A low-carb diet helps in managing diabetes, losing weight, and lowering blood lipid levels. There are many types of these diets, and each type has varying amounts of carb consumption that is allowed. When on this diet, apart from knowing which foods can be included in the diet, you need to be aware of the “do not eat” list to follow it properly. Here’s a list of the foods you need to avoid on a low-carb diet:
1. Sugary foods
Sugary products are one of the top foods to leave out of a low-carb diet. Breakfast cereals, fruit juices, and sports drinks should be avoided when you are on such a diet as they are high in added sugar. Each gram of sugar in any sugary product means the same amount of carbs. For example, a 12-ounce can of Coca-Cola with 39 grams of sugar will contain 39 grams of carbs.
2. Bread, grains, and pasta
As wheat products quickly convert to glucose in the body, they are not suitable for a low-carb diet. Both whole-wheat and white bread contain enormous amounts of carbohydrates. Similarly, rice, all kinds of pasta and grains like oats contain a significant amount of carbs. Carbs in bread amount to 46 grams per pack and those in one cup of long-grained cooked brown rice amount to 52 grams. Pasta, on the other hand, contains 29 grams of carbs in each half-cup serving.
3. Starchy vegetables
Vegetables are said to be a good choice for those on a low-carb diet, but you should ensure that you are eating the right ones to support your diet. Corn and root vegetables like yams, potatoes, and beetroots have high starch content and should be avoided while on this diet. Corn is a high-starch vegetable and contains 16 g of carbs per 100 g. Sweet potatoes contain 15 g of carbs per 100 g, and beetroot, parsnips, celeriac, and other vegetables of the same kind contain 6 to 13 g of carbs per 100 g.
4. Beans and legumes
Legumes like beans and lentils are very healthy foods, but they are also high in carbs. Other legumes like chickpeas and quinoa are also high-carb foods, with quinoa containing 18 g of carbs per 100 g.
5. Salad dressings
Salads are generally a great choice on a low-carb diet. Vegetables, eggs, chicken, and nuts are added to salads to make it delicious as they are all low in carbs. However, low-fat or fat-free salad dressings are actually high in carbohydrates, and many are not aware of this. You get around 10 g of carbs from just two tablespoons of fat-free dressings. It is better to dress your salad in full-fat, creamy dressings while you are on this diet.
Beer is an important thing to avoid on a low-carb diet as a can of beer contains 13 g of carbs on average. It is necessary to avoid beer while you are on this diet, but if you want to have any alcoholic beverages, dry wine is low on carbs.
Milk is full of nutrients like calcium and vitamin B, but it is also high in sugar and carbohydrates. When on a low-carb diet, you can try substitutes like coconut milk or almond milk.