Low-carb diets have become popular for reasons ranging from weight loss to managing diabetes and other diseases.
While many people have reported that such a diet, 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 these types of diets. While many focus on obvious foods such as refined sugar or flour, there are others that are less suspicious and that we often continue to consume, but are also very counterproductive.
7 banned carbohydrates on ketogenic diets
1. Bread and certain grains
Bread is one of the most popular foods in the world. In all countries there are variants of this food, some healthier 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 can 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.
- Bagels (7 centimeters): 29 grams of carbohydrates, of which 1 comes from fiber.
Also, grains such as rice, oats and other derivatives of wheat should be avoided in a diet of this type.
2. Various types of fruits
Fruits are healthy, no one doubts that. However some fruits are counterproductive on a low carbohydrate diet.
Among the fruits with the most 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.
It’s best instead to opt for low-sugar fruits , like berries.
3. Starchy vegetables
We tend to be very confident with the vegetables we eat. Its high content of fiber and vitamins gives us 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 which is a counterproductive factor in a low carbohydrate 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.
- Beets (1 cup cooked): 16 grams of carbohydrates, 4 of which are fiber.
4. Pasta
Pasta is inexpensive and versatile to prepare, but its consumption is not recommended in a diet of this type, not even in small quantities.
A cup of ready-made pasta can contain up to 43 grams of carbohydrates, of which just 3 come from fiber. Even the most “diet” versions of pasta contain similar values, so its consumption should be banned in this type of diet.
5. Beer
Although it is not properly a food, beer is one of the most counterproductive products for a low carbohydrate diet.
A can of ordinary beer (350 gr), can contain up to 13 grams of carbohydrates. A “diet” version can even contain about 6 grams of carbohydrates, so it should be avoided if our goal is to lose weight.
6. Honey or sugar in any presentation
Sugar, in any form, can be considered the food with the most empty carbohydrates.
Even the “diet” versions of sugar are high in carbohydrates, as these numbers show, which always start at a tablespoon size.
- 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 carbohydrate amounts, they do not represent a general conclusion about whether or not healthy versions of sugar are good for your overall health.
7. Milk
The benefits of milk are undeniable: its nutrients include potassium, calcium and vitamin B. In fact, milk is so complete, that it is not devoid of carbohydrates at all, containing in any presentation about 12 or 13 grams of carbohydrates per 240 grams.
A consumption in small quantities, to accompany coffee or similar uses, is valid in a low carbohydrate diet. However, consuming it regularly can be very counterproductive if your goal is to lose weight.
Reference
- Spritzler, F. 14 Foods to Avoid (or Limit) on a Low-Carb Diet. For Authority Nutrition. [Revised August 2016]
