Low Carb Diet for Glycemic Control (30-60g/day)

Take some of the guess work out of meals and snacks

Let’s start with fruits!

The lowest carb options are numbered

1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.
2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.
3. Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.
4. Plum – One medium-sized (65 grams) contains 7 grams of carbs.
5. Clementine – One medium-sized (75 grams) contains 8 grams of carbs.
6. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.
7. Cherries – Half a cup (75 grams or about 12 cherries) contains 8 grams of carbs.
8. Blueberries – Half a cup (75 grams) contains 9 grams of carbs.
9. Cantaloupe (melon) – One cup (160 grams) contains 11 grams of carbs.
10. 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