Limiting bread, pasta, and cake is a natural first step when you’re trying to keep your blood sugar levels down. But carbs lurk in some less obvious places, and you need to know that when you’re counting carbs.
Exactly how many carbs do you need?
Well technically none! Despite what Kellogs would have you believe, human beings do just fine on a diet of fat and protein. Many people with diabetes aim for 45-60 grams of carb per meal (ie a total of around 180g) which is still way too high because it’s the equivalent of 45 (yes forty five) spoonfuls of sugar.
Here are just 3 examples of common foods that have hidden carbs:
– Milk substitutes- Soy milk and almond milk are great options for anyone who’s lactose-intolerant but can contain added flavours that are high in sugar. For example, a cup of vanilla almond milk has 16 grams of carbs.
– Yogurt- It’s a good source of calcium and often provides good-for-you bacteria called probiotics (look for “live active cultures” on the label). But some low-fat, fruit-flavoured varieties have upward of 40 grams of carbs for an 8-ounce serving (that’s 10 spoonfuls of sugar, believe it or not)
– Baked beans- One cup of canned baked beans has a whopping 54 grams of carbs. That is way more than your entire carb budget for one meal.
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