Keto Means
Keto Means
Photo: Todd Trapani
Here are 14 foods to limit or avoid on a low carb diet. Bread and grains. Bread is a staple food in many cultures. ... Some fruit. Eating lots of fruits and veggies has consistently been linked to a lower risk of cancer and heart disease ( 7 , 8 , 9 ). ... Starchy vegetables. ... Pasta. ... Cereal. ... Beer. ... Sweetened yogurt. ... Juice. More items...
Even if you are in ketosis and counting your calories, you may reach a weight loss plateau or keto plateau. Over time, the body begins to adapt to...
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Some people who follow a keto diet may experience diarrhea and other gastrointestinal (GI) problems as side effects. In some cases, diarrhea or GI...
Read More »Carbs are an important source of energy and one of three main macronutrients in the diet, along with fat and protein. Not only do carbohydrates fuel your brain and cells throughout your body, but they also regulate digestive health, appetite, cholesterol levels, and more ( 1 ). Still, many people choose to limit their carb intake. Low carb diets have been linked to benefits like increased weight loss and improved blood sugar control ( 2 ). On a low carb diet, you need to limit certain foods high in carbs and sugar, such as sweetened beverages, cake, and candy. Yet figuring out which staple foods to avoid isn’t always easy. In fact, some high carb foods are highly nutritious but still unsuitable for a low carb diet. Your total daily carb target determines whether you need to merely limit some of these foods or avoid them altogether. Low carb diets typically contain 20–130 grams of carbs per day, depending on your goals, needs, and preferences ( 2 ). Here are 14 foods to limit or avoid on a low carb diet. Share on Pinterest 1. Bread and grains Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas. However, all of these are high in carbs, regardless of whether they’re made from refined flour or whole grains. Most grain dishes — including rice, wheat, and oats — are also high in carbs and need to be limited or avoided on a low carb diet. Although carb counts vary based on ingredients and portion sizes, here are the average counts for popular types of bread ( 3 , 4 , 5 , 6 ): White bread (1 slice): 13 grams
Meats such as beef, poultry, fish, and seafood—cured meats such as sausage, ham, and hot dogs that are rich in fats and without artificial...
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Lining your air fryer with parchment paper is the best way to keep your appliance clean and your food delicious. Nothing beats cooking with an air...
Read More »7. Sweetened yogurt Yogurt is a tasty food that has many uses. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened varieties, which often contain as many carbs as dessert. One cup (245 grams) of nonfat sweetened fruit yogurt packs up to 47 grams of carbs, which is even higher than a comparable serving of ice cream ( 32 , 33 ). Instead, it’s best to opt for unsweetened, plain yogurt whenever possible and add your favorite low carb toppings. For instance, 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of raspberries keeps the net carbs under 10 grams ( 34 , 35 ). summary Sweetened low fat or nonfat yogurt often contains as many carbs as ice cream and other desserts. Plain yogurt paired with low carb toppings, such as berries, may be a better choice if you’re on a low carb diet. 8. Juice Although it contains some valuable vitamins and minerals, juice is high in carbs and low in fiber, which can make it challenging to fit into a low carb diet. For instance, 12 ounces (355 mL) of apple juice contains 42 grams of carbs. This is even more than the same serving of soda, which has 39 grams. Meanwhile, grape juice packs a whopping 55 grams in the same serving size ( 36 , 37 , 38 ). Even though vegetable juice doesn’t contain nearly as many carbs, a 12-ounce (355-mL) glass still has 23 grams of carbs, only 4 of which come from fiber ( 39 ). As such, you may want to watch your juice intake on a low carb diet. summary Juice is high in carbs and low in fiber, which may make it difficult to include on a low carb diet. 9. Low fat and fat-free salad dressings You can eat a wide variety of salads on a low carb diet. However, commercial dressings — especially low fat and fat-free varieties — often end up adding more carbs than you might expect. For example, 2 tablespoons (30 mL) of fat-free French dressing contain 10 grams of carbs while an equal portion of fat-free ranch dressing has 7 grams ( 40 , 41 ). Many people commonly use more than 2 tablespoons (30 mL), particularly on a large entrée salad. To minimize carbs, dress your salad with a creamy, full-fat dressing. Better yet, make your own homemade vinaigrette using a splash of vinegar and olive oil, which is linked to improved heart health and may support a healthy body weight ( 42 , 43 ). summary Limit your intake of fat-free and low fat salad dressings, which are typically high in carbs, and opt for creamy dressings or make a homemade vinaigrette instead. 10. Beans and legumes Beans and legumes provide many health benefits, including reduced inflammation and heart disease risk ( 44 , 45 , 46 ). While they’re high in carbs, they also contain a fair amount of fiber. Depending on your personal tolerance and daily carb allotment, you may be able to include small amounts on a low carb diet. Here are the carb counts for 1 cup (160–200 grams) of cooked beans and legumes ( 47 , 48 , 49 , 50 , 51 , 52 ): Lentils: 39 grams (23 grams net)
Pita bread has more fibre than brown bread, making it a healthier option than brown bread. However, pita bread made with sprouted wheat flour has...
