Here are 4 foods/drinks to limit on a low carb diet:
- Some bread and grains
Bread is a staple food in many cultures but is typically high in carbs.
Although exact counts vary by ingredients and portion size, bread made from whole grains typically has a lower amount of carbs when compared to those made from refined flour. It also contains more beneficial nutrients, including fiber.
The amount of carbs in whole grain products can vary by product and portion size!
To reduce the number of carbs you’re eating, you can manage the amount of bread and grains you eat! You can try making some whole grain swaps, like:
- whole wheat bread instead of white bread:
- 1 larger slice (32 grams) of whole wheat bread: 13gr of carbs (11 grams net carbs)
- 1 smaller slice (23 grams) of white bread: 13gr of carbs (12.7 grams net carbs)
- brown or purple rice instead of white rice
- brown rice, uncooked (100 grams or about 1/2 cup uncooked, 1-1/2 cups cooked): 77grams of carbs (74 grams net carbs)
- purple rice, uncooked (100 grams): 76grams of carbs (72 grams net carbs)
- white rice, uncooked (100 grams): 83grams of carbs (83 grams net carbs)
- whole wheat tortillas, flatbread, or pita instead of varieties made from refined flour
- whole wheat tortillas (1 tortilla, 49 grams): 19grams of carbs (15 grams net carbs)
- flour tortillas (1 tortilla, 49 grams): 24grams of carbs (23 grams net carbs)
You can also include other whole grains in your eating plan, such as:
- quinoa, freekeh, bulgur, barley, oats and millet
- Starchy vegetables
Although many vegetables are low in carbs, a few are quite high. It’s best to choose mostly non-starchy, high fiber vegetables when limiting your carb intake!
Most diets allow an unlimited intake of vegetables.
Starchy vegetables contain more digestible carbs than fiber. On a low carb diet, you may want to enjoy them in moderation. Here are the carb counts for 100 grams of some cooked starchy vegetables:
- Sweet corn: 75grams (59 grams net)
- Potatoes: 22grams (20 grams net)
- Sweet potatoes: 18grams (15 grams net)
- Peas: 25grams (16 grams net)
- Butternut squash: 11 grams (8 grams net)
Notably, you can enjoy many low carb vegetables on a low carb diet. Here are the carb counts for 100 grams of some low carb vegetables:
- Bell peppers: 5grams (4 grams net)
- Asparagus: 4grams (2 grams net)
- Mushrooms: 5grams (3 grams net)
- Baby spinach: 2grams (1 gram net)
- Pasta
Though pasta is versatile and inexpensive, it’s also high in carbs. Choosing a whole wheat variety is typically lower in carbs!
Just 1 cup (151 grams) of cooked spaghetti packs 46 grams of carbs (43 grams net carbs). The same amount of whole wheat pasta provides 45grams (39 grams net carbs).
You can also look for alternative pasta that isn’t made of wheat! Many versions contain high amounts of fiber and result in a reduced amount of net carbs!
Low carb pasta alternatives can include:
- spiralized vegetables, such as zucchini, spaghetti squash, chickpea pasta, veggie pasta, lentil pasta, shirataki noodles!
You can also substitute rice for pasta in some instances. Opt for brown or purple rice instead of white rice, as they have more fiber and are less processed (see above).
- Beer and mixers
You can enjoy alcohol in moderation on a low carb diet.
In fact, dry wine has very few carbs, and hard liquors like rum have none.
But beer is fairly high in carbs!
On average, a 12-ounce (360-mL) can of beer packs 13 grams of carbs, while a light beer contains 6 grams.
Research also suggests that liquids aren’t as filling as solid foods — so you may consume more calories from them more easily!
Beer is also lacking in important nutrients found in other high-carb foods, such as protein, fiber, vitamins, and minerals!
If you’re drinking hard liquors, mixers can be a source of sugar and carbs!
This can make the carbs add up quickly.
Remember! Dry wine and spirits are better alcohol options on a low-carb diet than beer and sweet wine!
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