FOODS RICH IN CARBOHYDRATES

1. Potatoes:

Potatoes also contain good amounts of carbohydrates in the form of starch. 1 cup serving of
boiled potatoes contains 31 grams of carbohydrates and a cup of mashed potatoes include 36
grams of carbs. Hash browns have the highest amount of carbohydrates with 35% while french
fries contain 27% of carbs. Potatoes are also rich in potassium. One medium sized potato has
just 110 calories and is completely free of sodium, cholesterol and fat which make them a
downright undeniable for any diet. They also contain Vitamin C, Vitamin B6, fibers and iron.

2. Whole grains:

Whole grains are an excellent source of complex carbohydrates and dietary fiber. Almost every
grain contains high levels of complex carbs and each whole grain contains bran and
endosperm which provide different nutrients and other components that contribute to the
health. Some grains that contain carbohydrates include rice, corn, wheat, barley, oats and
buckwheat. Brown rice contains 38 mg of carbohydrates per serving. Not only does brown rice
provide our body with energy boosting carbohydrates but it also contains a good amount of
fiber which aids digestion. Whole grains have similar amounts and sometimes more disease
fighting chemicals than many typical fruits and vegetables. Whole grain improves digestive
heath and help with weight management.

3. Citrus fruits:

It is well known that citrus products are a good source of vitamins, minerals and dietary fibers
which contribute to healthy growth, development and nutritional well being of the body. The
main energy yielding nutrient in citrus fruitsis carbohydrates. Citrus contains simple
carbohydrates, fructose, glucose and sucrose as well as citric acid which provide us with
energy. A medium sized grapefruit contains 18.5 carbs and 2.7 grams of fiber. 151 grams of
oranges contain 14 g of carbohydrates.

4. Berries:

Sweet and juicy berries are rich in pro-anthocyanin natural pigments and antioxidants. Berries
like strawberries, blueberries and blackberries also contain a significant amount of carbs. Both
blackberries and strawberries contain 14 grams of carbs while blueberries have a higher count
of carbohydrates of 21 grams for 1 cup. These berries also help to get rid of harmful oxygen
from the body and protect the body against cancer and other infections.

5. Watermelon:

Besides tasting great and being low in calories because of its high water content, water melon
is an excellent source of vitamin C, which is a major antioxidant and beta carotene thus
providing a fair amount of Vitamin A which prevents cataract and improves eye sight. cup of
diceswatermelons contain 5.5 grams of carbohydrates and has an average glycemic index of
72.

6. Apple:

Delicious and crunchy apples are one of the most popular fruits and a favourite of health
conscious, fitness lovers. They also contain a healthy amount of carbohydrates. One apple
contains 23 grams of carbohydrates. You can also drink apple juice if you are not much fond of
apples. One 8 oz. of apple juice contains 30 grams of carbohydrates. It also contains
phytonutrients and antioxidants that are indispensible for optimal health.

7. Sweet potato:

Sweet potatoes provide us with ample carbohydrates to give us energy. An eight ounce of
sweet potato contains 240 calories and 55 grams of carbohydrates.Sweet potatois low in
sodium, and very low in saturated fat and cholesterol. It is a good source of Dietary fiber,
Vitamin B 5, Potassium, Vitamin A, vitamin C and manganese.

8. Nuts and legumes:

Legumes rank next in importance to cereals as good food sources. They contain more proteins
than any other vegetable and thus are akin to animal meat in food value. Just like grains, nuts
and legumes are also rich in complex carbohydrates. Apart from carbohydrates, they also
contain proteins, omega 3 fatty acids and a range of vitamins and minerals. They are also high
in fiber which aids in digestion and helps in maintaining healthy weight. Nuts and legumes
which contain a good amount of proteins are lentils, chick peas, split peas, soybeans, kidney
beans and pinto beans.
9. Cereals:

Cereals are a healthy way to start a day but measure the amount and be aware of the carb
content. Most of the ready to eat cereals contain a good amount of sugar even though they
claim to be whole grain. These cereals contain 98% of carbohydrates in contrast to homemade
cereals like oats or rye which contain 13-15% of carbohydrates. Other nutrient in cereals
includes fiber, protein, zinc, iron and B vitamins. Oats are the healthiest option in breakfast to
start the day.

10. Dry fruits:

Dried fruits like kiwis, prunes and dates contain a good amount of carbohydrates along with
other important fibers and vitamins so these can be used in moderation to satisfy your sweet
tooth. Dehydrated foods like apples, prunes, bananas are 88% carbohydrates while dried
peaches, apricots and raisin contain around 75% if carbohydrates. 1/4 cup of raisins provides
45g grams of carbohydrates. When adding carbohydrates to your diet, consider using dry fruits
in salad, and baked desserts.

11. Bananas:

Bananas are high in fiber and potassium and one banana contains 24g carbs. Bananas also
contain the highest amount of sugar than any other fruit. They are also rich in vitamin B6,
vitamin C and fiber. Include at least one banana in your daily breakfast or you can add it to
your cereals, fruit salads, yogurts and milk shakes.

