Carbohydrate Portion Size For Low Carbohydrate Diets

by Trisha on August 22, 2009

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 Carbohydrates

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.

Men’s Low Carb Diet Plan
Women’s Low Carb 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.

  • Bran
  • Wheatgerm
  • Barley
  • Maize
  • Buckwheat
  • Cornmeal
  • Oatmeal
  • Pasta
  • Macaroni
  • Spaghetti
  • Brown rice
  • Potatoes
  • Other root vegetables
  • Wholemeal breads
  • Granary bread
  • Brown bread
  • Pitta bread
  • Bagel
  • Wholegrain cereals
  • High fiber breakfast cereals
  • Porridge oats
  • All bran
  • Wheetabix
  • Shredded wheat
  • Ryvita crispbread
  • Muesli
  • Cassava
  • Corn
  • Yam
  • Oatcakes
  • Peas
  • Beans
  • Lentils
  • 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.

    Low carb meal plan for men
    Low carb meal plan for women”

    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
    Rice 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!

    { 0 comments… add one now }

    Leave a Comment

    Previous post:

    Next post: