Here are a few examples of foods that are carbohydrates that you must avoid if you are trying to maintain your calorie deficit this season. Alongside, we also suggest the low carb substitutes that you can try to incorporate to maintain a low carb diet.
Carbohydrates are a tricky topic for many. Keeping them in your diet plans is fruitful in terms of good health. There are plenty of examples of food that are carbohydrates are proven to be full of vital nutrients. Removing carbohydrates from your diet is not healthy if you are not looking forward to losing those extra kilos. Carbohydrates are a vital part of your diet so before you think of eliminating this energetic nutrient from your meals let’s discuss what are carbohydrates exactly.
Carbohydrates supply glucose, which is converted into energy and supports the functioning of your body and physical activity. There are two sources of carbohydrates, healthy and unhealthy sources. There are so many different examples of food that are carbohydrates. But the catch here is whether these foods are good carbs or bad ones. When you prepare your diet and count the calories do keep in mind your sources of carbohydrates. The health fortune recommends that you must not cut down the carbohydrate intake unless the following conditions,
- If you are looking forward to losing weight.
- If you are diabetic.
- Or if you have abnormal lipid levels.
A low-carb diet includes 20 to 100g of carbohydrates based upon your tolerance and daily physical activity. So, to prepare a meal plan you must know the amount and type of carbohydrates your food consists of.
Here we have discussed a few examples of carbohydrates for you to see what suits your diet.
Examples of Foods That are Carbohydrates
1. Fruits
Yes, you read it right. Fruits are suggested by every doctor for intake of vital nutrients and protection from cancer and heart diseases. But if you aim to lose extra weight on your body you will have to avoid some fruits with high sugars. Dieticians recommend avoiding fruits like mango, banana, and dates when you are on a low-carb diet. These fruits have high glucose that spikes your blood sugar levels.
- Banana contains 27g of carbs
- Mango contains (1 cup) 25g
- Dates contain (2 large) 36g
2. Bread and Grains
Bread is available in different forms like loaves, bagels, tortillas, rolls, and flatbread. They are either made out of refined flours or grains. It is okay to include a small bread slice in your diet but do check the ingredients and your carbohydrate requirement. Bread and grains are one such example of a food with carbohydrates that you should totally proportionate while intaking in daily life.
- A whole-wheat bread slice has 12g of carbohydrates.
3. Starchy Vegetables
The majority of vegetables are healthy and rich in fiber that makes most of your healthy meals. But some exceptions to vegetables that are high in starch and carbohydrates that are unsuitable for you to consume. Low carb diets exclude the following
- Corns (1cup) – 30g
- Potato (100g)- 17g
- Sweet Potato (100g)- 20g
Many low-carb vegetables which are high in fiber and low in starch are amazing for you to consume.
4. Pasta
Pasta is available in a variety of forms. This versatility makes it inexpensive and staples to many. With its increased consumption it is now available in whole wheat as well. But regular and whole wheat pasta both are high in carbs.
- 100g of cooked pasta contains 25g of carbohydrates.
If you crave pasta, you can look for substitutes like spiralized vegetables and shirataki noodles.
5. Cereals
Markets are full of sugar-based cereals making your daily breakfast easier than ever. Even cereals with healthy ingredients like oats and grains also contain added sugar.
- Instant Oatmeal (1cup)- 28g
- Granola Cereals (half cup)- 40g
A bowl of cereal is usually accompanied by a glass of milk, this meal can easily push your carbs as well as calorie limit.
6. Sweetened Yogurt
Markets are full of sweetened yogurts which are promoted as non-fat and non-sweetened yogurts to picture them as healthy dessert options. But if you check the ingredients and energy charts you will find them containing calories similar to that of ice creams.
- Non-fat sweetened fruit yogurt contains 47g of carbohydrates.
If you want to incorporate yogurt in your meals you can consume Greek yogurts topped with natural fruits like blueberries and apples.
7. Juices
Fruit juices are always regarded as healthy options. But they are a direct source of glucose which gives your body instant energy. Fruit juices are not recommended when you are on a low-carb diet. Dieticians usually recommend eating the fruit instead of consuming the juices as fruits contain fiber. When we derive juice, we remove fiber from the nutritional value.
- Carbohydrate in orange juice – 25.5g
- Carbohydrates in a fresh orange-15g
- Carbohydrate in apple juice-28g
- Carbohydrates in a fresh medium-sized apple-13.8g
8. Salad Dressing
We tend to fall to the façade of low or fat-free dressings when we want to add flavor to our monotonous salads and sandwiches. These dressings are one of the hidden reasons why you are unable to lose weight despite consuming a low-carb diet.
- French Dressing (100g) – 16g
- Thousand Island (100g)-15g
You might be wondering that we use only a tablespoon of this dressing but when we go on using it regularly it adds up to the carbs. You can switch to vinegar and olive oil which are healthier substitutes and are also advised for weight loss and heart health.
9. Beans
Beans are a rich source of nutrients that help in reduced inflammation and reduce the risk of heart diseases. Despite being rich in nutritional value they have a fair amount of carbohydrates as well. As they are high in fiber you should include them in a low-carb diet but in small quantities.
- Black Beans (120g)- 20g
- Chickpeas(160g)- 45g
- Kidney Beans (120g)-40g
Beans are high in carbs and should be included in your diet only if the ones that are high in fiber.
10. Honey or Sugar syrups
Natural sugars like honey and maple syrups that you use as a substitute for normal sugars are also high in carbs and have little to no nutritional value. So, when you think of adding natural sugars to your food items do check their nutritional value.
- Honey (1 tbsp)- 17g
- Maple syrup (1 tbsp)- 13g
11. Chips and Crackers
We often binge eat on snacks like baked chips and crackers, thinking of them as a healthy substitute to fried snacks. Even the healthy substitutes are overloaded with carbohydrates.
- Baked chips (28 g)- 20g
You can substitute processed foods with vegetable chips and popcorn.
12. Milk
A glass of milk is packed with nutrients and is a major source of calcium, potassium, and vitamin b. these nutrients are vital for the working of our body. We relish the taste of coffee lattes and smoothies ignoring their high carb values. Most of us prefer coffee and add a little quantity of milk which is fine for your diet.
- Milk (100 ml) contains 9.4 g.
You can substitute your milk with coconut milk or can reduce the quantity that fits your daily carb intake.