12. Bread:

Bread supplies a significant portion of nutrients that are required for the growth and
maintenance of health and wellbeing of the body. It is a good source of vitamins, minerals,
fiber and carbohydrates and is quite low in cholesterol and fat. A slice of whole grain bread
contains around 20 grams of carbohydrates. White bread contains even higher amount of
carbohydrates. Try to limit your bread intake or opt for brown bread instead of white bread.
Breads are also rich in fiber that keeps you full for a longer period of time and will control
hunger.

13. Pasta:

White pasta and semolina pasta are high in carbs and glycemic acid. Try to use quinoa pasta
or wheat pasta instead and use some healthy vegetables as toppings. Three cups of spaghetti
pasta provides our body with 97g of carbohydrates. Whole wheat pasta is also enriched with
Vitamin B and iron which adds up to its nutritional value.

14. Green Vegetables:

Several green vegetables are also rich in carbs and they also contain important minerals and
vitamins. While you should minimize the consumption of simple carbohydrates, the low levels
found in green vegetables are not harmful because of their high content of nutrients. Peas,
acorn squash and asparagus can contain upto 30 grams of carbohydrates. Other vegetables
include beans, okra, cucumbers, zucchini and spinach.

OTHER FOODS RICH IN CARBOHYDRATES

1: Sugars, Syrups & Sweeteners (Granulated Sugar)

Carbohydrate 100g Per teaspoon (4g) Percent Carbohydrate

100g 4g 100%
Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per
teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown
Sugar (2.9g), and Maple Syrup (2.7g).

2: Candies (Jelly Gumdrops)

Carbohydrate 100g Per 10 candies (36g) Percent Carbohydrate

98.9g 35.6g 99%

Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat (129g),
Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g),
Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g),
Sugarless Chewing Gum (19g), and Skittles (10g).

3: Dried Fruit (Dried Apples)

Carbohydrate 100g Per cup (60g) Percent Carbohydrate

93.5g 56.1g 94%

Other Dried Fruit High in Carbohydrate (Grams per cup):Dried Cherries (128.8g), Dried
Blueberries, sweetened (128g), Prunes (117.6g), Raisins (115.3g), Dates (110.3g), Cranberries
(98.7g), Dried Apricots (98.6), Dried Peaches (96.5g), Figs (95.2g), and Dried Bananas
(88.3g).
4: Cereals (Frosted Rice Crispies)

Carbohydrate 100g In a 3/4 cup (30g) Percent Carbohydrate

91.3g 27.4g 91%

Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)): Crispy Rice
(28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar
Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops &
Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity
Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and
Fruit & Nut Muesli (23.3g).

5: Snacks (Fat-Free Potato Chips)

Carbohydrate 100g Per ounce (28g) Percent Carbohydrate

83.8g 23.5g 84%

Other Snacks High in Carbohydrate (Grams per 2 cakes/crackers): Rye Wafers (17.6g),
Rye Crispbreads (16.4g), Corn Cakes (15g), Brown Rice Cakes (14.7g), Multigrain Rice Cakes
& Buckwheat Rice Cakes (14.4g), Fat-Free Saltines (8.2g). Grams per ounce: Pretzels
(22.8g), Unsalted & Low-Fat Tortilla Chips (22.4g), Popcorn (21.8g).

6: Cookies & Cakes (Fortune Cookes)

Carbohydrate 100g Per cookie (8g) Percent Carbohydrate

84g 6.7g 84%

Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fudge Cake Cookies
(21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g),
Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla
Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice):
Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g),
and Fat-Free Devil’s Food Cake (11.9g).

7: Flour (Rice Flour)

Carbohydrate 100g Per cup (158g) Percent Carbohydrate

80.1g 126.6g 80%

Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), Barley
Malt Flour (126.8g), Brown Rice Flour (120.8g), Barley Flour (110.3g), Wheat Flour (95.4g),
Yellow Corn Flour (89.9g), Dark Rye (87.8g), Millet Flour (86.9g), Whole-Grain Wheat Flour
(86.4g), Buckwheat Flour (84.7g), Light Rye (78.2g), Medium Rye (76.9g), Oat Flour (68.3g),
and Chickpea Flour (53.2g).

8: Jams & Preserves

Carbohydrate 100g Per tablespoon (20g) Percent Carbohydrate

68.9g 13.8g 69%

Other Jams & Preserves High in Carbohydrate (Grams per tablespoon):Marmalade
(13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g).
9: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)

Carbohydrate 100g Per bagel (99g) Percent Carbohydrate

59.3g 58.7g 59%

Other Breads, Toast, Bagels & Pizzas High in Carbohydrate (Grams per
slice/piece): Deep Dish Cheese Pizza (39.5g), Pan-Dulce (35.5g), Whole-Wheat Pita (35.2g),
Pita Bread (33.4g), Thin-Crust Cheese Pizza (27g), Whole-Wheat English Muffin, toasted
(26.9g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), White Bread,
toasted (14.7g), Wheat Bread (14.3g), Wheat Germ Bread (13.5g), Whole-Wheat Bread,
toasted (12.8g).

