Thursday, 28 April 2011

LCHF: Vegetables

I talk a lot about vegetables. I think many people on the LCHF diet avoid them for no good. A rule of thumb when eating LCHF is to avoid all food containing more than 5 g carbs / 100 g. If you are on a max 20 g carbs per day, as many on LCHF, GI, Atkins or other low carb diets are, that translates to 1 kg broccoli or 300 g of carrots. Quite a big difference, right. By choosing low carb vegetables like broccoli, you can eat 100-200 g and still manage your daily restriction of 20 g easily. It's about choosing wisely! Of course, you can eat carrots, too, but they contain a relatively high amount of carbs, so you'd want to keep it to small amounts.

Below is a table I made for you with most common vegetables and carbs per 100 g.
Green: veggies with less than 2.5 g carbs - you can eat in larger portions.
Yellow:  between 2.5 g and 5 g carbs - OK, but eat in moderation.
Red: more than 5 g carbs - be careful. It's quite easy to eat 100 g or more when eating vegetables so keep it to small amounts.

Don't forget to use your common sense. Even though garlic contains 16 g carbs, most people only eat a few grams per serving, so using garlic is perfectly fine (and tasty).

Again: all values are per 100 g. Source: fineli.fi.


6 comments:

  1. how do you feel about peanut butter
    high moderate or low consumption
    thank you

    ReplyDelete
  2. I was soo excited when I found this list. I have really missed veggies since I started LCHF a week ago. However, I found very different numbers for the veggies I was hoping to eat:
    (100g)
    Broccoli 7
    Brussels Sprouts 9
    cucumber 3.6
    spinach 3.6
    alfalfa sprouts 2.1
    zucchini 2.5
    I can still fit some of these veggies into my diet, just not as many as I was hoping, especially if I use garlic or lemon juice. Who knew there were so many hidden carbs!

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  3. this must be 'net carbs', as it certainly doesn't match the USDA database.

    ReplyDelete
    Replies
    1. The table is showing total gram carbohydrates per 100g. 'Net carbs' is not a metric I use. Could the values be different due the different units used by my source and the USDA database?

      Delete
  4. His measurements actually do match the USDA database.
    http://ndb.nal.usda.gov/ndb/foods/show/2994?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=11205

    ReplyDelete
  5. Net carbs subtract the dietary fibre from the carbs to account for the lowering in GI that fibre brings.

    ReplyDelete