High Carb Foods
Wtn_Gurl
Posts: 396 Member
I'm trying to lose weight and do low carb (due to pre-diabetes). so I'm going with 100 total carbs a day. I would love to eat brown rice, jasmine rice, beans. But they are pretty high in carbs per serving.
OK what if I ate a cup each of those foods, maybe every 3 days, that way, lets say I go over my carb limit for the day. But if I only ate that maybe 3 times a week, it would balance out at the end of the week. Even if I went over carbs in one day, could I just eat less carbs the next? or does it work like lets say I go over my carb limit one day, then count that day as done, and then resume regular eating the next day.
so in other words, I can eat 700 carbs in a week. but to include those foods, does it matter whether i eat all those carbs in one day, vs over the course of 7 days, as I am still keeping my carbs for the week at 700 total. Maybe on a rice day I could eat 200 carbs but the rest of the week less.
if I get the answer to this, then perhaps I can splurge on rice and beans without having to worry about overdoing my macros. I hope my explanation and plan makes sense.
OK what if I ate a cup each of those foods, maybe every 3 days, that way, lets say I go over my carb limit for the day. But if I only ate that maybe 3 times a week, it would balance out at the end of the week. Even if I went over carbs in one day, could I just eat less carbs the next? or does it work like lets say I go over my carb limit one day, then count that day as done, and then resume regular eating the next day.
so in other words, I can eat 700 carbs in a week. but to include those foods, does it matter whether i eat all those carbs in one day, vs over the course of 7 days, as I am still keeping my carbs for the week at 700 total. Maybe on a rice day I could eat 200 carbs but the rest of the week less.
if I get the answer to this, then perhaps I can splurge on rice and beans without having to worry about overdoing my macros. I hope my explanation and plan makes sense.
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Replies
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Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
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Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
ketosis is 50g net or less. but some people who are really active can still enter ketosis at higher amounts of carbs,but low carb can still help with people who have prediabetes/diabetes. you dont need to be in ketosis for it to help. many here are/were diabetic and eat more than 50g of carbs some eat more than 100.weight loss can help reverse type 2 and help with prediabetes as well. is it rare to be in ketosis with higher amounts of carbs? maybe but its happened. many of the diabetics here who reversed their diabetes,not all of them did keto or low carb. nothing against keto but its not the only way of improving health1 -
Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
2 GOALS - lose weight (controlled mostly by calories) and reverse the pre-diabetes. Doc said I could do 50 - 100 total carbs. Tryin to see from others here how I can manage the hi-carb complex carbs like rice, beans.
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but I still want to know how I can manage the high carb complex carbs . im thinking if I stay with up to 100 per day, if I go over a bit on some days, it might not make a difference in the overall month. but I don't want to start messing around and being very cautious. I'm also not looking to eat IIFM with refined carbs like cake, pastry, muffins, etc.0
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You can reduce your serving size, but that is usually disappointing. Also, you can do some BG testing to see how different foods affect you. Some people only have issues with white rice, but can tolerate brown. Typically, for this kind of issue (pre-diabetes/insulin resistance), the problem is more related to how many carbs are consumed in a sitting so you can't really balance it out over the week, which is why diabetics usually do a BG test in order to determine their insulin dose (although they get good at knowing without testing because they have tested often enough). What you are trying to avoid is spikes, not the overall trend. You should talk more to your doctor about what the real concern is and ask them about complex carbohydrates.1
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CharlieBeansmomTracey wrote: »Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
ketosis is 50g net or less. but some people who are really active can still enter ketosis at higher amounts of carbs,but low carb can still help with people who have prediabetes/diabetes. you dont need to be in ketosis for it to help. many here are/were diabetic and eat more than 50g of carbs some eat more than 100.weight loss can help reverse type 2 and help with prediabetes as well. is it rare to be in ketosis with higher amounts of carbs? maybe but its happened. many of the diabetics here who reversed their diabetes,not all of them did keto or low carb. nothing against keto but its not the only way of improving health
40, 50, whatever. It's pretty close. It's usually recommended to stick between 20-50g of net carbs per day to stay in nutritional ketosis from what I've heard. I just picked a mid-range number. Percentage (5-10%) is probably the more accurate method, because like you said, athletes can consume a lot more calories overall - so their carb grams can be higher.
