As a dietitian, a low -carb grocery menu is my best advice for anyone looking to reduce carbohydrates. There are some correct reasons for some people retreat. Perhaps you want to manage blood sugar or simply make room for more protein and fiber on your plate (1).
“Whether you aim to replace more of your food with fruits and vegetables or want to cut unnecessary calories by reducing the amount of manufactured carbohydrates, this shopping menu will direct you in the right direction,” says Joanna Greg, a nutritionist registered in myfitnessPal.
Whatever your causes, get a list of low -carb foods can give you a better idea of your options to strike your carbohydrates. But the first step to put the right carbohydrate goal for you is to know the number of carbohydrates you currently eat every day.
Use MyfitnessPal It can help you find it. In the words of Emily Sullivan, RD, “Tracking your food can make you familiar with the amount of your diet that consists of carbohydrates that provide a small or non -dietary value to make changes accordingly (3). “
You may be surprised to see some foods with upper carbohydrates in my list. This is because of Going to lower carbohydrates does not mean that you should completely get rid of carbohydrates.
Remember, There is no standard definition of low carbohydrates. In general, it is less than 130 grams of carbohydrates daily ((1). This number can definitely absorb some of the intense nutrients that can help you stay satisfied and the right track towards achieving your goals (2).
Before we get to the shopping menu, let’s explore what makes some carbohydrates options better than others.
You may also like
Various types of carbohydrates
There is a big difference between the carbohydrates found in whole foods such as fruits, vegetables and whole grains against those in pastry, white bread and sugary coffee drink such as caramel Latte (2and 4).
Full food sources of carbohydrates are packed with fiber, vitamins, minerals, antioxidants and other plant compounds that have health benefits. These types of food also slowly digest and keep your energy levels fixed (2and 4). Even when you cut carbohydrates, you do not want to get rid of these good foods.
One of the ways I like to think about in carbohydrates is that they are like records on fire. Full carbohydrates are not equipped-such as fruits, vegetables and whole grains-similar to slow records. They keep the fire burning at a fixed pace for a long time. On the other hand, refined carbohydrates, such as white bread, pastries, and sugary snacks, resemble wet paper – they burn quickly, then fade (fade (2and 4).
Repeated carbohydrates such a paper can behave on fast blood sugar mutations, followed by a decline. Over time, this can enhance health problems.
When you follow a low -carb diet, it is useful to choose full fiber carbohydrates to meet your carbohydrates goals (2and 4).
About experts
Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
Samantha Castity, MS, RDHe is a recognized diet and nutrition expert at the national level, the personality of the media, the nutrition consultant, and the author. Cassetty is a former feed manager of Good Housebeng and co -author of Sugar Shock.
Although the list of low -carb groceries includes some carbohydrates, it is a kind of options that can help achieve a balance between your diet and make it more sustainable.
With all that has been said, here is a list of low -carb grocery stores:
Vegetables
Non -starchy vegetables are lower in carbohydrates than starchy vegetables (2and 4). However, even if you cut carbohydrates, you may consider providing space for some starchy vegetables. Foods such as sweet potatoes and walnuts have health benefits, and may make your diet more satisfactory and sustainable (1).
| food | Submission | Carbohydrates |
| Zodolis | ¾ cups | 3 grams |
| Cauliflower | ¾ cups | 4 grams |
| Broccoli (raw) | ½ cups | 3 grams |
| Asparagus (cooked) | ½ cups | 2.5 grams |
| Children’s spinach (raw) | 2 cups | 3 grams |
| Children’s islands | 10 islands | 8 grams |
| Red pepper (slices) | ½ cup | 3 grams |
| Sweet potatoes (baked) | 1 mediator | 26 grams |
| Pumpkin (baked) | ½ cups | 11 grams |
| Brussels buds (cooked) | ½ cups | 7 grams |
Fruit
While fruits contain carbohydrates, they also contain nutrients that support fiber and health. It is smart to include fruits in your diet that fits your carbohydrate goals (2and 4).
