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Carbs
portemkate
Posts: 1 Member
I had no idea fruit and vegetables have so many carbs. I have been eating apples, blueberries, strawberries and staying away from grapes and banana's. What fruits and veggies are not so high in carbs? Trying to count macros and I'm really new to it. Thank you.
5
Replies
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spinach, broccoli, cauliflower
are you trying to avoid carbs for a reason? what % do you have your macros set to?4 -
Is there a medical reason for monitoring carbs? Cucumbers, celery, lettuce; things like that are low carb. But those things are also low in nutrients too.
My initial macro focus is on protein. Getting adequate protein can help those eating at a deficit retain a larger % of lean muscle mass (moderate deficit & strength training help too). Then I focus on getting healthy fats. Our bodies need dietary fats for absorbing vitamins and so much more.
Carbs are whatever is left over. If you find carbs are crowding out protein and fats, then there's an issue. Carbs are just energy.
Calories are what matter most for weight loss (staying under our maintenance calories).3 -
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Blueberries and strawberries have low net carbs. They are also very nutritious and are a great dessert with a little real whipped cream.3
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canteloupe0
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Do you have to limit carbohydrates? Many people, including myself, prefer to eat abundant vegetables. Assuming you don't have special medical needs, you can just focus on getting sufficient protein and fat and not worry about carbohydrates.0
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Yes fruit have a lot of carbs because of the sugar but they also come with fiber (unless you get it as juice). Veggies shouldn’t be too much of a problem. They have less than say pasta or other high carb foods. I assume you are going for a low carb diet. Veggies is the way to go!0
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Strawberries, blueberries, and raspberries are the fruits lowest in carbs - like the poster above, I love them with real whipped cream! For veggies, anything leafy, along with broccoli, cauliflower, and brussels sprouts are usually pretty good bets. Carrots, parsnips, and turnips are lower in net carbs than potatoes, but somewhat higher in carbs than the green veggies. Green beans are also in that sort of medium net carb range for me - I have to have more variety than all the greens. Of the leafy greens, kale is surprisingly high in carbs relative to lettuce/spinach, but it's still a great choice otherwise nutritionally. Hope this helps!1
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I don't know if this is helpful but I made a chart a long time ago of my fave fruits and their glycemic load
Lime GL: 1 Serv 4.25oz
Strawberry GL: 2 Serv 4.25oz
Apricot GL: 3 Serv 4.25oz
Grapefruit GL: 3 Serv 4.25oz
Lemon GL: 3 Serv 4.25oz
Cantaloupe GL: 4 Serv 4.25oz
Guava GL: 4 Serv 4.25oz
Nectarines GL: 4 Serv 4.25oz
Oranges GL: 4 Serv 4.25oz
Pear GL: 4 Serv 4.25oz
Watermelon GL: 4 Serv 4.25oz
Blueberries GL: 5 Serv 4.25oz
Peach GL: 5 Serv 4.25oz
Plum GL: 5 Serv 4.25oz
Apple GL: 6 Serv 4.25oz
Pineapple GL: 6 Serv 4.25oz
Kiwi GL: 7 Serv 4.25oz
Mango GL: 8 Serv 4.25oz
Cherries GL: 9 Serv 4.25oz
Prunes GL: 10 Serv 2.75oz
Banana GL: 11 Serv 4.25oz
Grapes GL: 11 Serv 4.25oz
Figs GL: 16 Serv 2.75oz
Dates GL: 18 Serv 2.75oz
Raisins GL: 28 Serv 2.75oz2 -
Anything that isn't protein or fat is carbs...there's really no reason to worry about it...carbs have nothing to do with weight management.
I just got back from Tanazania...they eat a ton of fruit, vegetables, and rice and beans are staple foods...they're lean AF...4 -
If you enjoy a diet that is largely based on carbs and you are satiated by that, then there is no reason to cut the carbs; unless you have diabetes or insulin resistance. If anything, I'd put a little more focus on protein than anything else.
