Whilst selecting modest portions of carbohydrates from the starches portion guideline when on a low carbs diet, the main goal is to avoid raising blood glucose too much. This is why we avoid foods which are high in carbohydrates and sugars.
Complex carbs foods are those in wholegrain form such as wholegrain breads, oats, muesli and brown rice.
Complex carbs are broken down into glucose more slowly than simple carbohydrates and therefore provide a gradual consistent flow of energy throughout the day. Natural carbs are also a better choice when following a low carbohydrates weight lossand/or low glycemic diet plan.
But it turns out that not all starches are created equal and this is something you need to know when following a low carbohydrate diet.
Some starches are digested very quickly, and cause a rapid and large rise in blood sugar. So you need to be aware of the carbohydrates-glucose levels. Others are digested more slowly, causing blood glucose to rise less and over a longer period of time. And some carbohydrates, called resistant starch, is not digested in the small intestine at all, and so causes little or no blood sugar rise.
High complex carbohydrate food sources are in the carbohydrates list below. The best way to provide your low carb diet with complex carbohydrates is to consume foods in their most natural form.
The larger the percentage of rapidly-digested starch in a starchy food, the higher the Glycemic Index of that food.
When following a low carb diet plan for weight loss, you will have a modest intake of “2” starches per day and finding low carbohydrate foods by using your glycemic index chart.
Using the sample low carb menus’ provided here makes it very easy for you make low carb diet meals everyday!
Remember this is only til you reach your ideal weight! Then we will increase the carbohydrate portions weekly in phase 2 of your low carbohydrate diet plan.
Carbs Portion Guideline
Starches = 1 Serving
1/2 cup cooked oatmeal(not pkgd)
All Bran = 1/2 cup
Cheerios = 1/2 cup
corn flakes 1/2 cup
Rice Krispies = 1/2 cup
Special K = 1/2 cup
Brown or rye bread = 1 slice
Diet Bread = 2 slices Hollywood or weight watchers
Popcorn(unsalted,microwave) = 3 cups popped
Pasta = 1/2 cup cooked
Polenta = 1/4 cup cooked
Quinoa = 1/2 cup cooked
Sorghum = 1/2 cup cooked
Bannock (4″) = 1 small
Hamburg buns(low Cal) = 1 bun
Amaranth = 1/2 cup cooked
Congee = 1/4 cup cooked
couscous = 1/4 cup dry
Rice (white, wild, brown) = 1/4 cup cooked
Flat bread plain = 2 slices
Naan bread = 1/2 slice
Arrowroot = 2 cookies
English muffin = 1/2 muffin
potato = 1 small
Rice cakes = 1 large or 5 small
Wasa bread = 1 slice
Whole wheat dinner roll = 1 small (1 oz)
Tortilla-6″round = 1
Pita = 1/2 regular
Potato = 1 small
Carbohydrate Portion Size-Weight Loss Diet Tips 4 Life!