14 High Carb Foods to AVOID On A Low Carb Diet

14 High Carb Foods to AVOID On A Low Carb Diet

October 18, 2019 28 By William Morgan


In this video, I’m going to show you “14
High Carb Foods and Drinks” that you
should try to AVOID if you’re on a low
carb diet let’s get going
Hey carbdodgers! My name is Dr. Dan Maggs, I’m here every Tuesday with new videos
about how to successfully live a low
carb lifestyle. I’d love it if you’d
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Tuesday. In my experience of helping
people become successful low-carb
dieters I found a theme of common
mistakes that people make when starting
out. Whenever someone is having a problem on a low-carb diet it’s usually one of
the following foods that after digging
through what they’ve been eating is
usually one of the problems. So stick
around to the end of the video to find
out all the carbs that you need to dodge
so that you can be successful on your
low-carb journey. So the ‘first group’ to
avoid is of course the obviously, sugary
foods and drinks. Now I’m including these
here mainly for completeness its not to
insult anyone’s intelligence just bear
with me I’m gonna rush through this one
as fast as possible. So I’m talking about
things like candy sweets
donuts, cakes, jelly, cookies & jams. Adding
sugar into your food or drinks stuff
where you’re obviously consuming sugar
and the same goes for drinks such as
sugar sweetened beverages, soda, sports
drinks and energy drinks. Remember the
average can of soda has over nine
teaspoons of sugar in it. Now these are
all pretty obvious sources of refined
carbohydrates but it’s the hidden places
that sugar seems to get into that catch
most people out. Added sugar is hiding in
three-quarters of packaged foods. The
next few things are some places where
people often get caught out. Sauces and
condiments…
now some sauces are pretty obviously
sweet, for example ketchup, barbeque,
teriyaki and hoisin sauce so you’re
gonna pretty easily spot these and you
might think a list
but is okay but these sources can be
seriously loaded with sugar and tastes
can also be deceiving because even
though if they’re not obviously sweet
this doesn’t always mean that they’re
sugar free. Thankfully many of the hot
sauces are very low in sugar but beware
of sriracha
where sugar is 2nd listed ingredient.
Commercially prepared sources are often
laden with sugar to boost the flavor
think about things like tomato sauce and
bolognese sauces. Number three is salad
dressings. Now salads are a classic
healthy food and for good reason and
they’re great for low carb and ketogenic
diets but be aware of what can go into
ready-prepared salad dressings that you
buy from the supermarket be especially
careful of glazes. By the way, it’s really
easy to make your own salad dressings
just mix three parts of olive oil with
one part vinegar and you’ve got a basic
vinaigrette with no hidden sugars. Be
especially aware of salad dressings that
are marked as low fat, as they often
contain lots of sugar. In fact, let’s make
low fat products in general, number four.
So fat equals flavor and when fat is
removed from foods that are supposed to
contain fat then they generally taste
awful. The food manufacturers often get
around this by adding sugars to replace
the missing flavor
meaning that foods that are being
marketed as diet or low fat or healthy
are in fact full of sugar and there are
low-fat versions of lots of foods. I’ve
already mentioned low-fat salad
dressings but in particular be aware of
low fat yogurts. I’d always give these
supposedly healthy options a swerve and
go for the full fat natural versions. So
one of the questions I get asked a lot
is, “how do I know if I’m eating hidden
sugars?” I’m sure most people would
recognize that glucose and fructose of
sugars if they read them on a food label
and sucrose is of course the chemical
name for table sugar. Many of you will
also recognize high fructose corn syrup
as being a sugar like substance and
you’d also be right to be suspicious of
other chemical sounding names such as dextran,
dextrose, maltodextrin, Socceroos and
mannose which are all sugars but they’re
even more tricky than this and they use
names such as cane juice crystals, corn
syrup solids, corn sweetener, carob syrup.
These are all just some of the names
that can be used for sugar in foods and
there are lots more. So, how do you know
if you’re eating a hidden sugar? Well for
the most part you don’t! So, how can you
avoid hidden sugars? Well the easiest way
to avoid hidden sugars is to eat real
food and buy real food I mean food that
isn’t processed. If it hasn’t got an
ingredients list then it’s not being
processed and it hasn’t got any of these
hidden nasties in it. Let’s move on to
number 5, natural sugars. Now, we’re
talking about things like honey
I gave nectar, raw cane sugar and coconut
sugar and this is a common one that I
hear when people say… “I thought if it was
natural then it was okay”… well yes it may
be a naturally occurring sugar but it’s
still very high in carbohydrates and
should be avoided which brings us onto
the controversial topic that is fruits.
Now, fruits are often labeled as healthy
but fruits can have a wide variety of
carbohydrate contents. For example, the
average banana has the equivalent of
nearly 6 spoons of sugar whereas the
same size portion of watermelon contains
less than 2 spoons but compare that to
the same sized portion of strawberries
which has less than half a spoon of
sugar in it. So when it comes to cutting
the carbs we can’t just lump all fruits
together and say they’re their low carb
you have to learn a bit more about the
different carb contents of different
fruits. In particular, I just urge you to
be aware of the more tropical fruit such
as bananas, mangoes, pineapples that kind
of thing. Be especially aware also of
dried fruit such as sultanas, raisins,
apricots and dates. These can be a really
effective sugar delivery system. The lack
of water content in these means it’s
easier to consume a lot of carbohydrates
really really fast and fruit juices
should also be avoided on a low-carb
diet. In a similar way to dried fruit,
