Food Group Carbs/ Calories

The first number represents carbs and the second is the calorie count..

Milk
(higher percent of simple carbohydrates, less nutrient dense)

Chocolate milk (1 cup) 26 208
Low fat (2%) milk 12 121
Pudding (any flavor) (1/2 cup) 30 161
Skim milk (1 cup) 12 86
Yogurt (fruit-flavored, low fat) (1 cup) 42 225
Yogurt (frozen, low fat) (1 cup) 34 220
Beans
(higher percent of complex carbohydrates, more nutrient dense)

Black eye peas (1/2 cup) 22 134
Garbanzo beans (chick peas) (1 cup) 45 269
Navy beans (1 cup) 48 259
Pinto beans (1 cup) 44 235
Refried beans (1/2 cup) 26 142
White beans (1 cup) 45 249
Fruits
(higher percent of simple carbohydrates, less nutrient dense)

Apple (1 medium) 21 81
Apple juice (1 cup) 28 111
Applesauce (1 cup) 60 232
Banana (1) 27 105
Cantaloupe (1 cup) 14 57
Dates (dried)(10) 61 228
Fruit Roll-Ups (1 roll) 12 50
Grapes (1 cup) 28 114
Grape Juice (1 cup) 23 96
Orange (1) 16 65
Orange Juice (1 cup) 26 112
Pear (1) 25 98
Pineapple (1 cup) 19 77
Prunes (dried)(10) 53 201
Raisins (1/2 cup) 79 302
Raspberries (1 cup) 14 61
Strawberries (1 cup) 11 45
Watermelon (1 cup) 12 50
Vegetables
(higher percent of complex carbohydrates, more nutrient dense)

Carrot (1 medium) 8 31
Corn (1/2 cup) 21 89
Beans, Lima (1/2 cup cooked) 20 108
Peas, green (1/2 cup) 12 63
Potato (1 large, baked, plain) 50 220
Sweet Potato (1 large) 28 118
Three-bean salad (1/2 cup) 20 90
Grains
(higher percent of complex carbohydrates, more nutrient dense)

Bagel (1) 31 165
Biscuit (1) 13 103
Breadsticks (2 sticks) 15 77
Bread (white)(1 slice) 12 61
Bread (whole wheat)(1 slice) 11 55
Cereal, ready to eat (1 cup) 24 110
Cookie (oatmeal raisin)(1) 9 62
Cornbread (1 square) 28 178
Cream of Rice (3/4 cup) 21 95
Cream of Wheat (3/4 cup) 20 96
English Muffin 25 130
Fig Bar (1) 10 50
Graham crackers (2 squares) 11 60
Granola bar (honey and oats) (1 ounce) 19 125
Hamburger bun (1) 21 119
Hot dog bun (1) 21 119
Noodles (spaghetti)(1 cup) 34 159
Oatmeal (1/2 cup) 12 66
Oatmeal, Quaker instant, flavored (1 packet) 25 110
Pancake (4 inch diameter) 10 41
Pizza (cheese)(1 slice) 39 290
Popcorn, plain (1 cup, popped) 6 26
Pretzels (1 ounce) 21 106
Rice, white (1 cup) 50 223
Rice, brown (1 cup) 50 232
Saltines (5 crackers) 10 60
Tortilla, flour (1) 15 85
TriscuitsTM(3 crackers) 10 60
Waffles (2, 3.5" x 5.5") 17 130

So these are the foods to avoid LOL

Actually you can have some of these when you are on the maintenance phase of low carbing.. I now eat some of these without a problem..

Joanne, thanks for the list i am thinking of starting the low carb today. see how it goes.. been on it before . LaDean:)

Great list, Joanne - found quite a few on there I wasn't aware were high in carbs! This is one for the printer, for sure!

