Percentage of Carbs in "high carb" foods (vegetables, mayo, clinic)
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I don't know how meaningful this is but for those of us on a low carb diets, how many carbs by percentage are in the "whites" that we try to avoid. I thru in brown sugar and some other things just for comparison. I am also diabetic so for me this is not just about weight loss. The percentages represents how much of a certain food is made up of carbs. The first one is a no-brainer, white sugar is pure carbs. How much each of these affects blood sugar varies by individual. I just googled all of these.
White Sugar = 100g per 100g (100%)
Brown Sugar = 98g per 100g (98%)
White AP flour = 76g per 100g
White and Yellow Corn = 74g per 100g (I assume this is field corn)
Whole Wheat flour = 72g per 100g
Pinto Beans = 63g per 100g
White Rice = 28g per 100g
Brown Rice = 23g per 100g
Sweet Corn = 19g per 100g (This one is leaves me wondering)
Potatoes = 17g per 100g
The glycemic index value doesn't seem to correlate with carb content. Here is a comparison for flour and potatoes. GI is a relative term in comparing blood sugar effects to pure sugar which is 100.
The white and yellow corn with 74g per 100g is dried corn, and the sweet corn is corn like you'd eat from a can or on the cob, so the 19g per 100g is because it's got a higher volume of water.
The 63g in 100g of pinto beans is for dried pinto beans. By the time you've cooked them, they've got 4g in 100g.
Pinto beans don't raise my blood sugar at all. I think it's because they take longer to digest than some other foods on your list.
Pay attention to ALL of the nutrients in different foods. Carbs, protein and fat... not just carbs.
In addition to carbs:
Pinto beans also have 25% calories from protein, 5% of calories from fat, and 60% of daily fiber needs. Beans and legumes are some of the healthiest foods you can eat.
Brown rice has 10% calories from protein, 8% of calories from fat, and 15% of fiber needs.
Potatoes have 10% calories from protein, 1% of calories from fat, and 16% daily fiber.
Generally speaking, foods with fiber and several nutrients are almost always going to be healthier than foods without fiber and fewer nutrients.
I don't know how meaningful this is but for those of us on a low carb diets, .....
Any thoughts?
My thoughts is that all of those items are way too high in carbs for anyone on a low carb way of eating.
Take your lowest of potatoes: 17 g of carbs per 100 g of potatoes, which is about 3.5 oz. A small potato is considered 138 grams, or 26 net carbs. If someone limits their daily carb intake to 25 g, that's an awful lot of carbs on a very small amount of food, and they can have 0 carbs in anything else, so no other vegetables.
My thoughts is that all of those items are way too high in carbs for anyone on a low carb way of eating.
Take your lowest of potatoes: 17 g of carbs per 100 g of potatoes, which is about 3.5 oz. A small potato is considered 138 grams, or 26 net carbs. If someone limits their daily carb intake to 25 g, that's an awful lot of carbs on a very small amount of food, and they can have 0 carbs in anything else, so no other vegetables.
White Sugar = 100g per 100g (100%)
Brown Sugar = 98g per 100g (98%)
White AP flour = 76g per 100g
White and Yellow Corn = 74g per 100g (I assume this is field corn)
Whole Wheat flour = 72g per 100g
Pinto Beans = 63g per 100g
White Rice = 28g per 100g
Brown Rice = 23g per 100g
Sweet Corn = 19g per 100g (This one is leaves me wondering)
Potatoes = 17g per 100g
Ahh yes, with the exception of the brown rice, you list foods that can be found in high numbers of every obese person's daily food intake. I am a fan of brown rice myself (long grain) but I avoid everything else on that list. Instead of pinto (which are not bad), I eat kidney. Instead of potatoes I eat sweet potato (only exception is IN-N-OUT fries which I've had only 2-3 times this year).
Quote:
Originally Posted by Just A Guy
Pay attention to ALL of the nutrients in different foods. Carbs, protein and fat... not just carbs.
In addition to carbs:
Pinto beans also have 25% calories from protein, 5% of calories from fat, and 60% of daily fiber needs. Beans and legumes are some of the healthiest foods you can eat.
