Carb Counting Diet Tips
- Whether you are following a plan for weight loss or have diabetes, the first thing you need to know is how many carbohydrates you are allowed on a daily basis. For example, during the induction phase of the Atkins plan, dieters are allowed only 20 carbs per day, but in the ongoing weight-loss phase, this number goes up. Of course, diabetics will have their own carb limits to watch for.
Next, know what foods are rich in carbohydrates. There are two kinds of carbohydrates, simple carbs and complex carbs. Simple carbs are the ones most necessary to avoid. Carbs become glucose (blood sugar) when you eat them, so sugary foods and those made with high-fructose corn syrup have many simple carbohydrates. Foods made with refined white flour like breads, pasta and crackers are also packed with carbohydrates and should be eaten in small amounts or not at all according to most carb-counting diet plans. Other high-carb foods are honey, potatoes, white rice, bagels, graham crackers, raisins, and ice cream.
There are many other high-carb foods. If you would like to know how many carbs are a food, there are many carb-counters online, and you can find carb-counting software programs easily. There are also several books dedicated to listing the carb content of various foods. - Along with knowing what to avoid, you also need to know what to you can eat. Vegetables are good low-carb foods, but you need to know which ones to choose that will be both low-carb and high in vitamins. Broccoli, zucchini, eggplant, and cauliflower are nutritious vegetables which contain few carbohydrates. Leafy greens such as spinach, cabbage, arugula, romaine lettuce, and kale are also highly recommended additions to any diet. Mushrooms and bell peppers are low-carb, as are sprouts, onions, and avocados.
Nuts and seeds are rich in phytonutrients and antioxidants, and many are low in carbohydrates. Cashew nuts are high in carbs, but others, such as walnuts, brazil nuts, almonds, and pecans, are fairly low.
Most carbohydrate-counting diets restrict fruit intake, especially if you are using in phase one of a plan like Atkins or the South Beach Diet. Raspberries and strawberries are low-carb fruits, as are figs, passion fruit, peaches, plums, and prunes. Jicama, while not technically a fruit, has a crisp, apple-like flavor, is high in fiber and low in digestible carbs. - Another way to keep your carb count low is to replace high-carb foods with lower-carb, whole wheat foods. If you just can't live without bread and pasta, you can replace the refined, white flour versions with high-fiber, whole wheat versions. Instead of white bread, use whole grain. Instead of regular pasta, you can use whole wheat pasta or spinach pasta.
You can also replace your packaged foods with low-sugar, low-carb alternatives. Many salad dressings have added sugar or use corn syrup. You can instead use your own dressing of lime or olive oil on salads, or be sure to purchase sugar-free dressings.
