Controlling Carbohydrates


 

The sections below give approximations for the amount of carbohydrates in a particular food or food category. This is an easy way to control your carbohydrate intake without the stress of counting each bit! Whole, real food choices are best – organic, if possible. Controlling carbohydrates doesn’t mean you can’t enjoy whole grains or fruit, it just means that the amount needs to be monitored. Approximately 70 to 80 grams of carbohydrates a day is typically appropriate for those wanting to control carbohydrates for weight loss and overall health.

 

Bread, Grains, and Starchy Vegetables: 15 grams of carbohydrate per serving

  • slice bread (1 oz) or one small roll
  • ½ cup cooked cereal, pasta, rice, or other cooked grain
  • ½ cup cooked dry beans, lentils, peas, or corn
  • 1 small potato
  • ½ cup sweet potato or yam
  • ¾ cup winter squash

 

Low-Carb Bread Varieties

  • Alvarado Street Bakery California low-carb items (frozen)
  • Food For Life low-carb breads (frozen)
  • Rudi’s Organics low-carb items delivered fresh to most of our stores
  • Todd’s breads & bagels (frozen)

 

Non-starchy Vegetables: 5 grams of carbohydrate per serving

  • 1 cup raw leafy vegetables like spinach, chard, Romaine lettuce, and kale
  • ½ cup fresh or frozen non-starchy vegetables (cooked or chopped raw), like broccoli, Brussels sprouts, cauliflower, sweet red and green bell peppers, chives, eggplant, tomatoes, cucumbers, radishes, cauliflower, sprouts, artichokes, green chilies, celery, parsley, leeks, zucchini, asparagus, broccoli, green beans, snow peas, bok choy, mushrooms, garlic, collard greens, cabbage, seaweed
  • ¾ cup vegetable juice

 

Nuts, Seeds and Nut Butters: 4 to 8 grams carbohydrate per 1 oz. serving

  • Almonds, 6 grams
  • Cashews, 8 grams
  • Coconut, dried 7 grams
  • Brazil nuts, 4 grams
  • Peanuts, 5 grams
  • Peanut butter 2 Tbsp has 7 grams
  • Pecans, 5 grams
  • Sunflower seeds, 5 grams
  • Walnuts, 4 grams
  • Macadamia nuts, 4 grams
  • Edamame (green soybeans), ½ cup boiled 10 grams (most other beans and legumes tend to be high in carbohydrates)

 

Animal-Derived Foods: 0-1 gram per 3.5 oz. serving (baked, stewed, roasted, not breaded and/or fried)

  • Beef and wild game (buffalo, elk, goose, pheasant, quail, deer)
  • Pork
  • Poultry (chicken, turkey)
  • Eggs (cooked any way) - .5 grams whole medium
  • Fish and seafood (sardines, wild salmon, catfish, halibut, anchovies, crab)
  • Liver, 3 grams

 

Beverages

  • Filtered water, herbal tea, organic black coffee (plain will be 0 grams)
  • Coconut milk 1 cup has 6.5 grams

 

Sugary Fruits: 15 g of carbohydrate per serving

  • 1 medium apple, banana, or orange
  • ½ cup chopped, cooked, or canned fruit
  • ½ cup juice (e.g. ½ cup fresh orange juice = 14 grams)
  • ¼  cup dried fruit
  • Avocados, 1 medium, 12 grams

 

Lower-Sugar Fruits: 0.5 - 10 grams per ½ cup serving

  • Blackberries, 9 grams
  • Blueberries, 10 grams
  • Raspberries, 7 grams
  • Strawberries, 5 grams
  • Cranberries, whole 6 grams
  • Cherries, sweet 10 grams
  • Grapefruit, ½ medium pink 10 grams
  • Lemon, raw 1 med 6 grams
  • Olives, 0.5 grams per 1 oz. serving

 

Fats and Oils: This category has only trace amounts of carbohydrates. Extra virgin olive oil, coconut oil, butter, ghee, palm, and oils made from walnut, avocado, sesame, and flaxseed.

 

Milk and yogurt: 12 g of carbohydrate per serving

  • 1 cup milk or yogurt, plain and not sweetened

 

Cheese: 0 - 5 grams per 1 oz. serving

  • Cheddar, 0.5 grams
  • Cottage, 1 gram
  • Feta, 1 gram
  • Mozzarella, 1 gram
  • Parmesan, 1 gram
  • Ricotta, 1 gram

 

Sweeteners

  • Sugar: 1 tsp = 4 grams
  • Sugar-free Sweeteners: stevia, lo han, and xylitol (xylitol has carbohydrates, but none are coming from quick-absorbing sugar)

 

For more detailed information, please see these resources:

Calories and Carbohydrates by Barab Kraus. 2001.

The Nutribase Guide to Protein, Carbohydrates, and Fat. 2001.

Carbohydrate Addict's Carbohydrate Counter. Drs. Rachael & Richard Heller. 2000

Dr. Atkins' New Carbohydrate Gram Counter. Robert Atkins, M.D. 2002 



More about this Article:


Published:

Author:

Publication:

Health Hotline Edition:

05/09/2012 - 3:38pm



Related Topics in our Nutrition & Health Library:




Share this Article with your Friends and Family:


.