10: Potatoes (Hash Browns)

Carbohydrate 100g Per cup (156g) Percent Carbohydrate

35.1g 54.8g 35%

Other Potato Products High in Carbohydrate (Grams per serving): Whole Baked Potato
(36.6g), One 3.5oz (100g) piece of Candied Sweet Potato (33.7g), 10 French Fries (21.2g), 1
Medium Potato Pancake (10.3g).

FOODS LOW IN CARBOHYDRATES

Under each food, I have listed the carb content for a standard serving, as well as the number
of carbs in a 100 gram portion.

However, keep in mind that some of these foods are high in fiber, so sometimes the digestible
(“net”) carb content is even lower.

1. Eggs (Almost Zero)

Eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with all sorts of nutrients, including important brain nutrients and compounds
that can improve eye health.

Carbs: almost zero.

Meats

All types of meat are close to zero carb. One exception is organ meats like liver, which is about
5% carbs.

2. Beef (Zero)

Beef is highly satiating and loaded with important nutrients like iron and B12. There are dozens
of different types of beef, from ribeye steak to ground beef to hamburger.

Carbs: zero.

3. Lamb (Zero)

Like beef, lamb meat contains numerous beneficial nutrients, including iron and B12. Lamb is
often grass-fed, and tends to be high in a beneficial fatty acid called conjugated linoleic acid,
or CLA.

Carbs: zero.

4. Chicken (Zero)

Chicken is among the world’s most popular meats. It is high in many beneficial nutrients, and
an excellent source of protein.

If you’re on a low-carb diet, then it may be a better choice to go for the fattier cuts, like the
wings and thighs.

Carbs: zero.

5. Pork, Including Bacon (Usually Zero)

Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.

Bacon is a processed meat, so it definitely isn’t a “health food.” However, it is generally

acceptable to eat moderate amounts of bacon on a low-carb diet.

Just try to buy your bacon locally, without artificial ingredients, and make sure not to burn your
 bacon when cooking it.

Carbs: zero. But read the label and avoid bacon that is cured with sugar.

6. Jerky (Usually Zero)

Jerky is meat that has been cut into strips and dried. As long as it doesn’t contain added sugar
or artificial ingredients, then jerky can be a perfect low-carb snack food.

However, keep in mind that a lot of the jerky available at the store is highly processed and
unhealthy. Your best bet is to make your own.

Carbs: Depends on the type. If it’s just meat and seasoning then it should be close to zero.

Other Low-Carb Meats

 Turkey

 Veal
 Venison
 Bison

Fish and Seafood

Fish and other seafoods tend to be incredibly nutritious and healthy.

They are particularly high in B12, iodine and omega-3 fatty acids, nutrients which many people
don’t get enough of.

Like meat, pretty much all fish and seafood contains next to no carbohydrate.

7. Salmon (Zero)

Salmon is among the most popular types of fish among health conscious individuals, for a
good reason.

It is a type of fatty fish, meaning that it contains significant amounts of heart-healthy fats, in this
case omega-3 fatty acids.
 Salmon is also loaded with B12, iodine, and contains a decent amount of vitamin D3.

Carbs: zero.

8. Trout (Zero)

Like salmon, trout is a type of fatty fish that is loaded with omega-3 fatty acids and other
important nutrients.

Carbs: zero.

9. Sardines (Zero)

Sardines are oily fish that are generally eaten almost whole, with bones and everything.

Sardines are among the most nutrient-dense foods on the planet, and contain almost every
single nutrient that the human body needs.

Carbs: zero.

10. Shellfish (4-5% Carbs)

It is a shame that shellfish rarely makes it to people’s daily menus. However, they are among
the world’s most nutritious foods, ranking close to organ meats when it comes to nutrient
density.

Shellfish tends to contain small amounts of carbohydrates.

Carbs: 4-5 grams of carbs per 100 grams of shellfish.

Other Low-Carb Fish and Seafood

 Shrimp

 Haddock
 Lobster
 Herring
 Tuna
 Cod
 Catfish
 Halibut

Vegetables

Most vegetables are low in carbs. Leafy greens and cruciferous vegetables are particularly low,
with the majority of the carbs in them consisting of fiber.

On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.

11. Broccoli (7%)

Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It is high in
vitamin C, vitamin K and fiber, and also contains potent cancer-fighting plant compounds.

Carbs: 6 grams per cup, or 7 grams per 100 grams.

12. Tomatoes (4%)

Tomatoes are technically fruits/berries, but are usually eaten as vegetables. They are high in
vitamin C and potassium.

Carbs: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Onions (9%)

Onions are among the tastiest plants on earth, and add powerful flavor to recipes. They are
high in fiber, antioxidants and various anti-inflammatory compounds.

Carbs: 11 grams per cup, or 9 grams per 100 grams

14. Brussels Sprouts (7%)

Brussels sprouts are highly nutritious vegetables, related to broccoli and kale. They are very
high in vitamin C and vitamin K, and contain numerous beneficial plant compounds.
Carbs: 6 grams per half cup, or 7 grams per 100 grams.

