Diet plans and heath experts talk frequently about eliminating white carbs from your diet, but what exactly does that mean? White carbs are starchy foods like pasta, potatoes and sugar. These foods are public enemy No. 1 if you're on a low-carb eating plan. They also have to be carefully monitored if you suffer from diabetes. These foods are believed to have an immediate impact on your blood sugar and insulin levels. There are several kinds of white carbs.
White Flour
According to the American Diabetes Association, white flour refers to flour made from only one part of the wheat: the starchy endosperm. Whole wheat is processed so that the hull, which contains most of the fiber and nutrients, is removed. Without the fiber, white flour has a more immediate impact on blood sugar, and is one of the main targets in a low-carb diet. White flour is made into white bread, tortillas and baked goods. It's also commonly used to thicken sauces and gravies.
White Sugar
White sugar is quickly converted into glucose in your bloodstream, triggering a flood of insulin. According to the American Diabetes Association, controlling your intake of white sugar can help you control your blood sugar. For those on a low-carb diet, this means avoiding soda, candy, pastries and anything containing sugar. Sugar is also widely used in sauces, jams, drink mixes and salad dressings. Look at food labels for words like cane syrup, high fructose corn syrup and ingredients than end in "ose," such as dextrose and lactose.
Starchy Fruits Vegetables
Starchy white carbs come primarily from root vegetables like potatoes and carrots. According to Nutrition Data, the average potato has approximately 63 grams of carbohydrates. Most low-carb plans only allow around 20 grams per day in the form of green, leafy vegetables. Starchy white carbs also exist in fruits. For example, bananas are about 93 percent carbohydrate. A medium banana contains 27 grams.
Milk
According to Cornell University, milk is approximately 4.9 percent carbohydrate. These carbohydrates exist in the form of milk sugars called lactose. In many foods like low-carbohydrate cheeses, the milk is processed and the milk sugars are removed or converted. This accounts for the carb difference in milk versus cheese. People following low-carbohydrate diets are advised to avoid milk because of its milk sugars.
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