Carbs To Cut: Foods To Avoid For A Healthy Diet

Carbohydrates are a type of food that provides energy for the body. There are many different types of carbohydrates, but all of them serve as sources of energy. Carbohydrates can be found in many different forms, including sugars, starches, and grains.

There are plenty of foods that are high in unhealthy carbs and sugar that we often don't even categorize as high-carb foods. For example, coffee drinks from places like Starbucks or Dunkin' Donuts can be packed with unhealthy amounts of sugar and bad carbs. Similarly, bagels, muffins, and donuts are all examples of refined carbs that can cause a spike in blood sugar and insulin.

Other foods that are high in carbs and should be avoided or limited include white bread, pasta, rice, potatoes, sweets, candy bars, cakes, pies, and other baked goods. These foods are high in added sugar and calories, which can lead to weight gain and increased health risks. Instead, it is recommended to opt for whole grain alternatives and natural sources of sugar, such as fruit.

Sugary drinks

How to Cut Down on Sugary Drinks

• Read nutrition labels and ingredients. Drinks that seem healthy, like bottled smoothies, could be loaded with added sugars. Look for these terms in the ingredients list: sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey.
• Cut back slowly. If you regularly consume sugary drinks, gradually incorporate less sweet versions into your day. For example, mix half sweetened iced tea with half unsweetened iced tea.
• Choose water. Water is the best way to hydrate, and it's sugar-free. You can add slices of your favorite fruits for a boost of flavor or try seltzer or sparkling water if you prefer carbonated drinks.
• Sip a smoothie. When you crave something sweet, skip the soda and whip up a homemade smoothie with fruits and/or vegetables, ice, and fat-free or low-fat milk or yogurt.

Why You Should Cut Down on Sugary Drinks

Research suggests that drinking calories does not satisfy hunger as much as eating the same amount of calories in food. This could lead to consuming more calories than you need. Sugary drinks also provide excessive amounts of fructose, which can be metabolized only by your liver. When you consume too much, your liver becomes overloaded and turns the fructose into fat. This can contribute to non-alcoholic fatty liver disease.

Drinking sugary drinks is also linked to an increased risk of tooth decay, heart disease, metabolic disorders like type 2 diabetes, and weight gain. If you want to lose weight, avoid chronic disease, and live longer, consider limiting your intake of sugary drinks.

White bread and other refined grains

For example, a large slice of whole wheat bread (32 grams) contains 13 grams of carbs and 11 grams of net carbs. In comparison, a smaller slice of white bread (23 grams) has a similar number of carbs (13 grams) but a higher number of net carbs (12.7 grams). This is because whole wheat bread contains fibre, which is not digested and, therefore, not counted as a net carb.

Other refined grains to avoid include:

• Naan bread
• Hamburger rolls
• Hotdog rolls
• Flour tortillas

In general, it is recommended to limit or avoid refined carbohydrates with little to no nutritional content. Instead, opt for whole foods and unprocessed carbohydrates, which provide essential nutrients and health benefits.

Sweets and candy bars

Candy bars, for instance, often contain a combination of sugar, corn syrup, and various forms of processed carbohydrates, such as refined flour and rice. These ingredients contribute to a high carbohydrate count, with some popular candy bars containing over 30 grams of carbs in a single serving. The sugar and corn syrup used in these treats are simple carbohydrates that spike blood glucose levels and offer only a quick burst of energy.

Similarly, sweets, including candies, gummies, and chocolates, are loaded with added sugars and empty calories. They are designed to appeal to our sweet tooth but provide little to no nutritional benefits. Hard candies, for example, are essentially pure sugar, while gummy candies often contain even more carbohydrates due to the presence of corn syrup and modified starches.

Chocolates, especially milk chocolates, are another culprit. They tend to be high in added sugars and can contain substantial amounts of carbohydrates. A typical milk chocolate bar can have over 20 grams of carbs, with a significant portion coming from sugar. Even dark chocolates, which are often touted as a healthier alternative, can contain considerable amounts of carbs, although they generally have less sugar and offer some beneficial antioxidants.

The excessive consumption of these sweets and candy bars can lead to various health issues. Not only do they contribute to weight gain and tooth decay, but they can also cause blood sugar spikes and crashes, affecting energy levels and increasing the risk of developing diabetes. Therefore, it is essential to indulge in these treats sparingly and make them an occasional part of a balanced diet.

To satisfy your sweet tooth in a healthier manner, consider alternative options. Fresh fruits, for example, provide natural sugars along with essential vitamins and minerals. You can also try sweetening plain yogurt with honey or enjoying a handful of dried fruit and nuts. Dark chocolate, in moderation, can also be a better choice, as it often has less added sugar and provides antioxidants. Moderation and mindful choices can help maintain a balanced and nutritious diet while still enjoying the occasional treat.

Fruit juices and smoothies

Fruit Juices

Fruit juices are generally not recommended on a low-carb diet due to their high carbohydrate and sugar content. For example, there are around 42 grams of carbs per 12 ounces of apple juice and 55 grams per 12 ounces of grape juice. In comparison, a medium apple only has about 25 grams of carbs. Fruit juices are also typically low in fibre, which could otherwise help slow down the absorption of sugar into the bloodstream.

However, this does not mean that you need to avoid fruit juices entirely. The key is moderation and being mindful of portion sizes. The recommended maximum daily intake of free (added) sugar is 30 grams for adults. You can also dilute fruit juices with water to reduce your sugar and carb intake.

Additionally, it is important to note that whole fruits are generally a better option than fruit juices, as they provide fibre, vitamins, and minerals, which are beneficial for overall health.

Smoothies

Smoothies can be a convenient and tasty way to consume fruits and vegetables, but they can also be high in carbohydrates and sugar, especially if they contain fruit juices or added sweeteners. However, there are ways to make healthier smoothies.

When making smoothies at home, it is recommended to use whole fruits, including the fibre-rich parts, and to avoid adding extra sugar or sweeteners. You can also add greens, such as spinach, for extra nutrients. For liquids, plain water, milk, or unsweetened plant-based milk are better options than fruit juice. Greek yogurt can also be added for protein.

If you are buying smoothies, be mindful of the ingredients and their quantities. Shop-bought smoothies may contain added sugar or sweeteners, increasing the carb and sugar content.

In conclusion, while fruit juices and smoothies can be high in carbohydrates and sugar, they can still be enjoyed in moderation, especially if made with whole fruits and healthier ingredients.

Chips and crackers

If you're following a low-carb diet, such as keto, it's best to limit your intake of these snacks. However, that doesn't mean you have to give up chips and crackers entirely. Here are some tips and alternatives to consider:

• Check the ingredients: Look for chips and crackers made with alternative low-carb ingredients such as pork rinds, cheese, egg whites, coconut, and seaweed.
• Choose the right cooking oil: Avoid chips fried in common oils like canola, corn, soybean, or sunflower oil. Instead, opt for those cooked in keto-approved oils like coconut oil, olive oil, butter, or animal fats.
• Watch out for additives: Prepackaged chips often contain hidden carbs and sugars. Carefully read the ingredients list to avoid sugar, starchy fillers, and preservatives.
• Make your own: You can make your own low-carb chips and crackers at home. For example, you can bake thin slices of zucchini, kale, cucumber, or radish to make vegetable chips. You can also try making crackers with almond flour and cheese, or even plain keto crackers without cheese.
• Choose healthier alternatives: Instead of regular chips, try kale chips or snap pea crisps. For crackers, opt for whole-wheat options with high fibre content and minimal added sugar.

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