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14 – 16 calories per pound for those that exercise moderately 3 – 5 times a week with relatively active lifestyles. 16 – 18 calories per pound for...
Read More »13. Milk Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins. However, it’s also fairly high in carbs. In fact, whole milk offers the same 12–13 grams of carbs per 8 ounces (240 mL) as low fat and skim varieties ( 59 , 60 , 61 ). If you’re only using 1–2 tablespoons (15–30 mL) in coffee each day, you may be able to include small amounts of milk in your low carb diet. However, cream or half-and-half may be better options if you drink coffee frequently since these contain fewer carbs ( 62 , 63 ). If you enjoy drinking milk by the glass or use it to make lattes or smoothies, consider unsweetened almond or coconut milk instead. summary Adding a small amount of milk to coffee once per day is unlikely to derail a low carb diet. However, unsweetened almond or coconut milk may be better if you prefer to drink large amounts. 14. Gluten-free baked goods Gluten is a group of proteins found in wheat, barley, and rye ( 64 ). Some people, such as those with celiac disease or other gluten-related disorders, must avoid gluten to manage digestive symptoms and prevent intestinal damage ( 65 ). That said, gluten-free bread, muffins, and other baked goods aren’t typically low in carbs. In fact, they often boast even more carbs than their gluten-containing counterparts. What’s more, the flour used to make these foods is typically made from starches and grains that tend to raise blood sugar rapidly ( 66 ). If you’re limiting your carb intake, stick to whole foods or use almond or coconut flour to make your own low carb baked goods rather than eating processed gluten-free foods. summary Gluten-free breads and muffins can be as high in carbs as traditional baked goods. They’re also often made with carb sources that raise blood sugar quickly. Why you may want to reduce carbs Although a low carb diet isn’t right for everyone, people may choose to reduce their carb intake for many reasons. For example, research shows that low carb diets may support weight loss as effectively as other popular eating patterns, such as low fat diets. All the same, low carb diets may have limited efficacy over the long term ( 67 , 68 ). Low carb or carb-controlled diets are also often recommended to treat diabetes. In fact, one review of nine studies reported that a low carb diet helped improve long-term blood sugar control in people with type 2 diabetes ( 69 , 70 ). Very low carb diets like the ketogenic diet have also been shown to increase weight loss and improve insulin sensitivity, which may help enhance blood sugar control ( 71 ). What’s more, one study found that low carb diets may help reduce the effects of metabolic syndrome — a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes — in people with obesity ( 72 ). summary Low carb diets may help increase weight loss, improve blood sugar control, and help prevent metabolic syndrome. Is a low carb diet healthy? Low carb diets can be healthy and have been linked to numerous health benefits, especially for weight management and blood sugar control ( 2 ). In fact, a well-planned low carb diet can include a variety of nutrient-dense ingredients, including high fiber fruits, vegetables, nuts, and seeds. However, some types of low carb diets, like keto and Atkins, may be overly restrictive and unsustainable in the long run. While the keto diet may aid short-term weight loss, it also limits many nutritious food groups and may increase your risk of several conditions if followed long-term, including constipation, kidney stones, fatty liver disease, and vitamin or mineral deficiencies ( 73 , 74 ). Furthermore, very low carb diets may not be suitable for everyone, including children, people who are pregnant, and those with certain underlying chronic health conditions, unless under medical supervision ( 75 ). That’s why it’s best to talk with your doctor or dietitian before lowering your carb intake drastically. summary Low carb diets may be linked to several health benefits. However, very low carb diets can be overly restrictive and may be associated with adverse effects if followed long term.
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