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Article Series: Low Carb Diet
What
Are The Benefits Of The Low Carb Diet?
Low
Carb Food List: Fruit, Grains, Alcohol, Herbs, Spices & Processed
Foods
Here we have the higher carb foods plus miscellaneous
items that may or may not be low in carbohydrates.
Fruit
There are no sweet fruits with a net carb count under 5g per
100g. Raspberries, strawberries and blackberries are lowest
(around 5.5g net carbs per 100g). Melons, including watermelon,
have around 8g.
Most other fresh fruits are in the 10g - 20g net carb range,
with bananas the highest. Dried fruits are much higher.
Grains
Unfortunately, there are no grains that make it onto the low
carb list. Wheat, corn, rice, millet, barley, oats, rye, buckwheat
(kasha) and quinoa are all high carb. They have around 60g
- 80g net carb per 100g dry uncooked weight, or 20g - 30g net
carb per 100g cooked. That is around 50g carbohydrate for a
cup of cooked rice.
Anything made from grains will also be high in carbohydrates.
This includes bread, pasta, couscous, popcorn, rice cakes,
etc.
Alcohol
Whiskey, vodka, rum and gin are distilled spirits, which are
virtually zero carbohydrate (until you add mixers).
Wine has around 3.7g carbohydrate per 5 fl oz serving (2.5g
per 100 ml).
Regular beer has about 10g carbohydrate per 10 fl oz serving
(3.6g per 100 ml). Light beer has around half of that.
Herbs
and Spices
Most herbs are made from green vegetables so they can be included
on your low carb list. Spices are often made from ground seeds
and can be higher. Usually you would not use them in large
enough quantities to cause a problem but check labels and count
the carbs in your daily total.
Packaged And Processed Foods
When buying packaged and processed foods, always check the
label for the nutritional information. In the USA and Canada,
carbohydrates shown on labeling include fiber. Fiber is not
digestible, so this can be subtracted from the carbohydrates
to arrive at the net carbs of the food.
In most other countries including the UK, other EU nations
and Australia, carbohydrates shown on labeling are already
net of fiber so you should not subtract anything.
If you are not sure how this is done in your country, look
on a food label to see whether the fiber is right under the
carbohydrates and indented (you should subtract it) or somewhere
else on the label, not associated with the carbohydrates (you
should not subtract it).
There's another thing about American food labeling. In the
USA, food labels are allowed to show 0g carbohydrate for anything
under 0.5g, so for example eggs can be labeled 0g carbohydrate
although they are not zero carb. These small amounts can add
up. Online nutrition sites such as Fitday will have a more
accurate count. However, this is not an issue in most other
countries, including Canada, where food labels are accurate
to the nearest 0.1g.
All of this information may seem complicated if you are new
to low carb dieting. Most of us are so used to thinking about
calories, it is hard to just forget about calories and start
thinking carbs instead. However, you will probably be surprised
how fast you come to have a feeling for which foods are likely
to be low carb. To speed up this process, it is important to
count your carbs accurately at first and make your own low
carb list of your favorite foods.
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