As a nutritionist, it is my top tip for everyone who wants to reduce carbohydrates. And there are some valid reasons why some people have cut back. Perhaps you want to handle your blood sugar or just create space for more protein and fiber on your plate (1).
“Regardless of whether you want to replace more of your food with fruit and vegetables or cut out unnecessary calories by reducing your intake of processed, refined carbohydrates. This shopping list shows you in the right direction, ”says Joanna Gregg, a registered nutritionist at MyFitnespal.
Regardless of your reasons, you can get a contact point of food with lower carbohydrates to achieve your options for your carbohydrates. The first step to set the right carbohydrate for you is to know how many carbohydrates you are currently eating every day.
use Myfitnespal Can help you find it out. Like Emily Sullivan, RD makes it out: “The persecution of her food can make you aware of how much of her diet consists of carbohydrates that offer little to no nutritional value and make changes accordingly (accordingly (accordingly (3). “
You could be surprised to see a few foods with a higher carbohydrate on my list. That is because The lower carbohydrates does not mean that you have to completely cancel carbohydrates.
Remember, There is no standard definition of low -carbohydrates. In general, it is viewed less than 130 grams of carbohydrates per day ((1). And this number can definitely record a few nutrient -rich carbohydrates that can help you to stay satisfied and achieve your goals (goals2).
Before we come to the shopping list, let’s examine what some carbohydrates decide better than others.
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Different types of carbohydrates
There is a big difference between the carbohydrates, which were found in whole foods such as fruits, vegetables and wholemeal products and those in pretzels, white bread and sugar -containing coffee drink such as a caramel latte (a caramel latte () () ()2Present 4).
Full food sources for carbohydrates come with fiber, vitamins, minerals, antioxidants and other plant connections that have health benefits. These types of food also digest more slowly and keep their energy levels stable (2Present 4). Even if you reduce carbohydrates, you do not want to remove these foods.
One possibility, as I like to think about carbohydrates, is that they are like protocols on a fire. Whole, unprocessed carbohydrates as fruits, vegetables and wholemeal products like slowly burning tree trunks. You keep the fire at a steady pace for a long time. On the other hand, refined carbohydrates such as white bread, pretzels and sugar -containing snacks are more like crumpled paper – they burn quickly and then they bubble out (from2Present 4).
Refined carbohydrates can react on fire like this paper and cause fast spikes in blood sugar, followed by a break -in. This can promote health problems over time.
If you follow a low -carbohydrate diet, it is helpful to select the entire fibrous carbohydrates to achieve your carbohydrate scores (2Present 4).
About the experts
Katherine Basbaum, MS, RD is food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutritionist and author. Cassetty is a former nutrition director for good housekeeping and co-author of the book Sugar Shock.
While my low-carb food list contains some carbohydrates, they are the type of options that can help to compensate for their diet and make them more sustainable.
With all of this, as it said, my list of low -carbohydrates is here:
Vegetables
Non-starchie vegetables are lower in carbohydrates than starchy vegetables (2Present 4). Even if you reduce carbohydrates, you should consider creating space for a few selected strengths. Foods such as sweet potatoes and butternut pumpkin have health benefits and you can make your diet more satisfactory and sustainable.1).
| Eat | Serving size | Carbohydrates |
| Zoodles | ¾ cups | 3 grams |
| Cauliflower rice | ¾ cups | 4 grams |
| Broccoli (raw) | ½ cups | 3 grams |
| Asparagus (cooked) | ½ cups | 2.5 grams |
| Baby spinach (raw) | 2 cups | 3 grams |
| Baby carrot | 10 carrots | 8 grams |
| Red peppers (cut into slices) | ½ cup | 3 grams |
| Sweet potato (baked) | 1 medium | 26 grams |
| Butternusskürbis (baked) | ½ cups | 11 grams |
| Brussels sprouts (cooked) | ½ cups | 7 grams |
Fruit
While fruits contain carbohydrates, it also contains fiber and health -supporting nutrients. It is wise to add fruits in your diet, which fits your carbohydrate (2Present 4).