15. Cauliflower (5%)

Cauliflower is a tasty and versatile vegetable that can be used to make all sorts of interesting
things in the kitchen. It is high in vitamin C, vitamin K and folate.

Carbs: 5 grams per cup, and 5 grams per 100 grams.

16. Kale (10%)

Kale is a very popular vegetable among health-conscious individuals. It is loaded with fiber,
vitamin C, vitamin K and carotene antioxidants. Kale has numerous health benefits.

Carbs: 7 grams per cup, or 10 grams per 100 grams.

17. Eggplant (6%)

Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting
uses, and is very high in fiber.

Carbs: 5 grams per cup, or 6 grams per 100 grams.

18. Cucumber (4%)

Cucumber is a popular vegetable with a mild flavor. It consists mostly of water, with a small
amount of vitamin K.

Carbs: 2 grams per half cup, or 4 grams per 100 grams.

19. Bell Peppers (6%)

Bell peppers are popular fruits/vegetables with a distinct and satisfying flavor. They are very
high in fiber, vitamin C and carotene antioxidants.

Carbs: 9 grams per cup, or 6 grams per 100 grams.

 20. Asparagus (2%)

Asparagus is a highly delicious spring vegetable. It is very high in fiber, vitamin C, folate,
vitamin K and carotene antioxidants. It is also very high in protein compared to most
vegetables.

Carbs: 3 grams per cup, or 2 grams per 100 grams.

21. Green Beans (7%)

Green beans are technically legumes, but they are usually consumed in a similar manner as
vegetables.

Calorie for calorie, they are extremely high in many nutrients, including fiber, protein, vitamin C,
vitamin K, magnesium and potassium.

Carbs: 8 grams per cup, or 7 grams per 100 grams.

22. Mushrooms (3%)

Mushrooms technically aren’t plants, but edible mushrooms are often categorized as
vegetables. They contain decent amounts of potassium, and are high in some B-vitamins.

Carbs: 3 grams per cup, and 3 grams per 100 grams (white mushrooms).

Other Low-Carb Vegetables

 Celery

 Spinach
 Zucchini
 Swiss chard
 Cabbage

With the exception of starchy root vegetables, pretty much all vegetables are low in carbs. You
can eat a lot of vegetables without going over your carb limit.
Fruits and Berries

Even though fruits are generally perceived as being healthy, they are highly
controversial among low-carbers.

That’s because most fruits tend to be high in carbs compared to vegetables.

Depending on how many carbs you are aiming for, you may want to restrict your fruit intake to
1-2 pieces per day.

However, this does not apply to fatty fruits like avocados or olives. Low-sugar berries, such as
strawberries, are also excellent.

23. Avocado (8.5%)

The avocado is a unique type of fruit. Instead of being high in carbs, it is loaded withhealthy
fats.

Avocados are also extremely high in fiber and potassium, and contain decent amounts of all
sorts of other nutrients.

Carbs: 13 grams per cup, or 8.5 grams per 100 grams.

Keep in mind that the majority (about 78%) of the carbs in avocado are fiber, so it contains
almost no digestible (“net”) carbs.

24. Olives (6%)

The olive is another delicious high-fat fruit. It is very high in iron and copper, and contains a
decent amount of vitamin E.

Carbs: 2 grams per ounce, or 6 grams per 100 grams.

25. Strawberries (8%)

Strawberries are among the lowest carb and most nutrient-dense fruits you can eat. They are
very high in vitamin C, manganese and various antioxidants.

Carbs: 11 grams per cup, or 8 grams per 100 grams.

 26. Grapefruit (11%)

Grapefruits are citrus fruits that are related to oranges. They are very high in vitamin C and
carotene antioxidants.

Carbs: 13 grams in a half grapefruit, or 11 grams per 100 grams.

27. Apricots (11%)

The apricot is an incredibly delicious fruit. Each apricot contains little carbohydrate, but plenty
of vitamin C and potassium.

Carbs: 8 grams in 2 apricots, or 11 grams per 100 grams.

Other Low-Carb Fruits

 Lemons

 Kiwi
 Oranges
 Mulberries
 Raspberries

Nuts and Seeds

Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in
fat, fiber, protein and various micronutrients.

Nuts are often eaten as snacks, but seeds are rather used for adding crunch to salads or
recipes.

Nut flours and seed flours (such as almond flour, coconut flour and flax seed meal) are also
often used to make low-carb breads and other baked foods.

28. Almonds (22%)

Almonds are incredibly tasty and crunchy. They are loaded with fiber, vitamin E and are among
the world’s best sources of magnesium, a mineral that most people don’t get enough of.
 Additionally, almonds are incredibly filling, and have been shown to promote weight loss in
some studies.

Carbs: 6 grams per ounce, or 22 grams per 100 grams.

29. Walnuts (14%)

The walnut is another delicious type of nut. It is particularly high in the omega-3 fatty acid ALA,
and also contains various other nutrients.

Carbs: 4 grams per ounce, or 14 grams per 100 grams.

