Consuming too many carbs can lead to weight gain and high blood glucose levels, particularly for people with diabetes and pre-diabetes. For people who are overweight or overweight, the Academy of Nutrition and Dietetics reports that decreasing carb intake can help reduce overall calorie consumption, which can lead to weight-loss and help reduce body fat.
The American Diabetes Association reports that individuals with diabetes must typically restrict carb intake to 45 to 60 grams per meal, depending upon what their doctor or dietitian approves.
High-Carb Food List
The following foods are thought about to be high in carbs, and must be eaten in moderation.
- Sugars and Sweets
- White sugar
- Brown sugar
- Powdered sugar
- Cocoa mix
- Molasses
- Honey
- High-fructose corn syrup
- Corn starch
- Syrups
- Jellies
- Jams
- Cookies
- Sweet
- Ice Cream
- Pudding
- Chocolate
- Cake
- Candy bars
- Fruit snacks
- Doughnuts
- Pop-tarts
- Granola bars
- Regular sodas
- Sweet tea
- Sugary beverages
Fruits
- Fruit juice
- Bananas
- Apples
- Grapes
- Pineapple
- Applesauce
- Blueberries
- Strawberries
- Oranges
- Cantaloupe
- Honeydew melon
- Pears
- Peaches
- Raisins
- Dried fruit
- Dates
Starchy Vegetables
- Potato
- Sweet potatoes
- Corn
- Peas
- Squash
Legumes
- Lentils
- Pinto beans
- Kidney beans
- Black beans
- Chickpeas
- Navy beans
- Lima beans
- Baked beans
Dairy Products
- Low-fat milk
- Entire milk
- Routine yogurt
- Low-fat and fat-free yogurt
Entire Grains and Refined Grains
- Breads
- White rice
- Brown rice
- Pasta
- Barley
- Quinoa
- Couscous
- Bulgur
- Amaranth
- Millet
- Rye
- Spelt
- Oatmeal
- Cream of Wheat
- Breakfast cereals
- Bagels
- Muffins
- Pancakes
- Waffles
- French toast
- Crackers
- Popcorn
- Pretzels
- Chips
- Rice cakes
- Entire wheat flour
- White flour
- Rice flour
- Corn flour
Tips to Reduce High-Carbohydrate Foods
Replace lower-carb foods for high-carb ones and go with less general sugar and improved grains. Attempt these easy methods to lower your carb counts.
Protein, Fats, and Veggies
Select low-carb protein foods, healthy fats and non-starchy vegetables such as:
- Lean meats
- Un-breaded chicken and fish
- Seafood
- Soy products
- Eggs
- Low-fat cottage cheese
- Decreased fat cheeses
- Veggie oils
- Nuts, seeds and peanut butter (in small amounts given that they do contain some carbs).
- Leafy greens.
- Cauliflower.
- Onions.
- Broccoli.
- Bell peppers.
- Tomatoes.
- Celery.
- Cucumbers.
- Avoid the Sugar.
Decrease or avoid sugars, sugary foods and improved grains consisting of:
- White bread.
- White rice.
- Regular pasta.
- Foods on the “sugars and sweets” food list.
- Concentrate on Fiber.
Replace sugars, sweets and fine-tuned grains with high-fiber carbs. Try a few of these alternatives:
- Fresh fruits.
- Fresh vegetables.
- Whole grains, whole-wheat pasta, wild rice and whole-grain cereals.
- Legumes.
Select Healthy Carbohydrates
Your body requires carbohydrates every day to work appropriately. In reality, carbohydrates are a main fuel source for the body, specifically for professional athletes. Consuming healthy, high-fiber carbohydrates in moderation can help you accomplish and maintain a healthy body weight. The Institute of Medicine recommends grownups take in a minimum of 130 grams of carbs each day, and 45 to 65 percent of their total everyday calorie intake from carbohydrates. When planning healthy meals for weight management, choose healthy carbs such as whole grains, fruits, vegetables, legumes and low-fat dairy items.
All About Balance
Although taking in a lot of carbs can cause weight gain, carbohydrates are part of a healthy, healthy diet. Unless you’re following a particular low-carb meal strategy, goal to consume a minimum of 130 grams of healthy, high-fiber carbs each day as recommended by Institute of Medicine, particularly if you work out regularly. If you’re uncertain about the carbohydrate material of a particular food, the USDA National Nutrient Database is an useful resource.
