Put simply, a low carb diet focuses on high protein, and certain vegetables. There are lots of limitations that you need to be aware of, but don’t worry, we’ve got your back; this article will cover everything you need about carbs; from the basics, what to avoid, and will the carbs in milk make the list?
What are carbs
Carbs are not all bad, but there are some that are healthier than others. You can find carbs in many foods, but it’s important to be mindful that unhealthy carbs are put into processed foods by adding starch or added refined sugars.
The three types of carbs are sugar, fibre and starch.
Types of carbs
Before understanding the impacts of carbs in milk for example, it’s important to understand the different types of carbs. Carbohydrates are broken down into two categories; simple and complex.
Simple carbs: Often related to sugar, such as fizzy drinks, or processed foods. These carbs are digested quickly, and will make you feel hungry soon after eating. Simple carbs can also cause your blood sugar to suddenly spike, then crash. Most people refer to this as a ‘food crash’.
Complex carbs: Are related to fibre and starch, such as wholegrain and vegetables.
Benefits of Complex Carbs
There are two major benefits to carbs.
- Carbohydrates provide the body with glucose, which is converted to energy.
- Carbs contain fibre, that helps sustain a healthy gut and digestive system.
- Regulates your appetite and cholesterol levels
What happens if you cut out carbs
This process is called Ketosis; most commonly known for the ‘Keto diet’. Reducing your carbohydrate limits can cause your body to burn fat rather than carbs for energy; there is lots of evidence to show weight loss in the short term. While there are disadvantages to this; such as fatigue and headaches.
It can be a difficult one to work out, as not all healthy food is suitable for a low carb diet. For example; many fruits and vegetables while good for your health, are higher in carbs.
Foods to Avoid
It’s important to eat carbs for a healthy lifestyle, eating carbs can regulate weight, and provide much needed energy. But it can be a good idea to be mindful and consider limiting sugar intake and simple carbs, particularly at night, in addition to eating a fibre-rich diet of fruits and vegetables if you plan to lose weight.
Here are some other foods to avoid:
- Bread. Bread is high in carbs, regardless of whether the bread is made from whole grain or refined flour. Watch out for bagels, wraps, rice, or loafs.
- Some fruit. Eating fruit has unlimited amounts of health benefits. Just be mindful that some fruits are high in carbs; try limiting dried fruits, banana, raisins, apples and pears. Try replacing them with berries, as they are higher in fibre and contain less sugar.
- Some vegetables. Some vegetables contain high amounts of carbs like potatoes and corn. Try swapping these vegetables for asparagus, broccoli, peppers or
- Pasta. Another food high in carbs; try swapping pasta for noodles.
- Cereal. Cereals are full of sugar and carbs, try to avoid as much as possible.
- Condiments. Ketchup, teriyaki, barbecue, mayonnaise are some of the most popular sugary sauces.
- Beer. Moderation is important when drinking alcohol in general. Just be mindful that beer is loaded with carbs, try swapping beer for a small glass of dry wine, or a spirit with sugar free soda.
- Gluten-free products. Gluten free is often misunderstood as low carb; but this isn’t true. Many products that are gluten free are high in carbs, and need to be avoided. Check the label.
- Yogurt. Flavoured yoghurt often contains unnecessary sugars and carbs. Try swapping it for unsweetened, plain Greek yogurt.
- Juice. Another one often misunderstood. While juice can have health benefits, it contains high amounts of sugar and very little fibre. You’re better off eating fruit whole.
- Beans. Beans and legumes are high in fibre, but excellent food sauce for anti-inflammation and fibre.
- Sugar (including Honey). We all know sugar is bad for us, but sadly so is honey. Limit your honey intake if you’re looking to reduce carbs.
- Crisps and baked goods. Both are processed foods, loaded in refined sugars and lack fibre. If you fancy a snack, opt for vegetable, baked crisps.
- Milk. Regardless if you chose low-fat or whole-fat, carbs in milk is fairly high on the scale. It also contains lactose, which contains sugar. Try avoiding lattes or cappuccinos as they are 80% milk, and try a flat white or espresso. It might also be worth considering to swap to full fat milk, as you need less milk than you would low-fat; alternatively try unsweetened almond, coconut or cashew milk instead.
How Many Carbs In Milk?
As per the guidelines, most full cream milk has 12g of carbs per cup. It’s important to remember that when the fat is reduced, the carbs are increased to compensate.
Different Carbs in Milk
Carbs in milk is typically a no-go when considering a Keto diet. Here is a rough guide to give you an idea on the carbs.
- Full cream milk = 12g carbs
- 2% milk = 12g carbs
- 1% milk: 13g carbs
- Skim milk = 13g carbs
Sadly, not all dairy products are suitable on a low-carb diet. Unless using a small amount of milk, it’s usually advised to stay away if you want to lose weight on a low-carb diet. However, you can use unsweetened varieties or nut milks as an alternative, check out this post to burn carbs naturally.