I lost and have kept off 50 lbs eating about 50% of my calories from carbs. My triglycerides went from 220 to 40. And I am more fit than I have been in decades.3 -
Carbs are my Fuel! I NEED LOTS!0
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Where the whole fruit is being consumed the fibre reduces the speed of release of the natural sugar so it does not create the same spike as the same amount of "refined sugar" would. Where only the "juice" of a fruit is taken rather than the pulp you loose the fibres regulatory benefit. I heard it reported yesterday, from a Bristol, UK hospital, the problem with "refined sugar" is the flow of insulin it engenders to remove it from the blood stream. The body not wanting to lose anything which may be beneficial eventually, does the decent thing and banks it for later use, as you guess it, fat.
Unless someone has a known reason for being low carb there is usualy no benefit from loosing such beneficial foods. As someone who has an acquired complex relationship with salicylate which many fruits and veg use to protect themselves from moulds and mildews as well as being related to aspirin. Regular folks are able to eliminate this substance without issue. For self preservation to eliminate all sals foods managing on those with negligible or trace amount. (see the work of Ann Swane etal, of the RPA nutritional department in Australia or the Finegold diet which was not strict enough for my situation. Salicylatesensitivity.com has the full listings) I much prefer to take phenol eliminating enzymes so I can enjoy the benefits of regular fruits with natural vitamins.2 -
Where the whole fruit is being consumed the fibre reduces the speed of release of the natural sugar so it does not create the same spike as the same amount of "refined sugar" would.
The problem with this claim is that generally people don't consume sugar alone.
If I add a bit of sugar to some oats and flaxseed, I could well have less sugar and more fiber than someone who eats oats with an apple or banana. Similarly, if I make a rhubarb sauce and add a bit of sugar, I may still have less sugar and more fiber than someone who makes an apple sauce (with no added sugar).
The difference is NOT the sugar, but the overall food consumed (or, IMO, diet consumed).
I'd agree, of course, that OP probably should not worry about carbs, especially not from vegetables and fruits, if she or he has a balanced, nutrient dense diet with adequate healthy fat and protein, and that cutting back on vegetables is not the right thing to do (except in really rare cases having to do with specific dietary conditions or intolerances). If you think you are eating too many vegetables because carbs, you should probably rethink your assumptions.1 -
Am I really reading this all right? Whole fruits and vegetables, whether they have a million grams of carbs or zero, aren’t going to make you fat. The body needs carbs and just nutrients in general. Fruit and veggies have so much to offer like iron, calcium, vitamins, fiber... the only carbs I don’t eat are carbs from processed junk. That stuff isn’t *as* healthy as the whole plant.2
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UltraVegBabe wrote: »Am I really reading this all right? Whole fruits and vegetables, whether they have a million grams of carbs or zero, aren’t going to make you fat. The body needs carbs and just nutrients in general. Fruit and veggies have so much to offer like iron, calcium, vitamins, fiber... the only carbs I don’t eat are carbs from processed junk. That stuff isn’t *as* healthy as the whole plant.
Technically, the body doesn't need carbs. It can run on ketones and create glucose from fats and proteins. You still couldn't take the carbs out of my cold dead hands, but if there is a question of semantics, carbs are non essential.3 -
UltraVegBabe wrote: »Am I really reading this all right? Whole fruits and vegetables, whether they have a million grams of carbs or zero, aren’t going to make you fat. The body needs carbs and just nutrients in general. Fruit and veggies have so much to offer like iron, calcium, vitamins, fiber... the only carbs I don’t eat are carbs from processed junk. That stuff isn’t *as* healthy as the whole plant.