fruit juices in fruit smoothies also
allow you to consume large amounts of
fruit very rapidly. This 200 milliliters
of apple juice which is less than a cup
contains the same amount of sugar as a
can of soda. Number seven grains &
cereals. This is of course a well-known
area to avoid on low carb diets but
there are still a few mistakes that I
commonly see in this area and by grains
and cereals, I’m talking about things
like wheat, maize, rice, oats, barley etc
the things that are used to produce
things like breads, pasta and breakfast
cereals. These all contain a lot of
starch and starch is just long branched
chains of glucose molecules all doing
together and these chains break down
into glucose eventually so starch is
just another form of carbohydrate. The
most common mistake I see in this area
is that people cut out the white breads
and pastas and the obviously high carb
breakfast cereals but will instead
choose the apparently healthier
whole-grain alternatives thinking their
lower carb.
Let’s take bread for example, this slice
of white bread has the equivalent of 3.7
spoons of sugar whereas this slice of
whole-grain bread has the equivalent of
3 spoons of sugar it’s less definitely
but two small slices of this whole-grain
bread is still the equivalent of 6
spoons of sugar and the same goes for
apparently healthier breakfast options
such as muesli, porridge or oatmeal. So
even if they appear to be or are
marketed to be healthier options all
grains and cereals really should be
avoided on a low-carb diet. Before I move
on to the next section, I just want to
mention something that is a grain but
many of us think about as part of
vegetables and that’s sweet corn the
clue is in the name really. Sweet corn
their typical 80 gram portion will give
you the equivalent of 4 teaspoons of
sugar
which is 20 times the amount you’d get
from eating the same amount of broccoli.
Number eight is gluten-free products.
This is kind of related to the last one
but by avoiding grains most people who
are living a low-carb lifestyle are
naturally gluten-free, but I’ve seen
plenty of people get confused about
gluten-free products naturally assuming
that they are low-carb. So just be aware
that gluten-free
doesn’t necessarily equal low carb.
In fact, many of these products are actually
quite high in carbs. Number nine it’s a
big one starchy vegetables.
So people often know to avoid potatoes on a low carbohydrate diet. The average hundred and fifty gram
serving of potatoes has the equivalent
of nine teaspoons of sugar. Other starchy
vegetables to avoid would include sweet
potatoes and parsnips which have similar
carbohydrate contents to potatoes but
also cassava or yucca which has about
double the carb content of potatoes.
Number ten is legumes. Legumes are a
family of plants that are made up of
beans, lentils and peas and whilst these
are a great source of protein and the
carbohydrates from these are absorbed
quite slowly by the body if you’re
really cutting back the carbs then most
of the legumes need to be off the
shopping list. There are loads within
this group so I’m not going to go
through all of them but the ones that
commonly catch people out are chickpeas
and chickpeas are very high in
carbohydrates compared to garden peas
which are much lower in carbohydrates
and can be eaten in moderation and all
but the most restrictive of low carb
diets. Number eleven is the pseudo grains
well pseudo grains include things like
quinoa, buckwheat and wild rice which
technically isn’t actually a rice at all.
Now I think of these in the same way
that I do
legumes they’re a lot better and more
nutritious than grains and cereals but
there’s still pretty high in carbs and
should be avoided. Number twelve is cashew nuts.
Cashews nuts are an exception
within the nut family which are
really pretty low in carbohydrates
cashew nuts have three to five times the
carbohydrate content that most other
nuts and this can be especially
problematic as they’re really easy to
consume in large amounts especially if
they’re salted. Number thirteen is milk.
Milk contains lactose which is of course a
sugar and lactose is rapidly converted
into glucose in the body and therefore
should be considered high carb. Remember the lattes, cappuccinos and other drinks
that are prepared mainly with milk
should be avoided. If you’re drinking a
small splash of milk in two or three
coffees a day then you should be fine
but if you’re using like loads of milk
in seven or eight cups a day then you’re
probably consuming a fair amount of
carbs just from the milk itself and I
definitely recommend getting full fat
milk rather than any of the reduced fat
stuff you need far less of it to do the
same job and I just think it tastes way
better and last but not least and quite
obsessingly in at number fourteen, its beer!
Now, any alcohol is always going to
slow down or stall weight loss on a diet
but there are definitely some alcohols
that are higher in carbohydrates than
others a particular note is beer which
quite rightly has the nickname of liquid
toast and of course there’s hundreds of
different brands of beer that all have
varying amount of carbs within them and
you can by all means find low carb beers
but they all taste pretty awful. So
that’s it that is my top 14 list of food
and drinks to avoid when you’re on a low
carb diet. Now it’s gonna sound like you
pretty much can’t eat anything but I
assure you that really isn’t the case
and if you want to find out some more
information on what you can actually eat
then check out the recipes over at carbdodging.com and while you’re there you

can check out my free challenge which we
run on a regular basis which is going to
take you through everything you need to
know in order to be successful on your
own low-carb journey.
I really appreciate you
all for watching if you’ve enjoyed this
video then please give it a thumbs up 👍
If you’ve been caught out by any of the
things that I’ve listed in this video
then please let me know in the comments
down below or drop me a comment if you
think I’ve missed anything so that I can
add it into a future video.
Thanks for watching I’ll see you in the next video…