30. Peanuts (16%)

Peanuts are technically legumes, but tend to be prepared and consumed like nuts. They are
very high in fiber, magnesium, vitamin E and various important vitamins and minerals.

Carbs: 5 grams per ounce, or 16 grams per 100 grams.

31. Chia Seeds (44%)

Chia seeds are currently among the world’s most popular health foods. They are loaded with
many important nutrients, and can be used in all sorts of low-carb friendly recipes.

Chia seeds are extremely high in fiber, and may be the richest source of dietary fiber on the
planet.

Carbs: 12 grams per ounce, or 44 grams per 100 grams.

However, keep in mind that about 86% of the carbs in chia seeds are fiber, so in reality they
contain very few digestible (“net”) carbs.

Other Low-Carb Nuts and Seeds

 Hazelnuts
 Macadamia nuts
 Cashews
 Coconuts
 Pistachios
 Flax seeds
 Pumpkin seeds
 Sunflower seeds

Dairy

If you tolerate dairy, then full-fat dairy products are excellent low-carbohydrate foods. Just
make sure to read the label and avoid anything with added sugar.

32. Cheese (1.3%)

Cheese is among the tastiest low-carbohydrate foods, and can be eaten both raw and in all
sorts of delicious recipes. It goes particularly well with meat, such as on top of a burger
(without the bun, of course).

Cheese is also highly nutritious. A single thick slice of cheese contains a similar amount of
nutrients as an entire glass of milk.

Carbs: 0.4 grams per slice, or 1.3 grams per 100 grams (cheddar).

33. Heavy Cream (3%)

Heavy cream contains very little carbohydrate and protein, but is high in dairy fat. Some low-
carbers put it in their coffee, or use it in recipes. A bowl of berries with some whipped cream
can be a delicious low-carb dessert.

Carbs: 1 gram per ounce, or 3 grams per 100 grams

34. Full-fat Yogurt (5%)

Full-fat yogurt is exceptionally healthy. It contains many of the same nutrients as whole milk,
but yogurt with live cultures is also loaded with beneficial probiotic bacteria.
Carbs: 11 grams per 8 ounce container, or 5 grams per 100 grams.

35. Greek Yogurt (4%)

Greek yogurt, also called strained yogurt, is very thick compared to regular yogurt. It is very
high in many beneficial nutrients, especially protein.

Carbs: 6 grams per container, or 4 grams per 100 grams.

Fats and Oils

There are many healthy fats and oils that are acceptable on a low-carb, real food-based diet.

Just make sure to avoid refined vegetable oils like soybean oil, corn oil and others, because
these are very unhealthy when consumed in excess.

36. Butter (Zero)

Once demonized for the high saturated fat content, butter has been making a comeback as a
delicious health food. Choose grass-fed butter if you can, it is higher in several important
nutrients.

Carbs: zero.

37. Extra Virgin Olive Oil (Zero)

Extra virgin olive oil is the healthiest fat on the planet. It is a staple ingredient on the heart-
healthy Mediterranean diet.

It is loaded with powerful antioxidants and anti-inflammatory compounds, and has impressive
benefits for cardiovascular health.

Carbs: zero.

38. Coconut Oil (Zero)

Coconut oil is a very healthy fat, loaded with medium-chain fatty acids that have powerful
 beneficial effects on metabolism. They have been shown to reduce appetite, boost fat burning
and help people lose belly fat.

Carbs: zero.

Other Low-Carb Friendly Fats

 Avocado oil

 Lard
 Tallow

Beverages

Most sugar-free beverages are perfectly acceptable when eating low-carb.

Keep in mind that fruit juices are very high in sugar and carbs, and should definitely be
avoided.

39. Water

Water should be your go-to beverage, no matter what the rest of your diet consists of.

Carbs: zero.

40. Coffee

Despite having been demonized in the past, coffee is actually very healthy.

It is the biggest source of antioxidants in the diet, and coffee drinkers have been shown to live
longer and have a lower risk of several serious diseases including type 2 - diabetes,
Parkinson’s disease, and Alzheimer’s.

Just make sure not to add anything unhealthy to your coffee. Black is best, but some full-fat
milk or heavy cream is fine as well.
Carbs: zero.

41. Tea

Tea, especially green tea, has been studied quite thoroughly and shown to have all sorts of
impressive health benefits. It may also boost fat burning slightly.

Carbs: zero.

42. Club Soda / Carbonated Water

Club soda is pretty much just water with added carbon dioxide. It is perfectly acceptable as
long as there is no sugar in it. Read the label to make sure.

Carbs: zero.

43. Dark Chocolate

This may surprise some people, but quality dark chocolate is actually the perfect low-carb
treat.

Just make sure to choose real dark chocolate with a 70-85% cocoa content (or higher), then it
won’t contain much sugar.

Dark chocolate has numerous benefits, such as improved brain function and reduced blood
pressure. Studies also show that dark chocolate eaters have a much lower risk of heart
disease.

Carbs: 13 grams per 1-ounce piece, or 46 grams per 100 grams. This depends on the type, so
make sure to read the label.

