skims types (59, 60, 61).
If you use 1-2 tablespoons (15-30 mL) of milk in your coffee daily, you may be able to incorporate tiny quantities of milk into your low carb diet. However, cream or half-and-half may be better alternatives if you drink coffee regularly because they contain fewer carbohydrates (62, 63).
Consider unsweetened almond or coconut milk instead of regular milk if you drink it by the glass or use it to create lattes or smoothies.
14. Gluten-free baked goods
Gluten is a protein group in wheat, barley, and rye (64).
Gluten must be avoided by some people, such as those with celiac disease or other gluten-related diseases, to control digestive symptoms and prevent intestinal damage (65).
Gluten-free bread, muffins, and other baked items, on the other hand, aren’t often low in carbohydrates. They frequently contain more carbs than their gluten-containing equivalents.
Furthermore, the flour used to manufacture these items is often composed of carbohydrates and grains that rapidly elevate blood sugar levels (66).
Instead of consuming manufactured gluten-free items, stick to whole foods or almond or coconut flour to make your low carb baked goods if you’re watching your carb consumption.
Why you may want to reduce carbs
Although a low carb diet is not for everyone, people may lower their carb consumption for various reasons.
Low carb diets, for example, may help reduce weight as successfully as other common eating patterns, such as low fat diets, according to a study. Low carb diets may have limited long-term effectiveness (67, 68).
Diabetes is frequently treated with low carb or carb-controlled diets. A meta-analysis of nine trials found that a reduced carb diet improved long-term blood sugar management in persons with type 2 diabetes (69, 70).
Deficient carb diets, such as the ketogenic diet, have also been demonstrated to promote weight reduction and insulin sensitivity, perhaps improving blood sugar management (71).
Furthermore, one study discovered that low carb diets might help lessen the impacts of metabolic syndrome in obese people – a combination of risk factors that may raise your risk of heart disease, stroke, and type 2 diabetes (72).
Is a low carb diet healthy?
Low carb diets can be beneficial and have been related to various health advantages, particularly weight loss and blood sugar regulation (2).
A well-planned low carb diet may contain a range of nutrient-dense items, such as high fiber fruits and vegetables, nuts, and seeds.
Some low carb diets, like keto and Atkins, may be too rigid and unsustainable in the long run.
While the keto diet may benefit short-term weight loss, it also restricts many essential food categories. If followed long-term, it may raise your risk of various illnesses, including constipation, kidney stones, fatty liver disease, and vitamin or mineral shortages (73, 74).
Furthermore, except under medical supervision, deficient carb diets may not suit everyone, including children, pregnant women, and persons with specific underlying chronic health concerns (75).
That is why, before severely reducing your carb consumption, consult with your doctor or a dietician.
The bottom line
When following a low carb diet, it is critical to select meals that are both healthy and low in carbs.
Certain foods should be limited or avoided entirely. Your options are influenced by your health objectives and personal carb tolerance.
Meanwhile, concentrate on consuming various healthful foods and maintaining a balanced diet.
0 Comments