Take some of the guess work out of meals and snacks
Let’s start with fruits!
The lowest carb options are numbered
- Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.
- Plum – One medium-sized (65 grams) contains 7 grams of carbs.
- Clementine – One medium-sized (75 grams) contains 8 grams of carbs.
- Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
- Cherries – Half a cup (75 grams or about 12 cherries) contains 8 grams of carbs.
- Blueberries – Half a cup (75 grams) contains 9 grams of carbs.
- Cantaloupe (melon) – One cup (160 grams) contains 11 grams of carbs.
- Peach – One medium-sized (150 grams) contains 13 grams of carbs.
For some context, 1 medium apple is 25g
And 1 medium banana is 27g!!
What about the starches?!?!?!
Not an absolute “no-no” -but, proceed with caution.
In general:
1 slice of whole wheat bread = 12g
1 cup cooked pasta = approx. 45g
1 Baked Potato = 37g
1 cup White rice = 45g
1 cup Brown rice = 45g (same carbs, more nutrients)
1 cup Quinoa = 34g
1 cup oatmeal = 27g
English muffin = 13g-28g
Vegetables ( You almost can’t go wrong!)
1 cup chopped lettuce: 1g
1 cup chopped cucumbers: 4g
1 medium carrot: 6g
1 medium tomato: 5g
1 cup chopped cauliflower: 5g
1 cup chopped kale: 6g
1 cup green beans: 7g
1 cup uncooked spinach (1/2 cup cooked) : 1g
Corn on the cob: 32g (and here is where things are going wrong)
There are plenty of delicious, filling foods to eat while still maintaining a low carbohydrate diet. If you feel stuck and are looking to take the guess work out of meals, try: https://www.eatthismuch.com/ . This website will not only give you meal plans for a low carb diet but will also calculate it based on your caloric needs.
- Dr. Mike
- Brooke Rieth NP