{"id":440,"date":"2018-03-27T06:38:04","date_gmt":"2018-03-27T06:38:04","guid":{"rendered":"http:\/\/besthealth.guide\/?p=440"},"modified":"2021-10-06T00:59:13","modified_gmt":"2021-10-06T00:59:13","slug":"15-foods-to-avoid-on-a-low-carb-diet","status":"publish","type":"post","link":"https:\/\/besthealth.guide\/15-foods-to-avoid-on-a-low-carb-diet\/","title":{"rendered":"15 Foods to Avoid On a Low Carb Diet"},"content":{"rendered":"

\"\"Different diets have been incorporated as part of a healthy lifestyle. However, not all of these diets have been successful in the long term. A proper low-carb diet has shown sustainable effects. It has been practiced since the 1920s, under the term ketogenic or keto diet.<\/p>\n

A low-carb diet is the fundamental source of weight loss and controlling various conditions caused by weight gain such as hormonal imbalances and diabetes. It has proven to work as it restricts and controls the intake of unnecessary calories.<\/p>\n

Sticking to this diet can be somewhat tricky. Some of the foods are fairly healthy, but the amount of carbs in them is too high for a low-carb diet. Nutritionists put emphasis on the amount of carb consumption per day, which is typically 20 \u2013 100 grams.<\/p>\n

If you are finding it challenging to figure out which foods to consumer on this diet, here are 15 foods to avoid on a low-carb diet.<\/p>\n

1. Bread<\/h3>\n

Nutritionists put more emphasis on avoiding bread<\/a> when following a low-carb diet. This is because of its high and often empty carb content. This applies to all types of bread, including the whole-grain. What to avoid in this category is just anything made from flour, such as, tortillas, rolls, buns, and bagels.<\/p>\n

These foods are considered to have simple carbs that unnecessarily increase calories and making it harder for fat burn. Even though it should be avoided, it can be incorporated into the diet by eating low-carb bread which only has 1.8g carbs per serving.<\/p>\n

Portion sizes are very important in this case, try to keep them small. Measuring the calorie amounts can be very challenging, but counts are usually written on the packaging; read them before serving. For popular bread, the average count for 1 slice white bread is approximately 14g of which 1g is fiber, 1 whole-wheat bread slice has 17g with 2g fiber.<\/p>\n

\"\"2. Pasta<\/h3>\n

Just like bread, pasta<\/a> contains high carbohydrates. Basically, all the grains such as rice, wheat, and oats contain increased amounts of carbohydrates. Both white, brown or whole wheat has the same amount and should be limited as much as possible to have significant results.<\/p>\n

Considering that in most cultures these are the staple foods that make a meal, getting rid of them can sound unnatural. There is nothing as simple as having a bowl of oats for breakfast, burger or sandwich for lunch and lasagne or pasta for dinner.<\/p>\n

Therefore, breaking this habit can be very hard for most people. But, with the help of the internet and nutritionists; there are quick and easy recipes ready to offer substitutes. These will help you prepare a delicious meal you will be eager to try again at the same time meeting the recommended carb intake.<\/p>\n

\"\"3. Fruits<\/h3>\n

This can be very confusing for a lot of people. This is because it has always been taught that fruits are good for maintaining a healthy body. A reasonable intake of fruits and vegetables lowers the risk of cancer<\/a>, heart diseases and improves digestion. To a larger extent this is very true but it is also true that they contain significant amounts of carbs. This totally disqualifies them from the low-carb diet list.<\/p>\n

Fruits have high sugar content, which is not suitable for a low-carb diet. Dried fruits are a complete \u2018do not eat\u2019 on this type of diet, especially, raisins, apricots, dates, and peaches. These have approximately 20 \u2013 33g carbs, a very high count for fruits.<\/p>\n

However, fresh fruits have a lower count than the dried ones. If you want to incorporate any fruit into your diet, don\u2019t take pulpy juice; go for fresh fruits and in smaller servings.<\/p>\n

\"\"4. Beans and Legumes<\/h3>\n

Beans and legumes<\/a> are very nutritious and offer various health benefits. They have anti-inflammatory properties; therefore, they reduce inflammation and lower the risk of heart disease. The high fiber and protein content they have aids in digestion and they are preferred in most diets. Despite the nutritious value they have, legumes and beans have detectable amounts of carbs.<\/p>\n

For protein, other foods can be substituted such as meat, fish and poultry products. Vegetables like broccoli, cauliflower, artichokes and fruits like avocados and nuts can be consumed to give your body enough fiber it needs to fully function.<\/p>\n

In cases were by beans and legumes cannot be avoided, take them in moderation. What to keep in mind with these, is that they are nutritious, healthy and can help you to significantly reach your weight goal. For a low-carb diet, just consume them in small quantities and watch your daily carb restrictions.<\/p>\n