And sure, eating a generally low-carb diet is still good for you, nutritionally. Less sugar and less processed carbs in favour of nutrient-rich veggies and proteins. But I do think the main benefits for Type 2 Diabetics come from being in a state of ketosis - the studies in the link I provided seem to support that.0 -
CharlieBeansmomTracey wrote: »Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
ketosis is 50g net or less. but some people who are really active can still enter ketosis at higher amounts of carbs,but low carb can still help with people who have prediabetes/diabetes. you dont need to be in ketosis for it to help. many here are/were diabetic and eat more than 50g of carbs some eat more than 100.weight loss can help reverse type 2 and help with prediabetes as well. is it rare to be in ketosis with higher amounts of carbs? maybe but its happened. many of the diabetics here who reversed their diabetes,not all of them did keto or low carb. nothing against keto but its not the only way of improving health
40, 50, whatever. It's pretty close. It's usually recommended to stick between 20-50g of net carbs per day to stay in nutritional ketosis from what I've heard. I just picked a mid-range number. Percentage (5-10%) is probably the more accurate method, because like you said, athletes can consume a lot more calories overall - so their carb grams can be higher.
And sure, eating a generally low-carb diet is still good for you, nutritionally. Less sugar and less processed carbs in favour of nutrient-rich veggies and proteins. But I do think the main benefits for Type 2 Diabetics come from being in a state of ketosis - the studies in the link I provided seem to support that.
for some it may benefit them,for others no.Like I said many people here who are/were diabetic dont do keto and manage their insulin just fine. some people cant do the high fat that comes with keto others can.0 -
Depends on what your goal is.
Why are you eating low-carb? It doesn't offer any weight loss benefits over CICO. I personally find it does have the benefit of controlling appetite because I find fat and protein much more filling than carbs.
If you want to enter nutritional ketosis, you'd have to give up your high-carb food entirely and try to stick below 40g net carbs per day. That's just how it works. You can't be in ketosis at 100g of carbs a day.
Either way, losing weight in general will help you on the diabetes front. There is some science suggesting that following a keto diet works well with diabetes, here's an overview to read: https://www.ruled.me/the-ketogenic-diet-and-diabetes/
2 GOALS - lose weight (controlled mostly by calories) and reverse the pre-diabetes. Doc said I could do 50 - 100 total carbs. Tryin to see from others here how I can manage the hi-carb complex carbs like rice, beans.
Just my little n=1 I lost 50lbs and normalized a pre-diabetic glucose number, just by starting to track my calorie intake/reduce calories. I never tracked or intentionally reduced carb intake. I'm a few years into maintenance now and I see glucose numbers in the 80s, while still not paying attention to carbs and just focusing on hitting my calorie targets.
Just losing the extra weight may be enough to stabilize your numbers.2 -
I think keeping carbs low for pre diabetes is about minimizing insulin, and then it would matter that you keep it low every day (and probably spread it between meals). It's not like just counting calories where you can have high and low days throughout the week. So the answer would be portion size (I did 100 g of carbs and found it not difficult to work in my favorite starchy carbs, either oats or potatoes or sweet potatoes).
That said, if you are finding it difficult and stressful, crazycatlady is right, many people reverse T2D and IR just losing weight, and doing moderate carb (30-40%) and just making sure you ate carbs combined with fiber and protein and fat would likely be fine, although I'd talk to your doctor or a dietitian.1 -
ok then that is helpful info from everyone! i just started adding fruit to my keto diet, and maybe in a week or two i will add some grains and see how that works on me. If i test it a week then i will have a better idea .0
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I only eat about 120g carbs(ish) a day. I still have garlic toast and potatoes daily. Just get to know your staples and you will figure out how many you can have. Your weekly carbs in one day would probably make you ill. If you're pre diabetic you should probably eat them evenly and include fat and protein when you do.0
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mrsnattybulking wrote: »I only eat about 120g carbs(ish) a day. I still have garlic toast and potatoes daily. Just get to know your staples and you will figure out how many you can have. Your weekly carbs in one day would probably make you ill. If you're pre diabetic you should probably eat them evenly and include fat and protein when you do.
oh that is helpful. thank you so much
i'm going to keep that in mind when i go shopping this weeknd for groceries.
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