Carbs: What They Are Not And Why It Matters

Carbohydrates are a type of macronutrient found in certain foods and drinks. They are essential food nutrients that the body turns into glucose (blood sugar) to provide energy. Complex carbs in fruits, vegetables and whole-grain foods are less likely to cause a blood sugar spike than simple carbs (sugars). Complex carbs include fibre and starches, while sugars are simple carbs.

However, not all foods contain carbohydrates. Fats and oils, for example, contain no carbs at all. Animal products, including dairy and meats, also have no fibre.

Fats and oils

It is important to note that not all fats and oils are equal in terms of health benefits. Refined seed oils, such as vegetable, soybean, safflower, canola, and corn oil, are highly processed and may have adverse health effects. These oils are derived from seeds with low-fat content and undergo industrial refining to extract their fat. On the other hand, oils from fatty foods like coconuts, avocados, and olives are less processed and considered healthier options.

When choosing a cooking oil, it is recommended to opt for oils made from naturally fatty foods, as they require less processing. Additionally, checking the ingredient list is important to ensure that the product is not cut with a less expensive oil. Avoiding highly processed margarines, plant-based spreads, and vegetable shortenings is also suggested.

Meat and seafood

Meat, including beef, chicken, lamb, and pork, is a good source of protein and is typically free of carbohydrates in its natural form. However, processed meats like bacon and sausages may contain additional ingredients that increase their carbohydrate content, so it is important to check the nutritional information.

Fish and other seafood are also low in carbs and provide several health benefits. They are rich in B12, iodine, and omega-3 fatty acids, which are essential nutrients that many people do not get enough of. Examples of seafood that are low in carbs include shellfish like oysters and mussels, as well as fish like salmon, tilapia, tuna, and catfish.

When consuming meat and seafood, it is important to be cautious of added sugars, additives, and other harmful ingredients, especially in processed meats like hot dogs, sausages, and deli meats. Opting for high-quality, grass-fed, and organic options is generally recommended.

Dairy

The carbohydrate content of dairy products varies depending on the type of product and the processing methods used. Lactose, a naturally occurring sugar in milk, is the main source of carbohydrates in dairy. However, added sugars in some dairy products, such as flavoured yogurts, can also contribute to the overall carb count.

Generally, milk has a higher carb content compared to other dairy products. Cow's milk, regardless of whether it is whole, 2%, 1%, or skim, typically contains around 12-13 grams of carbohydrates per cup. Goat's milk is a slightly lower-carb alternative, with around 11 grams of carbs per cup.

On the other hand, some dairy products are very low in carbohydrates. Butter, for example, has almost no carbohydrates, with less than 0.1 grams of carbs per 100 grams of regular salted or unsalted butter. Ghee, or clarified butter, has zero carbs as it is pure fat with all the milk solids removed.

Cheese is also naturally low in carbs, with the majority of its content consisting of protein and fat. The carb content varies depending on the type of cheese, with hard cheeses like cheddar and Swiss having fewer carbs than soft cheeses. For example, cheddar cheese has 0.4 grams of carbs per ounce, while Brie cheese has less than 1 gram of carb per ounce.

Yogurt can be a bit tricky when it comes to carbs. Regular full-fat yogurt typically has around 9 grams of carbohydrates per cup. Plain, unsweetened Greek yogurt is a better option for those watching their carb intake, with around 5-8 grams of carbs per serving. However, flavoured yogurts should be avoided as they often contain high amounts of added sugars, significantly increasing the carb count.

Cream is another dairy product that is low in carbs, with heavy or whipping cream containing minimal amounts of carbohydrates. Full cream has 0.4 grams of carbs per tablespoon, while heavy cream has 0.4 grams of carbs per tablespoon. However, it is important to note that cream is high in fat and calories, so it should be consumed in moderation.

Incorporating Dairy into a Low-Carb Diet

When following a low-carb or keto diet, it is important to pay close attention to your dairy intake. Understanding the carb counts of different dairy products can help you make informed choices to support your dietary goals.

While some dairy products are high in carbs and may not be suitable for a strict keto diet, others can be enjoyed in moderation. For example, hard and aged cheeses, heavy cream, sour cream, butter, and ghee are all keto-friendly options. Additionally, plain, unsweetened Greek yogurt can be a good source of protein and has a lower carb content than regular yogurt.

It is also important to consider your individual tolerance to dairy. Some people may have a hard time tolerating lactose, leading to gastrointestinal issues such as bloating or diarrhea. If dairy doesn't agree with you, it is best to avoid it or opt for lactose-free alternatives.

Vegetables

While all vegetables contain some carbohydrates, there are many that are considered low-carb. These include leafy greens such as spinach, kale, and lettuce, which are packed with vitamins and minerals. For example, spinach is a great source of vitamins A, K, and C, and kale has plenty of vitamins C and K.

Other low-carb vegetables include broccoli, cauliflower, zucchini, asparagus, and green beans. Broccoli and cauliflower are cruciferous vegetables with cancer-fighting properties, while zucchini is a good source of vitamin C. Asparagus is a spring vegetable with brain health benefits, and green beans are a great source of carotenoids, which are linked to improved brain function.

Some vegetables that are higher in carbs but still offer nutritional value include sweet potatoes, potatoes, peas, and corn. These starchy vegetables are high in fibre and other nutrients, but should be consumed in moderation as part of a balanced diet.

Overall, vegetables are an important part of a healthy diet, and while some are higher in carbs than others, they all offer essential nutrients that can improve overall health and well-being.

Drinks

When it comes to drinks, water is the perfect zero-carb option. Coffee and tea are also carb-free, as long as you skip the sugar. Spirits such as vodka, whiskey, and tequila contain no carbs, but be mindful of mixers, as these can quickly increase the carb count.

Wine is a good low-carb option, with only 2 grams of carbs per glass. Light beer is also relatively low in carbs, usually containing under 6 grams per serving.

If you're looking for something a little more indulgent, a root beer float made with sugar-free syrup, heavy cream, and seltzer water is a tasty low-carb treat.

It's important to note that while diet drinks are carb-free, they may not be the healthiest option due to the use of artificial sweeteners. Fruit juices, energy drinks, and soft drinks are also high in carbs and should be avoided or limited.

• Water: 0 grams
• Coffee: 0 grams (adding milk adds about 1-3 grams)
• Tea: 0 grams (every sugar cube adds 4 grams)
• Wine: 2 grams (5 oz or 14 cl)
• Light beer: usually under 6 grams
• Vodka, whiskey, tequila, gin: 0 grams
• Root beer float (made with sugar-free syrup): 0 grams
• Diet soda: 0 grams
• Fruit juice (orange, apple, cranberry): 25-35 grams
• Energy drink: 26-61 grams
• Soft drink (regular Coke): 39 grams

Frequently asked questions