| Eat | Serving size | Carbohydrates |
| Apple | 1 medium | 30 grams |
| banana | 1 medium | 27 grams |
| grapes | 30 grapes | 27 grams |
| peach | 1 medium | 14 grams |
| Pear | 1 medium | 27 grams |
| Blueberries | 1 cup | 22 grams |
| Raspberries | 1 cup | 15 grams |
| Watermelon (cube) | 2 cups | 23 grams |
| Cherries | 1 cup | 25 grams |
| Orange | 1 medium | 17 grams |
Meat, dairy products and eggs
Most protein sources are very low in carbohydrates, so they are an important part of a low -carbohydrate diet (diet (diet1).
| Eat | Serving size | Carbohydrates |
| Chicken breast, rotisserie | 4 oz | 0 grams |
| Boiled egg | 2 eggs | 1 gram |
| Chicken | 1 thigh | 0 grams |
| Salmon, baked or fried | 4 oz | 0 grams |
| Tuna doses | 1 can | 0 grams |
| Low -fat cheese cheese | ½ cup | 3 grams |
| Fat -free Greek yogurt | 1 cup | 9 grams |
| Part-skim mozzarella cheese | 1 ounce | 2 grams |
| Parmesan cheese (grated) | 1 ounce | 4 grams |
| Cheddar cheese | 1 ounce | 1 gram |
Snacks, sauces, secret ingredients
Snacks and spices can be enough in carbohydrate numbers (4). Here are some ideas that can fit into different carbohydrate areas.
| Eat | Serving size | Carbohydrates |
| Edamame (shot) | ½ cup | 8 grams |
| Roasted chickpeas | 1 ounce | 17 grams |
| Chips tortilla | 1 ounce | 16 grams |
| Olive | 10 olives | 3 grams |
| Nutrition yeast | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23 grams |
| Hummus | 2 tablespoons | 5 grams |
| Walnuts | 1 ounce | 4 grams |
| Ranch dressing | 1 tablespoon | 1 gram |
| Peanut butter powder | 2 tablespoons | 5 grams |
| Nut butter | 2 tablespoons | 7 grams |
| Whole grain bread | 1 disc | 15 grams |
| Infants Crackers | 1 serving | About 20 grams |
How Myfitnespal can help
With MyFitnespal you can also follow your macros – carbohydrates, fats and proteins – so you can make sure that your diet is balanced and you get the right nutrients. And they can monitor vitamins and minerals and help them to remain aware so that they can avoid all defects (3).
Frequently asked questions (FAQs)
What is considered “carbohydrate”?
There is no defined standard for a low -carbohydrate diet, but most experts mean less than 130 grams of carbohydrates per day (1).
How many carbohydrates should I eat in one day when I strive for a low -carbohydrate diet?
According to Katherine Basbaum, the registered nutritionist of My Fitness Pal, a low -carbohydrate diet is usually less than 130 grams per day depending on the goals and individual needs (individual needs (1). It is helpful to follow your recording with MyFitnespal to find the right amount that works for you (3).
Is it healthy?
While cutting drastically, carbohydrates can be tempting, It can’t be worth it ((6). “Even at short notice, a low -carbohydrate diet is not appropriate and safe for everyone. It is important to discuss the advantages and disadvantages with your healthcare system before you start, ”says Basbaum (says6).
Which foods fill up without many carbohydrates?
Non -tongue agents vegetables such as leafy vegetables, broccoli and asparagus, paired with lean proteins such as chicken, fish or tofu, are ideal for keeping them full and at the same time keeping their carbohydrate intake on the lower side (below the lower side1).
Which snacks do not contain carbohydrates?
Snacks with practically no carbohydrates include hard -boiled eggs, tuna and certain cheese such as Cheddar and Mozzarella (7). Olives, small portions of nuts and non-strength vegetables are also little carbohydrates, if not completely carbohydrate-free (7).
The end result
A low -carbohydrate diet can be helpful if you strive to treat your blood sugar, lose weight or simply create a more balanced diet (1). This list of graves with carbohydrate-like food contains various nutrient-rich options such as lean proteins, non-stronger vegetables and fiber-rich snacks that have been satisfied and energized (energeticized1).
However, remember that there is much more carbohydrate food to enjoy! This list of grocery with carbohydrate -like foods is by no means exhaustive. There is also no uniform approach for food with low -carbohydrates (1). Use myfitnespal To pursue your recording and that works for you (carbohydrateums) (3). The app can also help you find out where your carbohydrates come from. This can help you make decisions that match your lifestyle and health goals (3).
The contribution After a low -carbohydrate diet? Here is the shopping list of a nutritionist appeared first Myfitnespal Blog.
