Carbohydrates are a hotly debated topic. Some people believe that carbs should be the foundation of any diet, while others steer clear of them altogether. Many also find it difficult to work out which foods are low carb and which are high, as there is no official definition. However, by looking closely at the foods you consume, it isn't difficult to work out which carbohydrate category they fall into and whether they are suitable for your goals.
Meat and Fish
The first foods many low-carbohydrate dieters choose to make up the bulk of their calories are meat and fish, as all varieties are virtually carb free. Low-carb diet plans like Atkins and the South Beach Diet advise followers to base their meals around animal products, as they are high in protein and low in carbs. While it is tempting to always opt for leaner protein sources like chicken and tuna, higher fat choices like grass fed beef and wild salmon provide many beneficial nutrients, such as conjugated linoleic acid (CLA) and omega-3, which leaner meats and fish don't.
Nuts and Oils
While meat and fish may be excellent low-carb foods, it is a good idea to vary your food choices to include a wide range of vitamins and minerals. Nuts and oils contain very few carbs, yet lots of healthy fats. Nuts like almonds, cashews, macademias and brazils, and oils such as olive and avocado contain a high amount of monounsaturated fat, which has been linked with reducing the risk of heart disease.
Grains
All grains can be considered high-carb foods. There are two types of grain: whole grain and refined. Whole grains contain the entire grain kernel, and include brown rice, oatmeal and any foods made from whole-grain flour. Refined grains are much more processed and are devoid of bran and germ. White bread and white rice are both refined grains. The majority of the grains you consume should be whole grains, as these provide more fiber, B vitamins and iron.
Fruits and Vegetables
Fruits and vegetables are predominantly composed of carbohydrates. Root vegetables like potatoes, yams, squash and turnip, and high-sugar fruits like dates, banana, and pineapple are all fairly high in carbohydrate, while green vegetables, and dark colored fruits like berries are much lower in carbs. To get the most benefit from fruits and vegetables, eat a range of different colored fruits and vegetables.
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