Brown rice has 10% calories from protein, 8% of calories from fat, and 15% of fiber needs.
Potatoes have 10% calories from protein, 1% of calories from fat, and 16% daily fiber.
Generally speaking, foods with fiber and several nutrients are almost always going to be healthier than foods without fiber and fewer nutrients.
My thoughts is that all of those items are way too high in carbs for anyone on a low carb way of eating.
Take your lowest of potatoes: 17 g of carbs per 100 g of potatoes, which is about 3.5 oz. A small potato is considered 138 grams, or 26 net carbs. If someone limits their daily carb intake to 25 g, that's an awful lot of carbs on a very small amount of food, and they can have 0 carbs in anything else, so no other vegetables.
Just be aware of amounts of food eaten, how many carbs there really are in these items, and what else you are eating.
I'd rather spread my carbs out over the day on flax seeds, greens, broccoli, cucumbers, cream, eggs, almonds, etc.
I realize these are the worst items to eat in terms of carbs which is why I listed them. I am a type 2 diabetic and on LCHF as a lifestyle not a temporary diet.
I also avoid everything on the list except the beans. Even though they have a significant amount of carbs it is one if the foods that provides other nutrients and fiber and I don't think I could do without them and I really like them. I also like kidney and black beans as well as chick peas in hummus.
As you listed the foods that you do get your carbs from it seems you are really strict. To me that would be applicable for the induction phase of the Atkins diet or something similar. All foods except pure fat have carbs. I don't count carbs from things such as greens, broccoli and cucumbers. They are negligible to me. It is important to consider where the carbs come from, not just the fact that they contain carbs. It is also important to consider the context of the carbohydrate. Everyone is different but for me the low carb thing is control my blood sugar pure and simple. Weight loss and control is secondary.
My thoughts is that all of those items are way too high in carbs for anyone on a low carb way of eating.
Take your lowest of potatoes: 17 g of carbs per 100 g of potatoes, which is about 3.5 oz. A small potato is considered 138 grams, or 26 net carbs. If someone limits their daily carb intake to 25 g, that's an awful lot of carbs on a very small amount of food, and they can have 0 carbs in anything else, so no other vegetables.
Just be aware of amounts of food eaten, how many carbs there really are in these items, and what else you are eating.
I'd rather spread my carbs out over the day on flax seeds, greens, broccoli, cucumbers, cream, eggs, almonds, etc.
I realize these are the worst items to eat in terms of carbs which is why I listed them. I am a type 2 diabetic and on LCHF as a lifestyle not a temporary diet.
I also avoid everything on the list except the beans. Even though they have a significant amount of carbs it is one if the foods that provides other nutrients and fiber and I don't think I could do without them and I really like them. I also like kidney and black beans as well as chick peas in hummus.
As you listed the foods that you do get your carbs from it seems you are really strict. To me that would be applicable for the induction phase of the Atkins diet or something similar. All foods except pure fat have carbs. I don't count carbs from things such as greens, broccoli and cucumbers. They are negligible to me. It is important to consider where the carbs come from, not just the fact that they contain carbs. It is also important to consider the context of the carbohydrate. Everyone is different but for me the low carb thing is control my blood sugar. Weight loss and control is secondary.
I realize these are the worst items to eat in terms of carbs which is why I listed them. I am a type 2 diabetic and on LCHF as a lifestyle not a temporary diet.
I also avoid everything on the list except the beans. Even though they have a significant amount of carbs it is one if the foods that provides other nutrients and fiber and I don't think I could do without them and I really like them. I also like kidney and black beans as well as chick peas in hummus.
As you listed the foods that you do get your carbs from it seems you are really strict. To me that would be applicable for the induction phase of the Atkins diet or something similar. All foods except pure fat have carbs. I don't count carbs from things such as greens, broccoli and cucumbers. They are negligible to me. It is important to consider where the carbs come from, not just the fact that they contain carbs. It is also important to consider the context of the carbohydrate. Everyone is different but for me the low carb thing is control my blood sugar. Weight loss and control is secondary.
You'd probably be better off to be eating high carb on a mostly vegetarian diet of whole foods.
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