The Low Carb Diet is based on a reduction in the consumption of simple carbohydrates in the diet such as white rice, pasta and bread. In this diet it is important to know what foods to avoid on a low carb diet that have a high amount of carbohydrates.
Any diet includes some foods marked with “no-nos”, but being on a low carb diet, the list of these foods is much larger.
Anyway, do not worry so much. In this article you will find the list of suggested foods to avoid on a low carb diet and why. We have divided this into macronutrients (nutrients that provide calories) with respect to their usual predominance in foods. There are four sections:
Carbohydrates Foods to Avoid on a Low Carb Diet
Much of the family of grains, cereals, food prepared from them, or even whole grains, should be avoided by people on a low carb diet because they contain excessive carbohydrates and would interfere with the accumulated fat loss. These grains include the following:
- The corn
- The wheat
- The barley
- The oats
- The germinated grains
- The Amaranth
- The Rye
- The Millet
- The Sorghum
- The Bulgur
- The Buckwheat
- The Quinoa
Breads that can be cooked with any of the above, pasta that you can cook with any of these grains and cookies, slices or pizza crusts that may contain any of them.
Beans and legumes
While legumes provide the necessary nutrition in a regular diet, they are not suitable for the low carb diet because it contains a lot of starch (carbohydrate). Avoid beans of all kinds, including:
- Common bean
- Black beans
- Green peas
- Broad beans
Most fruits are not recommended when you are on a low carb diet, since they have high amounts of sugar and carbohydrates. This includes tropical fruits, nuts, fruit juices, in addition to smoothies and natural smoothies (There are some commercial options of smoothies without carbohydrates).
If you are not willing to stop eating fruit, you should make sure you eat the ones with the least amount of sugar possible, such as blueberry, blackberries and raspberries. In addition to that you must make sure you eat them in moderation.
These are the fruits that you should avoid in their entirety:
- Any fruit juice
- Fruit smoothies
- Dry fruits such as raisins, dates, dried mango, etc.
- Fruit syrup
- Fruit concentrates
As a general rule, you should avoid eating vegetables that grow under the ground (tubers). This is because most of these foods contain too many calories despite not appearing.
One might think that being vegetables are good for all kinds of diets. But the reality is that (at least the foods in the following list) may contain more carbohydrates than some other foods.
- Sweet potato
It may seem harmless, but alcohol, in addition to the many disadvantages it has for the body, has one that we almost do not take into account: it turns into sugar immediately. Therefore, it is completely contraindicated in a low carb diet.
This can be very difficult because some people refuse to stop drinking alcohol, but if you do not, this may affect the process you put your body in and then the diet will not help you.
This is not the only reason. We must emphasize that there are certain alcoholic beverages that contain many calories. For example:
- Wine (especially reds)
- Flavored drinks
If you like to drink, it is convenient that you take directly the strongest alcohols. Although they contain many carbohydrates, these sugars are converted to ethyl alcohol during the process of distillation and fermentation.
Although do not be fooled, alcohol is ethanol, which is easily broken down into sugar. From the point of view of your cells, drinking a glass of wine is like drinking a soft drink.
Until now you know what the products that are preferable to avoid are considering that they are foods and packaged products that contain added sugars, but some people forget about the “natural” sugars that are generally considered not so caloric and healthier than sugars more refined
Did you know that sugar has 56 different names on nutritional labels today? There are sugars hidden everywhere.
While it is true that there could be better options for overall health, sugar is still sugar, and could get you out of ketosis. Sugar foods to avoid on a low carb diet:
- Agave nectar
- Maple syrup
- Turbine sugar
- Corn syrup with high fructose
- Sugar cane
Proteins to Avoid
Milk and low fat milk
Whole dairy products such as yogurt, butter, thick cream and sour cream are recommended products when on a low carb diet. Even so, it is advisable to avoid taking any kind of low-fat dairy products.
Not only because they contain quite high amounts of carbohydrates, but because pasteurized milk is difficult to digest for most people; It is a product that contains very few beneficial bacteria and may contain harmful hormones.
Raw milk is fine in small amounts, just do not forget to take into account the amount of carbohydrates you have. Dairy products to avoid:
- Milk (unless this is raw and in small quantity)
- Grated cheese (often contain potato starch)
- Low-fat or reduced-fat dairy products such as:
- Non-fat butter substitutes (which are never recommended)
- Low fat cream cheese
- Evaporated skim milk
- Low fat whipped cover
- Low-fat or low-fat yogurts (usually have a large dose of added sugars)
Animal or farm products
As far as possible, choose animal products that are organic and animals that feed on grass. The founder of Perfect Keto has a series on why the animal’s food source is important; and guides on how to buy good foods.
It should not be so difficult, but for some reason it is.
Avoid the meats and dairy products of grain-fed animals, as they have less nutrients.
Try to stay away from pork and fish products that are grown in the factory and are rich in omega-6, these being inflammatory in too large a quantity.
In addition, fish grown in the factory often contain a high percentage of mercury.
Processed meats such as hot dogs and packaged sausages should be avoided most of the time, since they usually contain nitrates that are harmful and possibly cancerous to the body.
Fatty Foods or Unhealthy (Inflammatory) Oils
Unprocessed and nutritious oils, such as coconut oil, virgin olive oil and macadamia nut oils, are excellent sources of saturated and unsaturated fats. However, beware of harmful processed vegetable oils such as:
- Soy oil
- Canola oil
- Corn oil
- Grape seed oil
- Peanut oil
- Sesame oil
- Sunflower oil
Other Foods That It Is Preferable to Avoid
Processed and packaged foods
The oils mentioned above are often found in processed and packaged products that are not healthy.
In addition to that, manufacturers package products that contain too much sugar that they probably do not require, trans fat, preservatives and other waste. Avoid consuming packaged and processed foods such as:
- Fast food
- Commercially baked products such as cookies and cakes
- Soft drinks and sodas
- Ice creams
- Foods with carrageenan (such as almond milk products)
- Foods with sulfites (such as gelatin and dried fruits)
- Wheat gluten
Be very careful with packaged foods that call themselves “low carb” or “zero carb” such as diet drinks, gums or candy without sugar or Atkins products.
Although they may have a low carbohydrate content per serving, it is likely that the size of a serving is too small and not enough to quench your eventual hunger.
In addition, they may have added gluten, additives or artificial flavors that are not good for your health if consumed in excess. It is best to stay away from these if possible and focus on low carb foods instead of whole foods.
Sweeteners and artificial colors
Artificial sweeteners may seem right since they are not sugar, but should be taken with caution. People react to them in different ways, but for some people, they can affect blood sugar levels or cause problems like extra cravings.
Some people even find that artificial sweeteners alter their ketosis. Artificial sweetener foods to avoid on a low carb diet are:
It is best to prepare our own condiments and sauces if possible, or simply use herbs and pure spices for your meals, but if that is not an option, avoid the condiments that are:
- Made with unhealthy oils (such as those mentioned above)
- Those that contain added sugars
- Condiments labeled as “low fat”
Use this list as a reference when you need an update on what is not keto, but do not let it discourage you.
There are some delicious foods that you can turn to in this diet! And even if it seems that in a diet like this you cannot eat many things, you will see that there are other foods that you thought you would never eat and that are actually delicious.