\"\"5. Starchy Vegetables<\/h3>\n

Just like fruits, vegetables are good in assisting with losing and maintaining body weight through controlling blood sugar. This is because they are filling with, and have a water<\/a> content which easily fills up the stomach. Vegetables are also rich in fiber which is very important for fast food digestion. However, not all vegetables have this effect on the body or only have these essential nutrients.<\/p>\n

There are some vegetables that are richer in starch than in fiber and are to be limited in a low-carb diet. Most root vegetables are starchy, for example, yams, potatoes, and beetroots.<\/p>\n

Corn is also amongst the vegetables high in starch and should be avoided on a low-carb diet. The vegetables that will support this type of diet, but should also be taken in small servings include asparagus, broccoli, and lettuce. These will provide you with fiber and help you maintain your low-carb diet which equates to significant weight loss.<\/p>\n

\"\"6. Fat-free Salad Dressing<\/h3>\n

Most foods that elaborate they don\u2019t have specific ingredient or nutrients usually have a higher content of another. Most people opt for low fat or fat-free salad<\/a> dressings because the description suggests \u2018healthy\u2019, thus they choose it for their low-carb diet.<\/p>\n

You may find most low-carb diet salads healthy, with the mixture of all essential nutrients like protein and fiber. Using a fat-free salad dressing on a well-prepared salad diminishes the whole purpose of the diet. This is because most low fat or fat-free dressings contain more carbs than anticipated. Their carb count is approximately 10g in 2 tablespoons.<\/p>\n

However, this should not hinder you from enjoying your favorite low-carb salad, use a full-fat dressing instead. A creamy, full-fat dressing has no high carb content thus will help you minimize its intake. For a more healthy dressing, make your own homemade dressing by mixing olive oil and vinegar.<\/p>\n

\"\"7. Beer<\/h3>\n

Can beer just be called food and drink? Considering the number of carbohydrates<\/a> that are in this beverage, it can serve the same purpose as solid food. Research shows that beer escalates the rate of weight gain. This is because the nutrients in this liquid are absorbed faster than in solid food.<\/p>\n

Also, after consuming beer, the chances are high that you will need solid food. When calculating the nutrient intake, this will be the same as having double food servings thus an increase in the caloric intake.<\/p>\n

Even though beer should be avoided on a low-carb diet, other alcoholic beverages can still be enjoyed. Substitute the beer with dry wine, it has very low carb count. Also, hard liquor like vodka and whiskey have no carbohydrates. If you don\u2019t like anything strong, try making cocktails out of liquor, but make sure to use a mixture that does not contain any carbohydrates or is a low sugar beverage.<\/p>\n

\"\"8. Sweetened Yogurt<\/h3>\n

There are various ways of incorporating yogurt into your diet. The highly recommended type of yogurt<\/a> is plain and low-fat. This is because full fat or the sweetened and flavored yogurts have high amounts of carbs.<\/p>\n

Most people prefer the sweetened or flavored varieties because they look and taste edible than plain ones.<\/p>\n

Unfortunately, if you want to stick to a low-carb diet and maintain your body weight, or better yet, lose some you should limit the intake of sweetened fruit yogurt.<\/p>\n

A serving of fruit\u2013flavored yogurt contains up to 47 grams carbohydrates. This is competitively higher than any desert serving ergo is not suitable for a low-carb diet.<\/p>\n

To cut on these carbohydrates, you can have plain Greek yogurt mixed any berries. This delight will keep the carbohydrates under 10g, making it easy for digesting. Probiotic yogurts are also be included as they are helpful in regulating the digestive system.<\/p>\n

\"\"9. Milk<\/h3>\n

Milk is mostly taken for its richness in calcium<\/a> and vitamin B, essential nutrients for strong bones especially for the development of children. However, it also is a source of carbohydrate nutrient as it has higher sugar content. Even though healthy, too much intake of milk can cause stomach problems like loose stool. This happens a lot to those who are lactose intolerant. If you are sensitive to too much lactose and on a low-carb diet, this is a consumable you want to stay away from.<\/p>\n

However, it can be taken on smaller quantities and occasionally in a low-carb diet or use cream instead. For example, you can have it in coffee or cereal, but avoid drinking it. Safe alternatives for drinking or making smoothies are the dairy-free products. These include, rice milk, almond milk or coconut milk. They are good for losing, maintaining weight and sticking to the low-carb diet.<\/p>\n

\"\"10. Sugary Foods<\/h3>\n

Most people when advised to stay away from sugary foods on a low-carb diet, they assume it only refers to treats like candy, cakes or cookies. Of course, these are the number one items on the off-limits list. But, there are other natural sugars that may contain an as high amount of carb as processed sugar<\/a>.<\/p>\n

