As a dietitian, having a low -carbohydrate’s low grocery list is my best advice for all those looking to reduce carbohydrates. And there are valid reasons for some people. Maybe you want to manage your blood sugar or just 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 your contribution of processed and refined carbohydrates, this shopping list will tell you in the right direction,” explains Joanna Gregg, dietitized recorded at MyfitnessPal.
Whatever your reasons, having an essential list of lower carbohydrate foods can give you a better idea of your options to reach your carbohydrates. But the first step to fix the right target of carbohydrates for you is how many carbohydrates you are currently eating every day.
Using Myfitnesspal Can help you discover it. As Emily Sullivan says, RD, “following your food can make you aware of the quantity of your carbohydrate diet which offers little or no nutritional value and make changes accordingly (3). “”
You might be surprised to see some higher carbohydrate foods on my list. It is because Going lower does not mean that you have to completely abandon carbohydrates.
Remember, remember, There is no standard definition of low carbohydrates. Generally, it is considered less than 130 grams of carbohydrates per day (1). And this number can certainly accommodate some carbohydrates rich in nutrients that can help you stay satisfied and reach your goals (2).
Before arriving at the shopping list, let’s explore what makes carbohydrates of better choices than others.
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Different types of carbohydrates
There is a big difference between carbohydrates found in whole foods such as fruits, vegetables and whole grains compared to those of Bretzels, white bread and a drinking at sweet coffee like a caramel latte (2,, 4).
Sources of whole foods of carbohydrates are filled with fibers, vitamins, minerals, antioxidants and other plant compounds that have health benefits. These types of food also digest more slowly and maintain your stable energy level (2,, 4). Even when you reduce carbohydrates, you don’t want to eliminate these foods good for you.
A way that I like to think about carbohydrates is that they are like logs on a fire. Whole and unprocessed carbohydrates – such as fruits, vegetables and whole grains – are like slow combustion logs. They keep fire burning at a regular rate for a long time. On the other hand, refined carbohydrates, such as white bread, Bretzels and sweet snacks, are more like the crumpled paper – they burn quickly, then they escape (2,, 4).
Refined carbohydrates can act like this paper on the fire – causing fast points in blood sugar followed by a dip. Over time, this can promote health problems.
When you follow a low carbohydrate diet, it is useful to choose carbohydrates rich in fiber to reach your carbohydrates (2,, 4).
On experts
Katherine Basbaum, MS, RD is preservative of food data at MyFitnessPal. She obtained her master’s degree in nutritional communication from the Friedman School of Nutrition Science & Policy from Tufts University and completed her dietary internship in Uva Health, where she also works as a nutrition advisor for patients in cardiology.
Samantha Cassetty, MS, RDis an expert in food and nutrition recognized at the national level, media personality, the nutrition consultant and the author. Cassetty is a former director of nutrition of good cleaning and co-author of the Sugar Shock book.
Although my low carbohydrate grocery list includes carbohydrates, it is the type of options that can help you balance your diet and make it more durable.
With everything said, here is my essential carbohydrate grocery list:
Vegetables
Non -starchy vegetables are lower in carbohydrates than starchy vegetables (2,, 4). However, even if you reduce carbohydrates, you might consider making room for a few starchy vegetables of choice. Foods such as sweet potatoes and musk squash have health benefits, and they can make your diet more satisfactory and durable (1).
| Food | Portion | Carbohydrates |
| Zoodles | ¾ cups | 3 grams |
| Cauliflower rice | ¾ cups | 4 grams |
| Broccoli (raw) | ½ cup | 3 grams |
| Asparagus (cooked) | ½ cup | 2.5 grams |
| Baby spinach (raw) | 2 cups | 3 grams |
| Baby carrots | 10 carrots | 8 grams |
| Red pepper (sliced) | ½ cup | 3 grams |
| Sweet potato (cooked) | 1 medium | 26 grams |
| Musk squash (cooked) | ½ cup | 11 grams |
| Brussels cabbage (cooked) | ½ cup | 7 grams |
Fruit
Although fruits contain carbohydrates, it also contains fiber and health support nutrients. It is intelligent to include fruit in your diet that corresponds to your carbohydrate targets (2,, 4).
