Prohibited Foods In Low Carb Diet – A low carb diet can help you lose weight, control diabetes, and other conditions. What you consume can influence your health; so it is essential to know what are the forbidden foods in the low carb diet.
Some foods are not appropriate for this diet because of the high carbohydrate content.
The low-carb diet usually consists of 20-100 grams of carbohydrates per day, based on personal tolerance.
Get to know the 14 forbidden foods in the low carb diet now.
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Prohibited Foods In Low Carb Diet
The main foods you should avoid while cutting the carbohydrate are:
1 – Prohibited Foods In Low Carb Diet – Refined Grains
Bread is a staple food in many cultures. Unfortunately, breads made from refined grains and certain ingredients, are rich in carbohydrates. This also applies to whole grain bread.
Although the carbohydrate count varies based on the ingredients and portion sizes, the average of the popular breads:
White bread (1 slice): 14 grams of carbohydrates (1).
Whole wheat bread (1 slice): 17 grams of carbohydrates (2).
Bagel: 29 grams of carbohydrate (3, 4).
Depending on your personal carbohydrate tolerance, eating a sandwich may be your daily carb limit.
Most grains are also high in carbohydrates, and need to be limited or avoided on a low carb diet. This includes rice, wheat, oats and others.
2 – Prohibited Foods in the Low Carb Diet – Some Fruits
Many fruits are high in carbohydrates and may not be suitable for the low carb diet.
For example, a small apple contains 21 grams of carbohydrates, 4 of which come from fiber (8).
Avoid consumption of fruits rich in fructose and dried fruits:
>> Banana: 27 grams of carbohydrates, 3 of which are fiber (9).
>> Grape Passa: 22 grams of carbohydrates, 1 of which is fiber (10).
>> Mango: 28 grams of carbohydrates, 3 of which are fiber (11, 12).
>> Pear: 28 grams of carbohydrates, 6 of which are fibers (13).
But some fruits, such as red fruits and kiwi, are low in sugar and have more fiber. Choose fruits that are low in fructose, and eat in moderation.
3 – Prohibited Foods In Low Carb Diet – Some Vegetables
Vegetables are high in fiber, which can aid in weight loss and control of blood sugar (14, 15, 16).
However, some high starch vegetables contain many more digestible carbohydrates than fiber and should be limited on a low carbohydrate diet.
Maize: 41 grams of carbohydrates, 5 of which are fiber (17).
Potato: 37 grams of carbohydrates, 4 of which are fiber (18).
Sweet potatoes: 24 grams of carbohydrates, 4 of which are fiber (19).
Beet: 16 grams of carbohydrates, of which 4 are fiber (20).
4 – Prohibited Foods In Low Carb Diet – Pasta
A glass of cooked pasta contains 43 grams of carbohydrates, only 3 of which are made from fiber (21).
Whole wheat pasta is just a slightly better option, which has 37 grams of carbohydrates, including 6 grams of fiber (22).
On a low carbohydrate diet, eating spaghetti or other types of pasta is not a good idea.
Look for other recipes, such as zucchini noodles. At the end of this article, you will find a super tip for improving your low carb diet.
5 – Prohibited Foods In Low Carb Diet – Cereals
Morning cereal contains many carbohydrates, even though they are apparently free of refined sugar.
For example, a cup of regular or instant cooked oats provides 32 grams of carbohydrates, only 4 of which are fiber (23, 24).
Wholegrain cereal should also be avoided. Half cup granola cereal contains 37 grams of carbohydrate with 7 grams of fiber (25, 26).
Depending on your personal goal, a bowl of cereal can easily reach your total carbohydrate limit for the day.
6 – Prohibited Foods In Low Carb Diet – Beer
Alcohol can be enjoyed in moderation on a low-carbohydrate diet. In fact, dry wine has very little carbohydrate.
Beer is rich in carbohydrates. A can of 356 grams of beer contains 13 grams of carbohydrates on average (27, 28).
