The low – carb diets have become popular for reasons ranging from weight loss to diabetes and other diseases.
Although many people have reported that a diet of this type, such as ketogenic diets, is effective, some seem to experience different results.
The truth is that many people do not know what carbohydrates to eliminate or avoid in this type of diet. While many concentrate on obvious foods such as refined sugar or flour, there are others that are less suspect and that many times we continue to consume, but which are also very counterproductive.
7 Banned carbohydrates in ketogenic diets
1.Bread and certain grains
Bread is one of the most popular foods in the whole world. In all countries there are variants of this food, some more healthy than others. Unfortunately, all breads contain carbohydrates, although not all in the same proportions.
Depending on your type of tolerance and metabolism, some types of bread may be more harmful than others. This scale can give you a reference framework in this regard:
- White bread (1 slice): 14 grams of carbohydrates, one of which comes from fiber.
- Whole wheat bread (1 slice): 17 grams of carbohydrates, two of which are fiber.
- Flour tortilla (20 centimeters): 36 grams of carbohydrates, of which 2 are fiber.
- Bread donuts (7 centimeters): 29 grams of carbohydrates, of which 1 comes from fiber.
Also, grains such as rice, oats and other wheat derivatives should be avoided in a diet of this type.
2.Various types of fruits
Fruits are healthy, that nobody doubts. However some fruits are counterproductive in a low carb diet.
Among the fruits with more carbohydrates are the following:
- Banana or banana (medium): 27 grams of carbohydrates, three of which are fiber.
- Raisins (28 grams): 22 grams of carbohydrates, one of which is fiber.
- Mango (1 cup of the pulp): 28 grams of carbohydrates, of which three are fiber.
- Pear (medium): 28 grams of carbohydrates, 6 of which are fiber.
The best thing instead is to opt for fruits low in sugar, such as berries.
3.Vegetables with starch
We tend to be very confident with the vegetables we consume. Its high content of fiber and vitamins generates a security about them that is often exaggerated.
The truth is that vegetables are not only made of fiber and vitamins; some contain high levels of starch that is a counterproductive factor in a low carb diet. Some of them are:
- Corn (one cup): 41 grams of carbohydrates, 5 of which are fiber.
- Potato (medium): 37 grams of carbohydrates, of which 4 are fiber.
- Sweet potato or sweet potato (medium): 24 grams of carbohydrates, of which 4 are fiber.
- Beetroot (1 cup cooked): 16 grams of carbohydrates, 4 of which are fiber.
The pasta is economical and versatile to prepare, but its consumption is not recommended in a diet of this type, even in small quantities.
A cup of ready-made pasta can contain up to 43 grams of carbohydrates, of which only 3 grams come from fiber. Even the most “dietetic” versions of pasta contain similar values, so their consumption should be vetoed in this type of diet.
Although it is not properly a food, beer is one of the most counterproductive products for a low carbohydrate diet.
A regular beer can (350 gr) can contain up to 13 grams of carbohydrates. A “dietetic” version may even contain about 6 grams of carbohydrates, so it is best to avoid it if our goal is to lose weight.
6.Honey or sugar in any presentation
Sugar, under any presentation, can be considered the food with more empty carbohydrates.
Even the “dietary” versions of sugar are high in carbohydrates, as these numbers show, which always start from the size of a spoonful.
- White sugar: 12.6 grams of carbohydrates.
- Maple syrup: 13 grams of carbohydrates.
- Agave nectar: 16 grams of carbohydrates.
- Honey: 17 grams of carbohydrates.
However, it is important to remember that while these numbers focus on the amounts of carbohydrates, they do not represent a general conclusion about whether healthy versions of sugar are good for health in general terms.
The benefits of milk are undeniable: among its nutrients are potassium, calcium and vitamin B. In fact the milk is so complete, that it is not lacking in carbohydrates at all, containing in any presentation about 12 or 13 grams of carbohydrates per 240 grams.
Consumption in small quantities, to accompany coffee or similar uses, is valid in a low carbohydrate diet. However, regular consumption can be very counterproductive if your goal is to lose weight.
Related Wiki Link: https://en.wikipedia.org/wiki/Low-carbohydrate_diet