Carbs Are Also in Whaaaaaat?
Just because you're avoiding pasta, bread, and rice, doesn't mean your diet isn't carb-heavy.
When we think of foods that are high in carbohydrates, we typically think of foods like pasta and bread, but we rarely consider other foods that can contribute to our overall carb intake when consumed in larger quantities. Most foods we eat contain a mixture of the three macronutrients (carbs, fat, and protein). Eating whole foods that contain a mixture of macronutrients is important for managing energy levels as they are each digested at different rates which maintains blood sugar levels. That being said, if your goal is to increase your overall awareness of the foods you eat and your carb intake, below you can find foods you may be surprised to find have significant amounts of carbohydrates and added sugars.
SAUCES
The bulk of your plate is filled with nutrient dense foods like chicken and broccoli. But if you pour on significant amounts of gravy, your meal is suddenly filled with added sugar. Furthermore, it is particularly hard to visually estimate the amount of sauce that we add, leading us to eat far more than the recommended serving size. For guidance, the Nutrition Guidelines for Americans recommend that added sugar is kept to less than 10% of your total caloric intake.
CONDIMENTS
The same holds true for condiments. Each tablespoon of ketchup contains about five grams of sugar, and who realistically eats a single tablespoon!? No one I know. Things like honey mustard aren't any better, either. A small packet has about 11 grams of sugar. Each gram of sugar has 4 calories. 4X11=44 calories from sugar, or ~25% of your added sugar intake for the day, from a single packet of honey mustard!
YOGURT
A typical container of plain Greek yogurt has six grams of carbs, all from the naturally occurring dairy sugars, making it a solid breakfast or snack choice. Fruit flavored yogurt, however, is another story. While Chobani's flavored containers hold about 18 grams of carbs, Dannon's have about 30! Stick with the plain stuff and add flavor and texture by sprinkling in cinnamon, slivered almonds, or chopped fresh fruit. Read our past blog, Navigating the Yogurt Aisle, if you’d like to know more.
DRIED FRUIT
Dried fruits can contain a significant amount of sugar, and since they are such a popular on the go option, the quantity consumed can quickly add up and contribute significantly to our overall calorie and sugar intake. A quarter-cup of dried cherries contains 33grams of sugar or over half of our daily recommend amount.
PROTEIN BARS
High-protein isn't always synonymous with low-carb—and protein bars are no exception. Many nutrition bars, especially those aimed toward athletes and gym-goers who need energy to power through sprints and squats, are purposely jam-packed with carbs. Eat these in moderation when your goal is calorie reduction or weight loss. Furthermore, strategically eat them around workouts or exercise when you know your overall energy intake for the day has been low.
CORN
Generally speaking, veggies are lower in carbs than fruit. But there are always exceptions to this rule. Enter corn! An ear the sweet yellow vegetable has about 17 grams of carbs, and that number shoots up to 41 grams for a ⅓ cup of the kernels cut off the cob.
Keep in mind that carbs are an important source of energy as well as the primary fuel source for your brain. This explains the brain fog you feel when it has been a while since your last meal. That being said, if you are following a low-carb diet for weight loss or to improve your blood sugar levels, remember to factor the carbs in these (and many other) foods into your overall intake to ensure you don't go over your target allotment!
Need help navigating how to eat to lose weight? Click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew. And if you have a question leave it in the comments below - chances are you aren’t the only one with that question and we’d love to help.