Keep in mind that about 25% of the carbs in dark chocolate are fiber, so the total digestible
carb content is lower.

44. Herbs, Spices and Condiments

There is an endless variety of delicious herbs, spices and condiments that you can eat. Most of
them are very low in carbs, but pack a powerful nutritional punch and help add flavor to meals.
Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.

DISEASES ASSOCIATED WITH EXCESS AND DEFICIENTCARBOHYDRATE

Obesity

The frequency of obesity has increased dramatically in many developed and developing
countries. This is of profound public health importance because of the clearly defined negative
effect of obesity, especially when centrally distributed, in relation to diabetes, coronary heart
disease and other chronic diseases of lifestyle. Genetic and environmental factors play a role
in determining the propensity for obesity in populations and individuals. Lack of physical
activity is believed to contribute to the increasing rates of obesity observed in many countries
and may be a factor in whether an individual who is at risk will become overweight or obese.

High carbohydrate foods promote satiety in the short term. As fat is stored more efficiently than
excess carbohydrate, use of high carbohydrate foods is likely to reduce the risk of obesity in
the long term. Much controversy surrounds the extent to which sugars and starch promote
obesity. There is no direct evidence to implicate either of these groups of carbohydrates in the
etiology of obesity, based on data derived from studies in affluent societies. Nevertheless, it is
important to reiterate that excess energy in any form will promote body fat accumulation and
that excess consumption of low fat foods, while not as obesity-producing as excess
consumption of high fat products, will lead to obesity if energy expenditure is not increased.
While high carbohydrate diets may help reduce the risk of obesity by preventing
overconsumption of energy, there is no evidence to suggest that the macronutrient
composition of a low energy diet influences the rate and extent of weight loss in the treatment
of obese patients.

Non-insulin dependent diabetes mellitus (NIDDM)

High rates of NIDDM in all population groups are associated with rapid cultural changes in
populations previously consuming traditional diets, and also with increasing obesity, especially
when centrally distributed. Although the precise mode of inheritance has not been established,
there is no doubt that genetic factors are involved. Certain populations appear to have a strong
predisposition to the development of NIDDM to the extent that in some groups about half the
adult population have the disease (79). Within all populations a family history of NIDDM is an
important predisposing factor. Diet and lifestyle-related conditions which may lead to obesity
will clearly influence the risk of developing NIDDM in populations and individuals who are
susceptible to this condition. Foods rich in non-starch polysaccharides and carbohydrate-
containing foods with a low glycemic index appear to protect against diabetes, the effect being
independent of body mass index. In terms of disease prevention, it is not possible on the basis
of current data to distinguish the relative merits of different types of non-starch
polysaccharides. Some epidemiological evidence suggests particular benefit of appropriately
processed cereal foods, while other epidemiological and clinical studies suggest benefits of
non-starch polysaccharide from legumes and pectin-rich foods. Thus, avoiding obesity and
increasing intakes of a wide range of foods rich in non-starch polysaccharide and
carbohydrate-containing foods with a low glycemic index offers the best means of reducing the
rapidly increasing rates of NIDDM in many countries.

Consuming a wide range of carbohydrate foods is now regarded as acceptable in the

nutritional management of people who have already developed NIDDM. It has been suggested
that between 60 and 70 per cent of total energy should be derived from a mix of mono-
unsaturated fatty acids and carbohydrates. Carbohydrates should principally be derived from a
wide range of appropriately processed cereals, vegetables and fruit, with particular emphasis
on those foods which have a low glycemic index. The goal to achieve and maintain ideal body
weight remains paramount, ensuring that foods high in fat which might predispose to obesity
are not encouraged, even though they might have a low glycemic index.

Sucrose and other sugars have not been directly implicated in the etiology of diabetes and
recommendations concerning intake relate primarily to the avoidance of all energy-dense
foods in order to reduce obesity. Most recommendations for the management of diabetes
permit modest (30-50 g/day) intakes of sucrose and other added sugars in the diabetic dietary
prescription provided these are: a) consumed within the context of total energy allowance; b)
nutrient-dense foods and foods rich in non-starch polysaccharides are not displaced; and, c)
they are incorporated as part of a mixed meal. In some populations where fat intake is
relatively low and sucrose intake high, a reduced intake of sucrose may be considered in the
diabetic dietary prescription.

Increased meal frequency under iso-energetic conditions does not, in the long term, appear to
be associated with any alteration in glycemic control. This suggests that personal preference is
the key determinant of meal frequency, provided that body weight and daily (as well as long-
term) glycemic control are not adversely influenced. Special diabetic food products are not
generally recommended and fructose is not regarded as having any particular merits as a
sweetener when compared with other added sugars. However, low-energy beverages
containing alternative non-nutritive sweeteners may be useful for people with diabetes.

Dietary factors have not been conclusively shown to be risk factors for insulin-dependent
diabetes and the key advice concerning carbohydrates in the management of this condition
concerns distribution of intake of carbohydrates during the day. Carbohydrate intake needs to
be regularly distributed and balanced with injected insulin. The general principles of the
diabetic dietary approach to non-insulin dependent diabetes may also be applied to those with
insulin-dependent diabetes.