| Food | Portion | Carbohydrates |
| Apple | 1 medium | 30 grams |
| Banana | 1 medium | 27 grams |
| Grapes | 30 grapes | 27 grams |
| Fishing | 1 meter | 14 grams |
| Pear | 1 medium | 27 grams |
| Blueberry | 1 cup | 22 grams |
| Raspberry | 1 cup | 15 grams |
| Watermelon (dice) | 2 cups | 23 grams |
| Cherries | 1 cup | 25 grams |
| Orange | 1 medium | 17 grams |
Meat, dairy products and eggs
Most protein sources are very low in carbohydrates, so they are an important part of a low carbohydrate diet (1).
| Food | Portion | Carbohydrates |
| Chicken breast, roasting | 4 ounces | 0 grams |
| Porridge egg | 2 eggs | 1 gram |
| Chicken thigh | 1 thigh | 0 grams |
| Salmon, baked or grilled | 4 ounces | 0 grams |
| Canned tuna | 1 can | 0 grams |
| Low -fat cheese | ½ cup | 3 grams |
| Non -greasy natural Greek yogurt | 1 cup | 9 grams |
| Partial mozzarella cheese | 1 ounce | 2 grams |
| Parmesan cheese (grated) | 1 ounce | 4 grams |
| Cheddar cheese | 1 ounce | 1 gram |
Snacks, sauces, secret ingredients
Snacks and seasonings may vary in the number of carbohydrates (4). Here are some ideas that can be in different ranges of carbohydrates.
| Food | Portion | Carbohydrates |
| Edamame (dissected) | ½ cup | 8 grams |
| Roasted chickpeas | 1 ounce | 17 grams |
| Tortilla croustilles | 1 ounce | 16 grams |
| Olives | 10 olives | 3 grams |
| Nutritional yeast | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23 grams |
| Houmous | 2 tablespoons | 5 grams |
| Nut | 1 ounce | 4 grams |
| Ranch dressing | 1 tablespoon | 1 gram |
| Powder peanut butter | 2 tablespoons | 5 grams |
| Walnut butter | 2 tablespoons | 7 grams |
| Whole wheat bread | 1 slice | 15 grams |
| Cracker | 1 portion | About 20 grams |
How myfitnesspal can help
Myfitnesspal also allows you to follow your macros – carbohydrates, fats and proteins – so you can make sure that your diet is balanced and you get the right nutrients. And you can monitor vitamins and minerals, helping you stay aware to avoid all gap (3).
Frequently asked questions (FAQ)
What is considered “low carbohydrate”?
There is no standard established for a low carbohydrate diet, but most experts make it mean less than 130 grams of carbohydrates per day (1).
How many carbohydrates should I aim to eat in one day if I see to aim for a low carbohydrate diet?
According to the recorded dietician of my fitness, Katherine Basbaum, a low carbohydrate diet is generally less than 130 grams per day, according to your objectives and your individual needs (1). It is useful to follow your contribution using MyfitnessPal to find the right amount that works for you (3).
Is low carbohydrates healthy?
While the radically cutting of carbohydrates can be tempting, It may not be worth it (6). “Even in the short term, a low carbohydrate diet is not suitable and safe for everyone. It is important to discuss the advantages and disadvantages with your health practitioner before starting, ”explains Basbaum (6).
What foods are filled with many carbohydrates?
Non -fedemic vegetables such as leafy vegetables, broccoli and asparagus, associated with lean proteins such as chicken, fish or tofu, are ideal for keeping you full while keeping your carbohydrate intake on the lower side (1).
The bottom line
A low carbohydrate diet can be useful if you aim to manage your blood sugar, lose weight or create a more balanced diet (1). This low -carbohydrate grocery list includes various nutrient -rich options, such as lean proteins, non -starchy vegetables and fiber -rich snacks that keep you content and energy (1).
However, keep in mind that there are many more carbohydrates to taste! This low carbohydrate grocery list is in no way exhaustive. Nor is there a unique approach to low -carbohydrate diet (1). Use MyfitnessPal To follow your contribution and determine the amount of carbohydrates that works for you (3). The application can also help you identify where your carbohydrates come from, which can help you make choices that correspond to your life and health objectives (3).
The post Follow a low carbohydrate diet? Here is a dietitian grocery list appeared first on Myfitnesspal blog.