| food | Submission | Carbohydrates |
| apple | 1 mediator | 30 grams |
| banana | 1 mediator | 27 grams |
| Grape | 30 grapes | 27 grams |
| peach | 1Medium | 14 grams |
| pears | 1 mediator | 27 grams |
| Wild | 1 cup | 22 grams |
| Berries | 1 cup | 15 grams |
| Watermelon (cubes) | 2 cups | 23 grams |
| Cherry | 1 cup | 25 grams |
| orange | 1 mediator | 17 grams |
Meat, dairy and eggs
Most protein sources are very low in carbohydrates, so they are an important part of a low -carb diet (1).
| food | Submission | Carbohydrates |
| Chicken chest, grilled | 4 ounces | 0 grams |
| Boiled egg | 2 eggs | 1 gram |
| Chicken | 1 thigh | 0 grams |
| Salmon, baked or grilled | 4 ounces | 0 grams |
| Canned tuna | 1 can | 0 grams |
| Chepts of low -fat cottage | ½ cup | 3 grams |
| Normal Greek yogurt is not amazing | 1 cup | 9 g |
| Partial mozzarella cheese | 1 ounce | 2 grams |
| Parmesan cheese (grated) | 1 ounce | 4 grams |
| Cheddar | 1 ounce | 1 gram |
Snacks, sauces and secret ingredients
Snacks and spices can range in carbohydrates (4). Here are some ideas that can suit different carbohydrates.
| food | Submission | Carbohydrates |
| Adami (peel) | ½ cup | 8 grams |
| Roasted chickpeas | 1 ounce | 17 grams |
| Tortila chips | 1 ounce | 16 grams |
| Olive | 10 olives | 3 grams |
| Food yeast | 2 tablespoons | 3 grams |
| popcorn | 3 cups | 23 grams |
| Chickpeas | 2 tablespoons | 5 grams |
| Walnut | 1 ounce | 4 grams |
| Wearing a farm | 1 tablespoon | 1 gram |
| Sudanese peanut butter | 2 tablespoons | 5 grams |
| Walnut butter | 2 tablespoons | 7 grams |
| Brown | 1 chip | 15 grams |
| Cards | 1 service | About 20 grams |
How can myfitnessPal help
MyfitnessPal also allows you to track macro – carbohydrates, fats, and proteins – so that you can ensure your diet balance and get the appropriate nutrients. You can monitor vitamins and minerals, which helps you stay aware so that you can avoid any shortcomings (3).
Related questions (common questions)
What is considered a “low carbohydrate”?
There is no specific standard for a low -carb diet, but most experts take it to mean less than 130 grams of carbohydrates daily (1).
How many carbohydrates should I aim to eat in one day if it aims to follow a low carbohydrate diet?
According to the nutritionist registered for fitness, a low -carb diet is usually less than 130 grams per day, depending on your goals and individual needs (1). It is useful to track your entrance using myfitnessPal to find the appropriate amount that suits you (3).
Does healthy carbohydrates decrease?
While cutting carbohydrates significantly may be tempting, It may not be worth it ((6). “Even in the short term, the low -carb diet is inappropriate and safe for everyone. Basbau says (” It is important to discuss positives and negatives with a health care practitioner before starting, “says Basbau (” It is important to discuss positives and negatives with a health care practitioner before starting. “6).
What foods are filled without a lot of carbohydrates?
Non -starchy vegetables such as leafy vegetables, broccoli and asparagus, associated with chicken -free proteins such as chicken, fish or tofu, are great to keep you full while maintaining carbohydrates on the underside (1).
The bottom line
A low -carb diet can be useful if you aim to manage blood sugar, weight loss, or simply create a more balanced diet (1). The list of low -carb zone carbohydrates includes various options, dense nutrients, such as meager proteins, non -starchy vegetables, and fiber -rich snacks that keep you on content and active (1).
However, keep in mind that there are many low -carb foods to enjoy them! These low -carb groceries are not in any way. There is also no single approach that suits everyone to eat low carbohydrates (1). Use myfitnessPal To track your amount and determine the amount of carbohydrates that suit you (3). The application can also help you to determine where your carbohydrates come from, which can help you make options to suit your lifestyle and health goals (3).
Pamphlet After following a low -carb diet? Here’s the dietitian grocery grocery menu First appear on MyfitnessPal Blog.
[og_img]
Source link