It\u2019s not a secret that most people prefer natural sugars to processed when on low-carb diet or when trying to lose weight. It only sounds logic to do that, but these natural sugars contain high carb counts. An example of the most prefers natural sugars that have high carbs are maple syrup with 13g per tablespoon, honey has 17g and agave nectar has 16g compared to 12.6g carbs in processed white sugar. When on a low-carb diet avoid natural sweeteners such as stevia, as they often contain high carb content and have little nutritional value.<\/p>\n

\"\"11. Gluten-free foods<\/h3>\n

Even though protein is the most important nutrient in a low-carb diet, gluten can be a little problematic. Gluten<\/a> is another type of protein that is mainly found in wheat, rye, and barley. Most diets have considered the exclusion of gluten. This is probably because gluten is associated with a few conditions like celiac.<\/p>\n

Celiac is a disease which affects the gut, it gets inflamed when responding to gluten. A study shows that most patients with celiac respond better to gluten-free foods, hence the decision to exclude it in most of the diets.<\/p>\n

However, this does not necessarily mean that gluten-free food has low carbohydrates. This refers to foods like gluten-free pasta, bread, muffins or any other baked items. These contain way more carbs than that in most gluten foods. Also to note is that, most baked products either gluten-free or not, are made of starchy flour and grains.<\/p>\n

\"\"12. Juice<\/h3>\n

Just like any other beverage, except liquor<\/a> and dry wine, juice should be avoided on a low-carb diet. This is the worse beverage because it contains fast digesting carbohydrates that rapidly increase blood sugar levels. Like beer, you will not compensate for these high carbs by eating less. Taking juices actually increases appetite as some fruits contained within them act as appetizers. When you are on a low-carb diet, these must be limited to avoid calorie gain.<\/p>\n

On average, 12 ounces of apple juice which is approx. 368 grams has a total of 48 grams of carbs. This is more than carbs found in a white slice of bread serving, which is solid and fulfilling. Carbohydrates found in the grape juice are an escalated 60 grams per 12 ounce serving. This is approximately twice the carbs found in soda and beer. Definitely, something to steer away from when on a low-carb diet.<\/p>\n

\"\"13. Chips and Cracker Snacks<\/h3>\n

Food cravings can be the disturbing factor when it comes to sticking to a particular diet. When intensified, these can make someone indulge themselves in foods that they should be avoiding or are prohibited by their diet plan. When on a diet, snacks should be in sync with the type of diet you are on. But, chips<\/a> and cracker snacks are the most indulged treats by anyone. This is probably because they are always within easy reach and easily serve the purpose.<\/p>\n

When snacking, it is likely that you will consume the whole packet once opened. Eating more than a serving of chips and crackers causes the carbs to add up quickly. For example, 28 grams of tortilla chips has 18 grams of carbs and an average person snacks on 150 grams for them to eliminate the cravings or hunger pangs. The grams depended on whether they are processed or not.<\/p>\n

\"\"14. Cereal<\/h3>\n

Even though breakfast is the most important meal of the day, having cereal for breakfast can be controversial when you are on a low-carb diet. This is because most cereals have high carbohydrate content. Probably they are made in that way so as to efficiently fuel the body for the day. This refers mostly to sugary breakfast cereals<\/a> which are processed.<\/p>\n

Even healthy cereals like oats also have a significant amount of carbs. One cup of regular or cooked oats has an estimate of 32 grams. The one that is considered to be the healthiest, which is the steel-cut oats have 29 grams carbs per serving.<\/p>\n

Even though healthy, this is a significant amount of carbs for a low-carb diet. Even worse, the whole-grain cold cereals like muesli of any granola provide 37 grams carbs. These are the elements to look at before sticking to a calorie and carb restrictive target.<\/p>\n

\"\"15. Nuts<\/h3>\n

Just like chips and crackers, nuts<\/a> are very good snacks and craving stoppers. Better yet, they have the recommended healthy fats needed by the body. The healthiest nuts that can be eaten even on a strict low-carb diet include pecan nuts, macadamia, and the Brazil nuts. Hazel nuts, peanuts, and walnuts can also be incorporated in moderation but the former are the most effective. In addition to being healthy, these nuts are satisfying, making them suitable for snacking.<\/p>\n

The worst nuts that should not be an option for a low-carb diet are pistachio and cashew nuts. Try to avoid these in any way possible. Research illustrates that cashew nuts and pistachio have too many fats that accelerate the rate of weight gain. They are also not good for diabetic patients as they increase blood sugar levels. In overall, nuts should be avoided or eaten in small quantities when on a strict low-carb diet.<\/p>\n","protected":false},"excerpt":{"rendered":"

Different diets have been incorporated as part of a healthy lifestyle. However, not all of these diets have been successful in the long term. A proper low-carb diet has shown sustainable effects. It has been practiced since the 1920s, under the term ketogenic or keto diet. 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