In the context of a diet that meets your nutritional needs, there is no reason to avoid foods that have undergone processing. Some of them, in fact, can be really convenient, tasty, and healthy additions to the diet.4 -
do you eat a lot of other sources? I only ask because I have been trying to get my % of carbs higher and because I don't really eat grains on a daily basis despite all the veggies I've been eating, the bananas, grapefruits and oranges I eat every day, etc I I have trouble getting my carbs up over 30% of daily cals. If you have a lot of grains...or even condiments/sauces, etc you might want to re-eval those if you are monitoring the carbs0
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Excess calories as part of overall consumption are what cause weight gain.UltraVegBabe wrote: »Am I really reading this all right? Whole fruits and vegetables, whether they have a million grams of carbs or zero, aren’t going to make you fat.
You can't point to one calorie source and say that it isn't going to make you overweight and point to another calorie source and say that it is. Whole fruits and veggies and a cookie are equally culpable to making someone overweight if both were consumed in a situation where the person had an overall calorie surplus.
Consuming X won't make you overweight is just as untrue as consuming X will make you overweight.0 -
portemkate wrote: »I had no idea fruit and vegetables have so many carbs. I have been eating apples, blueberries, strawberries and staying away from grapes and banana's. What fruits and veggies are not so high in carbs? Trying to count macros and I'm really new to it. Thank you.
You and many of the rest got our eyes opened on the calories in fruit. Since I find keeping my carbs at 50 grams or less daily is key to my automatic weight management so I really have to limit the fruit but can eat some since I do not eat added sugars or eat any form of any grain for pain management for over three years now.
Over time you will find the best Way Of Eating for your best overall health. What may be the right WOE for one may be the wrong WOE for another.5 -
UltraVegBabe wrote: »Whole fruits and veggies and a cookie are equally culpable to making someone overweight if both were consumed in a situation where the person had an overall calorie surplus.
I agree with this but feel the need to clarify a few things of importance.
- Fruit also contains fiber so its is a better source of sugars than a cookie which is just full of refined carbs.
- Fruit also contains anti-oxidants and other vitamins/minerals etc that are good for you, a cookie probably doesn't have much nutrition other than calories.
- Over eating with fruit is much harder than overeating with cookies.
Over all eating fruit is healthier than a cookie but yes in excess they will both make you overweight although a cookie is more calorie dense per unit than fruit.7 -
cwolfman13 wrote: »Anything that isn't protein or fat is carbs...there's really no reason to worry about it...carbs have nothing to do with weight management.
I just got back from Tanzania...they eat a ton of fruit, vegetables, and rice and beans are staple foods...they're lean AF...
Ya, I dropped a size without even trying when I was in Costa Rico and mostly eating fruit, vegetables, rice and beans.0 -
Nutrition is important. Nutritional needs can (and should) be met. The issue is that some people think that they should lose weight as long as they eat "healthy" and are confused when they don't or think that the reason they are overweight is because of some of the "unhealthy" foods they eat.Ryansworld84 wrote: »
I agree with this but feel the need to clarify a few things of importance.UltraVegBabe wrote: »Whole fruits and veggies and a cookie are equally culpable to making someone overweight if both were consumed in a situation where the person had an overall calorie surplus.
- Fruit also contains fiber so its is a better source of sugars than a cookie which is just full of refined carbs.
- Fruit also contains anti-oxidants and other vitamins/minerals etc that are good for you, a cookie probably doesn't have much nutrition other than calories.
- Over eating with fruit is much harder than overeating with cookies.
Over all eating fruit is healthier than a cookie but yes in excess they will both make you overweight although a cookie is more calorie dense per unit than fruit.
Calories are fungible. From a weight perspective, 150 calories from pineapple are entirely equal to 150 calories from broccoli which are entirely equal to 150 calories from Oreos. The Oreos won't derail weigh loss when eaten in moderation and the pineapple and broccoli can't be eaten in unlimited quantities.
I've had good results from aiming for 80% of my calories from nutrient-dense foods and 20% from treat foods.3 -
Nutrition is important. Nutritional needs can (and should) be met. The issue is that some people think that they should lose weight as long as they eat "healthy" and are confused when they don't or think that the reason they are overweight is because of some of the "unhealthy" foods they eat.Ryansworld84 wrote: »
I agree with this but feel the need to clarify a few things of importance.UltraVegBabe wrote: »Whole fruits and veggies and a cookie are equally culpable to making someone overweight if both were consumed in a situation where the person had an overall calorie surplus.