Cardiovascular disease

Many genetic and lifestyle factors are involved in the etiology of coronary heart disease and
influence both the atherosclerotic and thrombotic processes underlying the clinical
manifestations of this disease. Dietary factors may influence these processes directly or via a
range of cardiovascular disease risk factors. Obesity, particularly when centrally distributed, is
associated with an appreciable increase in the risk of coronary heart disease. There is also
evidence implicating specific nutrients and, in particular, high intakes of some saturated fatty
acids appear to be important promoters of coronary heart disease. On the other hand, there is
increasing evidence of a strong protective effect by a range of antioxidant nutrients. Increasing
carbohydrate intake can assist in the reduction of saturated fat and many fruits and vegetables
rich in carbohydrates are also rich in several antioxidants. Cereal foods rich in non-starch
polysaccharides have been shown to be protective against coronary heart disease in a series
of prospective studies. There is no evidence for a causal role of sucrose in the etiology of
coronary heart disease. The cornerstone of dietary advice aimed at reducing coronary heart
disease risk is to increase the intake of carbohydrate-rich foods, especially cereals, vegetables
and fruits rich in non-starch polysaccharide, at the expense of fat. Among those who are
overweight or obese it is more important to reduce total fat intake and to encourage the
consumption of the most appropriate carbohydrate-containing foods. There has been concern
that a substantial increase in carbohydrate-containing food at the expense of fat, might result
in a decrease in high-density lipoprotein and an increase in very low-density lipoprotein and
triglycerides in the blood. There is, however, no evidence that this occurs when the increase in
carbohydrates results from increased consumption of vegetables, fruits and appropriately
processed cereals, over prolonged periods.

Certain non-starch polysaccharides have been shown to have an appreciable effect in lowering
serum cholesterol when consumed in naturally occurring foods, or foods which have been
enriched by purified forms, or even when fed as dietary supplements. Such polysaccharides
may be used in the management of patients with existing hypercholesterolemia but their role, if
any, in the prevention of coronary heart disease remains to be established.

Less information is available concerning the role of carbohydrates in other cardiovascular

diseases. Plant foods are good sources of potassium and reducing the sodium to potassium
ratio may help to reduce the risk of hypertension. Limited data suggest a protective effect of
vegetables and fruit in cerebrovascular disease.

There has been considerable debate in many developed countries which have high rates of
coronary heart disease regarding the age at which children should start to reduce fat intake
towards the recommended level for adults. Clearly children require an adequate intake of
energy for growth, and it is important that this does not include an excessive intake of
carbohydrates at a very young age. It is generally accepted that dietary carbohydrate should
gradually be increased and fat reduced after the age of two years, so that by the age of five
years children should have reached a diet in the range of that recommended for adults. This
advice should, of course, include the key dietary guidelines for children and adolescents, which
suggest that nutritional adequacy should be achieved by eating a wide variety of foods and
that energy intake should be adequate to promote growth and development, and to reach and
maintain desirable body weight.

Cancer

Diet is widely regarded as important in the etiology of colorectal cancer with meat and fat
considered the primary risk factors, and fruit, vegetable and cereal foods considered to be
protective. Cancer is a disease associated with well-recognized genetic abnormalities and for
colorectal cancer in particular, defects in a number of genes have been clearly defined (67,80).
These genes mostly code for proteins responsible for the control of either cell growth, cell-to-
cell communication or DNA repair. They are mainly oncogenes or tumor suppressor genes. For
the development of colorectal cancer an individual must acquire several of these genetic
abnormalities in the same cell. The acquisition of gene defects in somatic cells is thought to be
through DNA damage and a resultant failure of the DNA repair system (or of apoptosis).
Dietary carbohydrate is thought to be protective through mechanisms involving arrest of cell
growth, differentiation and selection of damaged cells for cell death (apoptosis). This is
probably achieved primarily through the action of butyric acid which is formed in the colon from
fermentation of carbohydrates such as resistant starch and non-starch polysaccharides. Such
carbohydrates are found mostly in cereals, fruit and vegetables.

The process of fermentation may protect the colorectal area against the genetic damage that
leads to colorectal cancer through other mechanisms which include: a) the dilution of potential
carcinogens; b) the reduction of products of protein fermentation through stimulation of
bacterial growth; c) pH effects; d) maintenance of the gut mucosal barrier; and, e) effects on
bile acid degradation. These mechanisms, however, are much less well-established.

Carbohydrate staple foods are a source of phytoestrogens which may be protective for breast
cancer. Cancer risk is increased for the obese. This applies especially to cancers of the breast
and uterus. However, this is a general effect of total energy intake and not specifically of
carbohydrates. Dietary carbohydrates do not have a known role in the etiology of lung, breast,
stomach, prostate, pancreas, oesophagus, liver or cervical cancers. There is, however, some
evidence that there is an increased risk of ovarian cancer in women with mild galactosemia
(81,82).

