Low carb diets are a win for people suffering from conditions like diabetes, polycystic ovarian syndrome (PCOS), and metabolic syndrome; as well as people who are looking to shed a few pounds. Many patients I see already come into my office on a low carb diet. However, I see many people still eating foods that they think are low carb and that really aren’t. A low carb diet typically consists of 20-100 grams of carbs per day.

 Here are my top 5 foods that people should limit on a low carb diet:

 1.     BEANS AND LEGUMES

Beans are nutritious in many ways and have been shown to be beneficial in reducing inflammation and cardiovascular diseases. It’s the fiber amount that is the beneficial part; however, beans also contain a high amount of carbohydrates. It’s ok to eat some but be sure to count them in your daily carb limit.

Here are the carb counts for 1 cup of cooked beans:

·      Kidney beans: 40 grams of carbs, 13 grams of them are fiber

·      Pinto beans: 45 grams of carbs, 15 grams of them are fiber

·      Black beans: 41 grams of carbs, 15 grams of them are fiber

·      Lentils: 40 grams of carbs, 16 grams of them are fiber

·      Peas: 25 grams of carbs, 9 grams of them are fiber

·      Chickpeas: 45 grams of carbs, 12 grams of them are fiber

 2.     HONEY OR SUGAR IN ANY FORM

Most of us know that foods high in sugar like cakes, cookies, etc. are off limits when doing a low carb diet. What many of us don’t realize that honey, maple syrup and other natural forms of sugar contain as much carbs as white sugar so when you are carb counting these aren’t great alternatives for you to start consuming.

 Here are the carb counts of 1 tablespoon of several types of sugar:

·      White sugar: 12.6 grams of carbs

·      Maple syrup: 13 grams of carbs

·      Agave nectar: 16 grams of carbs

·      Honey: 17 grams of carbs

 3.     YOGURT (flavored/sweetened)

For people without dairy sensitivities, yogurt can be a great food to consume for breakfast or snacks because of its high protein amount and beneficial probiotics that are helpful for our immune systems.

 Plain yogurt is fairly low in carbs but most people are consuming fruit flavored yogurt which can contain as many carbs as a dessert, see below:

·      1 cup, nonfat sweetened fruit yogurt: 47 grams of carbs

·      ½ cup plain yogurt plus ½ berries : 10 grams of carbs

 4.     WHOLE GRAIN BREAD

What many people don’t realize is that a piece of whole grain bread have as much carbs in them as a white piece of bread. Whole grain bread may have more nutrients but when it comes to carb counting it’s not any better than your white piece of bread that many of you would probably prefer to eat.

·      1 slice of white bread: 14 grams of carbs, 1 gram of it is fiber

·      1 slice of whole wheat bread: 17 grams of carbs, 2 grams of it are fiber.

·      Flour tortilla (10 inch) 36 grams of carbs, 2 grams of it are fiber

·      Bagel (3 inch): 29 grams of carbs, 1 gram of it is fiber

5.     FRUIT

Fruit can be wonderfully nutritious from a vitamin and mineral point of view. But when it comes to carbs, you may have to limit your intake to keep your daily amount in check.  

 Here are some ideas about how many carbs are in the different types of fruits:

·      1 small apple: 21 grams of carbs

·      1 medium banana: 27 grams of carbs

·      1 oz raisin: 22 grams of carbs

·      2 large dates: 36 grams of carbs

·      1 cup mango: 28 grams of carbs

·      ½ cup blueberries: 11 grams of carbs

It’s all about being educated. In general, eating whole, real foods are much more nutritious than eating processed foods. So, I would much rather see people get their carbs from fruit over white bread. Being aware of where your carbs are coming from is vital in maintaining your low carb diet.

ABOUT THE AUTHOR

Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.