- Fruit also contains fiber so its is a better source of sugars than a cookie which is just full of refined carbs.
- Fruit also contains anti-oxidants and other vitamins/minerals etc that are good for you, a cookie probably doesn't have much nutrition other than calories.
- Over eating with fruit is much harder than overeating with cookies.
Over all eating fruit is healthier than a cookie but yes in excess they will both make you overweight although a cookie is more calorie dense per unit than fruit.
Calories are fungible. From a weight perspective, 150 calories from pineapple are entirely equal to 150 calories from broccoli which are entirely equal to 150 calories from Oreos. The Oreos won't derail weigh loss when eaten in moderation and the pineapple and broccoli can't be eaten in unlimited quantities.
I've had good results from aiming for 80% of my calories from nutrient-dense foods and 20% from treat foods.
Agreed1 -
kshama2001 wrote: »cwolfman13 wrote: »Anything that isn't protein or fat is carbs...there's really no reason to worry about it...carbs have nothing to do with weight management.
I just got back from Tanzania...they eat a ton of fruit, vegetables, and rice and beans are staple foods...they're lean AF...
Ya, I dropped a size without even trying when I was in Costa Rico and mostly eating fruit, vegetables, rice and beans.
Similar experience in Nicaragua.1 -
a) There are plenty of cookies which also contain fiber. Not every cookie is an Oreo, Animal Cracker or Nilla Wafer.Ryansworld84 wrote: »- Fruit also contains fiber so its is a better source of sugars than a cookie which is just full of refined carbs.
b) Put the "refined" hoopla aside and consider simple vs. complex carbs. The vast majority of the carbs in fruit are simple carbs (mono or disaccharides) - Fructose and Glucose. The grains used in the making of most cookies are complex carbs (aka polysaccharides or starches). Sure, they also contain sucrose (a disaccharide), but most cookies aren't made of 100% sugar - or even close.
c) "Refined" carbs are used by the body for energy just like any other carbs are. And refined carbs can be simple or complex in structure. All carbs are ultimately metabolized into monosaccharides (simple sugars) in the body, the only difference is the speed at which it happens.
d) If you're using "refined" as a synonym for "bad", you've just slapped the "bad" label on a very large and diverse array of commonly consumed foods. And very undeservedly so.
a) There are plenty of cookies which contain antioxidants, vitamins and minerals which are good for you. And as discussed above, they also contain both simple and complex carbohydrates, which are used by the body for energy, glycogen replenishment, etc. Many of them also contain fats, which are essential (in the proper dosages) for vitamin absorption, hormone regulation, cellular construction, etc.Ryansworld84 wrote: »- Fruit also contains anti-oxidants and other vitamins/minerals etc that are good for you, a cookie probably doesn't have much nutrition other than calories.
b) Context and dosage matter. So far I haven't seen anybody espouse the idea of excluding all fruits from your diet and eating nothing but cookies. But if that's the scenario we're going to pitch, I'll concede that a diet consisting entirely of cookies would be a bad idea. But on the flip side of that coin, a diet consisting entirely of fruit would be an equally bad idea.
a) Subjective and depends upon the person. For some, it's definitely true. But to add on to that.....Ryansworld84 wrote: »- Over eating with fruit is much harder than overeating with cookies.
b) ...put a bag of dried mangoes in front of me and watch me prove you completely wrong on this one. I'd happily crush a huge bag of them faster than I'd crush a bag of Oreos. I buy dried mangoes in small quantities because if I bought a two pound bag it wouldn't even last a day.