Gastrointestinal diseases other than cancer

Intakes of non-starch polysaccharides and resistant starch are the most important contributors
to stool weight. Therefore, increasing consumption of foods rich in these carbohydrates is a
very effective means of preventing and treating constipation, as well as haemorrhoids and anal
fissures. Bran and other cereal sources containing non-starch polysaccharide also appear to
protect against diverticular disease and have an important role in the treatment of this
condition. Obesity is an important risk factor for gallstones. High intakes of carbohydrate may
facilitate the colonization of bifidobacteria and lactobacilli in the gut and thus reduce the risk of
acute infective gastrointestinal illnesses.

Dental caries

The incidence of dental caries is influenced by a number of factors. Foods containing sugars or
starch may be easily broken down by a-amylase and bacteria in the mouth and can produce
acid which increases the risk of caries. Starches with a high glycemic index produce more
pronounced changes in plaque pH than low glycemic index starch, especially when combined
with sugars (20). However, the impact of these carbohydrates on caries is dependent on the
type of food, frequency of consumption, degree of oral hygiene performed, availability of
fluoride, salivary function, and genetic factors. Prevention programmes to control and eliminate
dental caries should focus on fluoridation and adequate oral hygiene, and not on sucrose
intake alone.

Other conditions

There are a number of inherited conditions having significant implications for restricted dietary
carbohydrate intake in infants and children. These include rare conditions such as
galactosemia, fructose intolerance, a wide range of glycogen storage diseases, sucrose
deficiencies and monosaccharide transport deficiencies. Though rare in incidence, their early
detection and careful dietary management is important if severe handicap or pathology is to be
avoided.
EFFECTS OF LOW CARB DIET

Deficiency Problems
A deficiency in carbohydrates means that your body will not be able to create enough energy.
This can result in fatigue and weakness. You will also have trouble fighting off disease and
healing wounds, since your body cannot fuel the processes that help it recover. In addition, you
will not be getting the essential vitamins and minerals found in foods that contain
carbohydrates, so your immune and other systems will suffer. Finally, you will likely be eating
increased amounts of foods high in fat and cholesterol to replace the carbs you are missing,
which can lead to an increased risk of heart disease.

Deficiency Symptoms
A carbohydrate deficiency will be seen in dramatically decreased energy levels, so you will feel
unusually tired and sluggish. According to the University of Nottingham, a loss of muscle is
common, since your body will break down those proteins for the energy it is not receiving from
carbs. Drastic and unhealthy weight loss is another symptom, as well as getting sick easily due
to a weakened immune system. Finally, a prolonged and extreme deficiency of carbohydrates
could even result in death, due to starvation.

Daily Recommended Amounts

The CDC recommends that 45 to 65 percent of your daily amount of calories come from
carbohydrates. For someone eating around 2,000 calories a day, this is equal to 900 to 1,300
calories. In addition, you should focus on healthy carbs, like those that come from fruit,
vegetables, and whole grains. You should aim to make about 29 grams of your carb intake
from fiber, a complex carbohydrate that contains more nutrients than simple carbohydrates like
sugar.

EFFECTS OF HIGH CARB DIET

Energy
A high-carb diet can produce quick energy for physical exertion, at least in the short term.
Carbohydrates metabolize quickly, providing the body’s main source of fuel, which is why
athletes often eat high-carb foods in preparation for an event. The energy can be short-lived,
however, requiring another meal or snack to keep things going.

Blood Sugar
Your digestive system breaks down carbohydrates into glucose molecules, which then flow
through the bloodstream to organs and muscles. A high-carb diet boosts blood sugar levels,
prompting the pancreas to produce more insulin to handle the excess glucose. Over extended
periods, a diet high in carbohydrates can cause cells to become resistant to insulin, a major
cause in type 2 or adult-onset diabetes.
Cancer Risk
Two Mexican studies, reported in 2002 in the "Journal of the National Cancer Institute," found
that a high-carbohydrate diet can increase the risk of breast and pancreatic cancers. If a high
carb intake is not part of a carefully monitored diet plan, it can also lead to obesity, which
raises cancer risks across the board.

Weight Changes
Some diet plans recommend a high-carbohydrate, low-fat intake; the effects these have on the
body depend largely on the type of carbohydrates consumed. If most of the carbs come from
vegetables and fruits, the additional vitamins and fiber can help maintain the body and even
spur weight loss. In the case of “empty” carbs like bread, pasta, and other starches, a high-
carb diet can lead to an excess of calories and significant weight gain.

Vitamin Deficiency
A high-carb, low-fat diet can lead to a deficiency of certain types of vitamins. Vitamins A, K and
E come from a number of fatty foods, and may be scarce in this type of dietary plan. A vitamin
supplement may be necessary to ensure a complete supply of nutrients for the body.

Psychological Effects
According to an Australian study published in the "Archives of Internal Medicine" in 2009, a
high-carb diet may have psychological effects. A lack of carbohydrates in the diet can lead to a
reduction in the brain chemical serotonin, which can cause depression. Eating a diet high in
carbs can restore serotonin levels, thus promoting a feeling of well-being.