Scientific Wellness

• 1/2 cup (39g) uncooked rolled oats - 21g carbs 175g cooked brown rice - 56g carbs= 27g carbs

• 2 regular slices wholemeal bread - 25g carbs

• 1 medium boiled potato

 

REFINED CARBOHYDRATES​

• Avoid refined sugars, natural sugars and carbohydrates which are lower in fibre and many forms are generally made from white flour (which are also very low in nutritional value).

• Refined carbohydrate sources include: white rice, white bread, pizza bases, pastries, cakes, pies, donuts, biscuits, chocolate, lollies, soft drinks, sweetened beverages and other sweet foods.

 

UNREFINED CARBOHYDRATES

These foods are generally higher in fibre and less processed with more nutrients.

 

• Unrefined grains include: rolled oats, brown rice, wholemeal bread, quinoa, buckwheat, spelt and wholemeal pasta.

​​

• Starchy vegetables include white potato with skin (cooked and cooled for lower GI), sweet potato, pumpkin, corn, peas, beetroot and carrot. These vegetables are higher in carbohydrates and need to be limited on a low carbohydrate diet.

​​

• Fruits are high in fibre and some fruits are lower in sugar (carbohydrates), such as berries, sour cherries, green apples, lemon, lime, plums and grapefruit. Other fruits that are higher in sugar such as grapes, bananas, mangoes, oranges, sweet cherries, pears and kiwifruit may still be consumed in limited quantities (eg. 1 serve daily).

​​

• Legumes are high fibre, protein rich plant foods with a high starch content that may need to be limited. These include chickpeas, lentils, beans and split peas.

​

• Dairy products like milk, cheese, yoghurt, kefir or butter contain carbohydrates (in the form of lactose, a sugar) which may need to be limited. Some low fat dairy products are often higher in sugar and may need to be limited. TIP: look for less than 2.5g of sugar per 100ml, or less than 5g sugar per 100g on a nutrition panel for low sugar food products.

​​

• Non-starchy vegetables: these foods should provide the main source of carbohydrates in a low carbohydrate diet and include: leafy greens, broccoli, cabbage, brussel sprouts, cauliflower, capsicum, zucchini, eggplant, cucumber, tomato, onion, garlic and mushrooms.

​​

• Fibre: focus on high fibre foods such as non-starchy vegetables (especially broccoli, cauliflower and brussel sprouts), avocado, nuts, seeds and fibre boosters such as psyllium husk or LSA added to food. Aim for 25-30g fibre daily.

​​

• Hydration: avoid high sugar drinks (including fruit juice) and include 8 glasses of filtered water per day. Sip on sugar-free herbal teas and low carbohydrate soups to boost fluid intake.