Counting Carbs: Selecting the Right Carbs for Your Diet

If I had to pick one thing that I’ve always been selective about, it would have to be carbohydrates. My ideal diet would restrict unhealthy carbohydrates like candy, fruit juices, pastries, and replace them with vegetables, protein and healthy fat. In my research, studies show that selecting the right type of carbs for your diet will not only reduce your appetite, but will be more effective and healthier than a low-fat diet. 

FAQs: 

How many carbs should I consume daily? 

According to Healthline, people who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise like lifting weights or sprinting. If you are aiming for weight loss, I'd recommend 50-100 carbs daily.  

How can I tell a good carb from a bad carb? 

Choose carbs that have fiber. Here are some examples of vegetables with a low carb count: bell peppers, broccoli, asparagus, mushrooms, zucchini, spinach, avocados, cauliflower, green beans, lettuce, garlic, kale, cucumbers, brussel sprouts, celery, tomatoes, radishes, onions, eggplant, cabbage and artichokes. 

Another option for healthy carbs are sweet potatoes, oatmeal and a variety of rice. These sources have a little higher carb count than the vegetables, but are still very nutritional. 

Bad carbs are those that aren’t always the most obvious. Stay clear of hydrogenated oils, high fructose corn syrup, dextrose, glucose, sucrose, etc. Instead, focus on selecting fruits, vegetables and whole grain products.

How do I find the amount of carbs? 

The label is important when counting carbs. Check not only the grams of carbohydrate provided but also the serving size. You may be eating more or less than what the serving size states.  

How does fiber affect my carb intake? 

Fiber is a type of carbohydrate that the body can’t digest. It passes through the body undigested, so the fiber grams don't necessarily count as carbs. When calculating the carb count for an item, you can exclude the fiber grams from the total number. Instead, count net carbs (net carbs = total carbs - fiber). 

There are several benefits to limiting bad carbs in your diet that go beyond aiding in weight loss. This will help with the overall improvement in your health.

After reading the labels of your favorite food, you will start to remember how many carbs each item has and it will help you with meal planning.