Having a list of low -carbs as a nutritionist is my tip for anyone who wants to reduce carbohydrates. And there are some effective reasons for some people cut. Perhaps you want to manage blood sugar or simply create a space for more protein and fiber on a plate (1).
Joanna GREGG, a registered nutritionist of Myfitnesspal, said, “This shopping list will go in the right direction when you want to replace more food with fruits and vegetables or cut off unnecessary calories by reducing processed refined carbohydrates.
Whatever your reason, if you have a list of low -carbs, you can get a better idea for the option to achieve the carbohydrate goal. But the first step to set the right carbohydrate goal is to know how many carbohydrates are currently eating every day.
use MyfitnessPal It can help you find it. According to Emily Sullivan, the RD says: “If you track food, it consists of carbohydrates with little nutritious or at all, and can be changed accordingly.3). ”
I will be surprised to see some high -carbs in my list. Because of that Adding a sub -ARB does not mean that you must completely discard carbohydrates.
remember, There is no standard definition of low -tan luggage. In general, it is considered a carbohydrate of less than 130 grams a day. (1). And that number can certainly accept some nutritional carbohydrates that can help you to be satisfactory and help you achieve your goals.2).
Before you arrive at the shopping list, let’s look at the cause of some carbohydrates making better choices than other carbohydrates.
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Different kinds of cargo
There is a big difference between carbohydrates found in all foods such as fruits, vegetables, and tongs, and sugar coffee drinks such as freszels, white bread and caramel latte.2,,, 4).
The entire food source of carbohydrates is filled with fiber, vitamins, minerals, antioxidants and health benefits.. This type of food also also digests more slowly and keeps the energy level stably (2,,, 4). Even if you cut carbohydrates, you don’t want to get rid of this food.
One way to think about carbohydrates is that it is like a log on fire. The entire carbohydrate, such as fruits, vegetables and tongs, is the same as a slower log. They have been burning fire for a long time. On the other hand, stylish carbohydrates such as white bread, prezzles and fasting are similar to crumpled paper. They are quickly burned and turned off (2,,, 4).
Stylish carbohydrates can act like a paper in a fire -fast spike of blood sugar. Over time, this can promote health problems.
When you have a low -carb diet, it is helpful to choose the entire carbohydrate rich in fiber to meet the carbohydrate goals (2,,, 4).
About experts
Catherine Barbaum, MS, RD MyfitnessPal’s food data curator. She received a master’s degree in Nutrition Communication from Tufts University’s Friedman School of Nutrition Science & Policy, and she finished her meal at UVA HEALTH and also worked as a nutritious counselor for cardiac patients.
Samantha Cassetty, MS, RDFood and nutrition experts recognized nationwide, media personality, nutrition consultants and authors. Cassetty is a former nutrition director of Good Housekeeping and a co -author of the book of SUGAR SHOCK.
The list of low -carbs contains some carbohydrates, but it is an option to maintain the balance of the diet and make it more sustainable.
All that says, the list of low -carbs is as follows.
vegetable
Non -exclusive vegetables are lower carbohydrates than starch vegetables (2,,, 4). But even if you cut carbohydrates, you can consider creating a space where you can choose Starchy vegetables. Foods such as sweet potatoes and butternut squash have health benefits and can make these diets more satisfactory and sustainable (1).
| food | Serving size | carbohydrate |
| Weekly | ¾ cup | 3 grams |
| Collie Flower Rice | ¾ cup | 4 grams of 4 grams |
| Broccoli (raw) | ½ cup | 3 grams |
| Asparagus (cooking) | ½ cup | 2.5 grams |
| Baby spinach (raw) | 2 cups | 3 grams |
| Baby carrot | 10 carrots | 8 grams of 8 grams |
| Red bell pepper (slice) | ½ cup | 3 grams |
| Sweet potato (baked) | 1 medium | 26 grams |
| Butternut squash (baked) | ½ cup | 11 grams |
| Brussels bean sprouts (cooking) | ½ cup | 7 grams |
fruit
The fruit contains carbohydrates, but also includes fiber and health support. It is wise to include fruits in the diet that meets carbohydrate goals.2,,, 4).