a) Again, context and dosage. Personally, I don't view individual foods as "healthy" or "unhealthy" without considering their place in the overall diet.Ryansworld84 wrote: »Over all eating fruit is healthier than a cookie but yes in excess they will both make you overweight although a cookie is more calorie dense per unit than fruit.3 -
a) There are plenty of cookies which also contain fiber. Not every cookie is an Oreo, Animal Cracker or Nilla Wafer.Ryansworld84 wrote: »- Fruit also contains fiber so its is a better source of sugars than a cookie which is just full of refined carbs.
b) Put the "refined" hoopla aside and consider simple vs. complex carbs. The vast majority of the carbs in fruit are simple carbs (mono or disaccharides) - Fructose and Glucose. The grains used in the making of most cookies are complex carbs (aka polysaccharides or starches). Sure, they also contain sucrose (a disaccharide), but most cookies aren't made of 100% sugar - or even close.
c) "Refined" carbs are used by the body for energy just like any other carbs are. And refined carbs can be simple or complex in structure. All carbs are ultimately metabolized into monosaccharides (simple sugars) in the body, the only difference is the speed at which it happens.
d) If you're using "refined" as a synonym for "bad", you've just slapped the "bad" label on a very large and diverse array of commonly consumed foods. And very undeservedly so.
a) There are plenty of cookies which contain antioxidants, vitamins and minerals which are good for you. And as discussed above, they also contain both simple and complex carbohydrates, which are used by the body for energy, glycogen replenishment, etc. Many of them also contain fats, which are essential (in the proper dosages) for vitamin absorption, hormone regulation, cellular construction, etc.Ryansworld84 wrote: »- Fruit also contains anti-oxidants and other vitamins/minerals etc that are good for you, a cookie probably doesn't have much nutrition other than calories.
b) Context and dosage matter. So far I haven't seen anybody espouse the idea of excluding all fruits from your diet and eating nothing but cookies. But if that's the scenario we're going to pitch, I'll concede that a diet consisting entirely of cookies would be a bad idea. But on the flip side of that coin, a diet consisting entirely of fruit would be an equally bad idea.
a) Subjective and depends upon the person. For some, it's definitely true. But to add on to that.....Ryansworld84 wrote: »- Over eating with fruit is much harder than overeating with cookies.
b) ...put a bag of dried mangoes in front of me and watch me prove you completely wrong on this one. I'd happily crush a huge bag of them faster than I'd crush a bag of Oreos. I buy dried mangoes in small quantities because if I bought a two pound bag it wouldn't even last a day.
a) Again, context and dosage. Personally, I don't view individual foods as "healthy" or "unhealthy" without considering their place in the overall diet.Ryansworld84 wrote: »Over all eating fruit is healthier than a cookie but yes in excess they will both make you overweight although a cookie is more calorie dense per unit than fruit.
I agree with your message here and some of your replies were simply due to me not being specific with my message (I get short when typing on my phone) one example is bringing up dried fruits and I agree with what you said however I was talking about whole fruits not dried (I didn't explain that well). With that said, in my opinion, you should limit cookies even if they are a healthier version and you should absolutely limit junk cookies like oreos. Eliminate them totally, if you like them, is not what I am saying. Just make it a rare occasion you enjoy them.
I actually do not eat a lot of fruit but if the choice is between a whole apple or a oatmeal raisin cookie, in my opinion, the apple is a healthier choice overall. Can you make the cookie work with your nutrition plan, yes you can.
Can that cookie be healthy, yes it can. Is it the best choice, not necessarily. Is it healthy to enjoy things you like, absolutely.
I just don't want the average person to think you can eat cookies on a regular basis and expect that to be the best choice possible, not just with weight but with health which goes beyond losing or maintaining a healthy weight.
Also when I talk about 'refined' what I mean is something that is stripped of its nutrition value and other elements to get you to a more pure form of something. For example white sugar vs sugar in an apple that comes with fiber and other nutrition.
In my opinion if you are advocating that a cookie is the same as a piece of whole fruit I cannot agree with that.6
This discussion has been closed.
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