What is the hype about carbohydrates?
Carbohydrate Counter Fiber Net Carbs
For those who want to count the carbohydrates in their eating plan, most diets only count net carbs. An example is following a Ketogenic lifestyle, it is helpful to be able to see the amount of fiber in particular foods.
Fiber is not absorbed by the digestive tract and therefore does not have to be included in the carbohydrate count. Example – an amount of food has 10g of carbohydrate in it and 5g of fiber – then only count the intake as 5g of carbs.
That is why this carbohydrate counter is such a help to keep track of your eating plan. If you don’t see the counter below – refresh your page.
How to use the Carbohydrate Counter
- Type in the food item
- Choose the category
- Click GO
- Note there may be several pages of options (bottom left) Also select options of quantities
- Search for another food item click on Change Search (Bottom right)
What are Carbohydrates?
Types of carbohydrates
Sugars, starches and some types of dietary fibre are carbohydrates.
- glucose — in fruit, honey and some vegetables
- fructose — in fruit and honey
- sucrose — from sugar cane
- lactose — in all types of milk including breast milk
- maltose — in malted grains
Starches are also known as complex carbohydrates. Starches can be found in:
Starches are also found in cereal products such:
- breakfast cereals
- burgul (cracked wheat)
(Above – Source -healthdirect.gov.au/carbohydrates)
Foods to eat on a low carb eating plan
- Meat: Any type: Beef, pork, lamb, game, poultry, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. You may want to choose organic or grass-fed meats.
- Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines or herring are great, and might even have health benefits due to high amounts of omega-3 fatty acids.
- Eggs: All kinds: Boiled, fried, scrambled, omelets, etc. You may want to choose organic eggs, if possible.
- Natural fats and high-fat sauces: Using butter and cream for cooking can make your low-carb foods taste better and can make you feel more satisfied. Try a Béarnaise or Hollandaise sauce. If purchased pre-made, check the ingredients for starches and vegetable oils. Better yet, make it yourself. Coconut fat or olive oil are also good options. These are all healthy fats.
- Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, avocado, onions, peppers, tomatoes, lettuce, other kinds of leafy greens etc. These are lowest in net carbs and can be enjoyed at all levels of carb restriction. However, if you are following a keto diet (< 20 grams of carbs per day), you may need to limit your portions for certain types, like bell peppers and Brussels sprouts.
- Dairy products: Feel free to choose full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses, which can help you stay full and satisfied. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
- Nuts: Great for a treat (in moderation) instead of popcorn, candy or chips.
- Berries: Okay in moderation, if you do not need to be super strict with carbs.
This list of low carb foods is from Diet Doctor You will find a wealth of free information on this site.
Have fun with the Carbohydrate Counter
You may enjoy these low carb recipes