Carbohydrates in liquid form increase the chances of weight gain more than carbohydrates in solid foods (29).
7 – Prohibited Foods in the Diet Low Carb – Sweetened Yogurt
Sweetened yogurt often contains as many carbohydrates as a regular dessert, and contains preservative, flavoring, coloring, and hydrogenated fat.
A glass of nonfat fruit yogurt can have up to 47 grams of carbohydrate, which is larger than a comparable dose of ice cream (30, 31).
Dê preferência ao iogurte de kefir, sem açúcar.
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8 – Prohibited Foods In Low Carb Diet – Juice
Juice is not recommended for a low-carbohydrate diet, even if it is natural.
Although it provides nutrients, fruit juice is very rich in fast-digesting carbohydrates; which cause your blood sugar to rise.
For example, 368 grams of apple juice contain 48 grams of carbohydrates. And sugarless grape juice provides 60 grams of carbohydrates (32, 33, 34, (35).
Opt for detox juice or the whole fruit.
9 – Prohibited Foods In Low Carb Diet – Salad Dressing
The industrialized salad dressing is also part of the forbidden foods in the low carb diet, due to the high content of carbohydrates, sodium and preservatives (36, 37).
To season the salad, prefer apple cider vinegar, coconut oil, olive oil and natural spices; which has protective effects on the heart and also help with weight loss (38, 39).
10 – Prohibited Foods In Low Carb Diet – Beans And Legumes
Other prohibited foods in the low carb diet are beans and legumes. (40, 41, 42, 43).
They have a fair amount of carbohydrates. Depending on personal tolerance, you may include small amounts of beans, and legumes in your diet.
Carbohydrate count for one cup (160-200 grams) of cooked beans and legumes:
Lentils: 40 grams of carbohydrates, 16 of which are fiber (44).
Peas: 25 grams of carbohydrates, 9 of which are fiber (45).
Black beans: 41 grams of carbohydrates, 15 of which are fiber (46, (7).
Chickpea: 45 grams of carbohydrates, 12 of which are fiber (48).
Beans: 40 grams of carbohydrates, 13 of which are fiber (49).
11 Prohibited Foods In Low Carb Diet – Honey Or Sugar
The “natural” forms of sugar are also rich in carbohydrates.
Carbohydrate count, for a spoonful of some types of sugar:
White sugar: 12.6 grams of carbohydrates (50).
Maple syrup: 13 grams of carbohydrates (51).
Agave nectar: 16 grams of carbohydrates (52).
Honey: 17 grams of carbohydrates (53).
In addition, these sweeteners provide little or no nutritional value.
When carbohydrate intake is limited, it is important to consume sources of high-fiber carbohydrates.
12 – Prohibited Foods In The Diet Low Carb – Chips And Chips
Chips and chips are popular snacks; but high in carbohydrates.
28 grams of chips contain about 18 grams of carbohydrates, and only 1 of fiber (54).
The worst of it is that processed snacks are usually consumed in large quantities, and in a short amount of time. So it’s best to avoid them.
13 – Prohibited Foods In Low Carb Milk Diet
Milk is a source of various nutrients, including calcium, potassium and various B-complex vitamins; but beyond the dangers of lactose in milk; it needs to be avoided on the low carb diet.
Rich in carbohydrates, whole milk and skim milk contain the same 12-13 grams of carbohydrate for every 240 grams (56, 57, 58).
14 – Prohibited Foods Low Carb Diet – Gluten Free Biscuits
Foods like gluten-free biscuits, also need to be avoided on the low carb diet. Gluten is a protein found in wheat, barley and rye.
Gluten-free breads and other baked goods are not low in carbohydrates. In fact, they often contain more carbohydrates than their versions containing gluten.
The flour used in the production of these foods may contain starch and grains which tend to increase blood sugar rapidly (60).
And even if you are not adept at low carb diet; It is important to choose foods that are highly nutritious but low in carbohydrates.