Carbs you need to stop eating them
- Dietitian.Lauren Hmede
- Apr 9, 2019
- 3 min read
16 carbs to avoid if you're trying to prevent a sugar crash:
Carbs are important part of healthy yet balanced diet. They offers your bdy energy and fibre to function properly.
Still, there are some carbs that aren’t so nutritious and these “empty” carbs often make your blood sugar spike (hello, sugar crash) without doing much else for you nutrition-wise.
Today I will mention carbs you need to avoid them to stay on the healthy side of diet plan.
Rice Cakes
They are only empty calories that dont satisfy your hunger. They have 17 calories per one rice cake which is not very low! Switch for whole grain toast instead.
White Rice
It lacks of fibre and has 36 grams of carbs per 1/4 cup. Use instead quinoa, which has more protein and fibre and almost 10 grams fewer carbs.
Cereal
You need to check labels as many cereals and granola contain alot of added sugar. For a three-quarters cup serving, it could be around 22 grams of carbs. Swap for one cup of whole grains oat which contain more fibre and satisfy hunger need.
White Bread
It has about 31 grams of carbs per one slice so swap for whole grain bread.
Potato Chips
About 15 Lay’s potato chips have 15 grams of carbs. Instead, make your own healthier chips, or try a veggie chip, like kale, if you’re craving something salty and crunchy.
Muffins
Make muffins as an occassionaly treat as regular consumption as breakfast will result in sugar crash within one hour.
White Pasta
It has around 43 grams of carbs per one cup. Whole wwheat pastahas 37 grams of carbs per one cup but it is more satisfying due to fibre content/
Tortilla Wraps
Many are made up of enriched flour and even hydrogenated oils in some cases. Plus one wrap has 35 grams of carbs.Leafy greens instea dof wraps offer you vitamin A,C and E.
Bagels
Bagels can be equivalent to four slices of bread (66 grams carbs) and are often refined, meaning they lack dietary fibre.
Juice
A glass of unsweetened apple juice contains about 48 grams of carbs. Swtich for coocnut oil or lemon juice with water.
Flavoured Yoghurt
Yoghurt has naturally-occurring sugars and carbs, but when you go for flavoured varieties, one cup can have upward of 45 grams of carbs.
Option for plain yoghurt and add fruit and other healthy toppings yourself.
Energy Bars
On average, one bar contains about 45 grams of carbs, which can be great hiking fuel but it is not the best source of energy as it add to your diet only sugar.
Read label carefully and choose those made with low carbs and high protein.
Soda
It is time to stop drinking sodas as it is loaded with sugar and is linked to stroke and heart disease yet to weight gain. Try sparkling water that’s flavoured with fruit instead or some gut-healthy kombucha.
Fancy Coffee Drinks
Another beverage that is packed with empty carbs, calories, and sugar, fancy fraps should definitely not be part of your daily diet Get this – a tall ‘frappuccino’ without whipped cream still has roughly 40 grams of carbs a cup.
Crackers
Most crackers are made with refined flour, added sugar, and oils which makes them empty carbs.
Granola
Many brands are loaded with sugar and additives. And if you’re looking to cut back on carbs, be careful of your granola portion sizes. A half cup of most granolas has over 45 g of carb. You need to read label carefully and to choose appropriate portion size.
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