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 subscribe to my channel. Just hit the
subscribe button down below this video and hit the bell to get notified
whenever I release a new video every 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...