| food | Serving size | carbohydrate |
| apologize | 1 medium | 30 grams |
| banana | 1 medium | 27 grams |
| grape | 30 grapes | 27 grams |
| peach | 1MEDIUM | 14 grams |
| ship | 1 medium | 27 grams |
| Blueberry | 1 cup | 22 grams |
| Raspberry | 1 cup | 15 grams |
| Watermelon (sliced cut) | 2 cups | 23 grams |
| cherry | 1 cup | 25 grams |
| Orange | 1 medium | 17 grams |
Meat, dairy products and eggs
Most protein sources are an important part of the low -carb diet because the carbohydrates are very low (1).
| food | Serving size | carbohydrate |
| Chicken breast, fire | 4 ounces | 0 grams |
| Boiled egg | 2 eggs | 1 gram |
| Chicken thigh | 1 thigh | 0 grams |
| Salmon, baked or grilled | 4 ounces | 0 grams |
| Canned tuna | 1 can | 0 grams |
| Low fat cottage cheese | ½ cup | 3 grams |
| Greek yogurt | 1 cup | 9 grams of 9 grams |
| Partskmozzarella cheese | 1 ounce | 2 grams |
| Pamasan cheese (grated) | 1 ounce | 4 grams of 4 grams |
| Cheddar cheese | 1 ounce | 1 gram |
Snacks, sources, secret ingredients
Snacks and seasonings vary in carbohydrate counts (4). Here are some ideas that can enter the range of carbohydrates.
| food | Serving size | carbohydrate |
| Edame (shell) | ½ cup | 8 grams of 8 grams |
| Grilled chick | 1 ounce | 17 grams |
| Corn chip | 1 ounce | 16 grams |
| olive | 10 olive | 3 grams |
| Nutrition | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23 grams |
| Hu musas | 2 tablespoons | 5 grams |
| walnut | 1 ounce | 4 grams of 4 grams |
| Ranch dressing | 1 tablespoon | 1 gram |
| Powdered peanut butter | 2 tablespoons | 5 grams |
| Nut butter | 2 tablespoons | 7 grams |
| Tongsmill | 1 piece | 15 grams |
| Seed cracker | 1 serving | About 20 grams |
How myfitnesspal can help
Myfitnesspal can track Maco (carbohydrate, fat and protein), so that this diet is balanced and the right nutrients can be obtained. You can also monitor vitamins and minerals to avoid defects by maintaining recognition (3).
Frequently asked questions (FAQ)
What is considered “low -carb”?
There is no set standard for low -carb diet, but most experts mean less than 130 grams of carbohydrates per day (1).
If you are aiming for a low -carb diet, how many carbohydrates should you eat a day?
According to the registered nutritionist Katherine Basbaum of My Fitness PAL, low -carb diet generally is less than 130 grams a day, depending on the goal and individual demands (1). It is helpful to track your intake using myfitnesspal to find the right amount for you (3).
Is it healthy to go to low -carbs?
It may be tempting to cut carbohydrates greatly, but it may not be worth it (6). “Even in the short term, low -carb diet is appropriate and not safe for everyone. It is important to discuss the advantages and disadvantages with health care experts before starting. ”6).
What foods are not many carbohydrates?
Non -exclusive vegetables such as chicken, broccoli and asparagus are paired with dry proteins such as chicken, fish or tofu, which are suitable for maintaining carbohydrate intake at the bottom (1).
conclusion
Low -carb diets can be helpful if you are aiming for blood sugar management, aiming to lose weight, or simply making a balanced diet.1). The list of low -cargo groceries includes a variety of nutrient density options, such as lean proteins, non -exclusive vegetables and fiber snacks that maintain vitality.1).
But keep in mind that there are more low -carbs you can enjoy! This low -cargo groceries list is never thorough. There is no one size approach to low -carb meals (1). Use myfitnesspal Track your intake and determine the amount of carbohydrates that are suitable for you.3). The app also helps to identify where carbohydrates come from, so you can make a choice for lifestyle and health goals.3).
Posts after low -carb diet? MyfitnessPal blog is the first to have a grocery store for nutritionists.