Thanks Joanne: I'm new to diettalk and have been struggling with Atkins for about a year. This list is a great start at getting back on track

THANKS FOR THE LIST I WROTE IT DOWN AND PUT IT IN MY FOLDER IM STARTIGN UP MY DIET AGAIN AND THIS TIME IAM GOING TO STICK ILL HAVE THIS LIST NOW SO I CAN CHECK AND SEE WHAT IM tAKING IN THANKS ALOT JOANNE

You folks are quite welcome... Just have to remember anything white or starchy is very high in carbs.. And sugar?? well it's sugar and very high in carbs as well.. What I also suggest is if any of you are buying low carb products just watch out for hidden carbs...

Thanks Joanne this list is very helpful to me too. You are a sweetie!!

Love and hugs,
lizzie

thanks lizzie and the feelings are mutual...

wow to think I use to eat more then half that stuff!

When I think of how I used to gorge on some of this stuff. . .man, it certainly puts things in perspective.

Hi, well guess i am on a low carb... i found out this week i am a border line dibetic.. so that says it. get with my act and get on this program.. so iam. the list will be very helpful for me to.. i figured this was coming. everything is sky rocket high the trig's and chol.. so i am not going on medication as of now. want to do this for me and myself.. then will see how it goes.. so you will be seeing me here more often.. i love the boards and go in and out alot of them.. good luck to all and have a good week. LaDean :)

It all averages out i think. now for me a slice of bacon is lots more healthy.. the apple has sugar in it and carbs. not high ones. i can have apples. but the bannans and higher carb ones are no no. i think each one has to figure out what helps them. now if those foods help you and you eat them. then go for it. i also believe like you said we can eat any of it. but in moderation and burn off what we eat. that is what its all about i think. i just gain eating fruit so i went on atkins to eat more protein which i was not and i was never full. so the atkins is my life time plan. but now i have reached goal on it and loss 36 lbs. i want to lose like 20 more so i am holding this for awhile and then move on. so good luck to you and everyone on the boards. HAVE A GREAT 2005 NEW YEAR.. i take one day at a time. a new day and now a new year to. i feel so good. got off the sugar what a change... LaDean :)

very useful. thank you

VERY useful - thank you! I just printed it out and am keeping a copy in my planner.

man oh man might as well eat dirt LOL


I guess all i can eat is skim milk, carrots, cantaloupe, refried beans. :)

Heaven all those things are sugar one way or the other..
Yah it seems like a lot to have to give up
I just started back on my low carbing.. I loved the way I felt on it but only difference is this time?? I'm not completely giving up on stuff.. I do allow some..

i know...

You called me Heaven? That's alittle formal. lol

Well Im allergic to all the artificial sweeteners and dont like most meats so Im screwed.

I refuse to eat anything with MSG/ADDITIVES/PRESERVATIVES and things that would harm me. Bacon and lunch meats have sodium nitrates and sodium Eurthrobate (sounds like earth ro bait) and anything with Stevia, Nutrasweet, ASpartame, Sacchrin, etc.

Sorry ....

I wish u luck. You've already proven success. Hope your having fun spoiling the grandbaby.

I called ya heaven cuz I was too lazy to type the whole name.. ROFLMAO..
I hope that was okay..
I don't blame you for not eating those things..
I basically eat fish and chicken.. or turkey sausage..
Before i would eat bacon like crazy and now I allow myself 2 strips.. So yes I've improved on it..
hehe.
Of course I don't spoil the little one.. Ya right!!!lol

No I meant we are long time friends you could call me Linda or emi

Adorable granddaughter.

I want to thank u for all the carb support on this forum and group. x

That list is wonderful, cut down on the sodium in breads - I am now eating a light rye with only 60 cal a slice and 120 mg sodium - read your labels.

Whether you are watching carbs, calories, sodium we should always read our labels.. I think it's a good habit :D.. If I talk too long in an aisle at the grocery store?? tough beanies.. I'm reading my labels..LOL

A very informative list!
thank you.
My cousin insists that Raisins and almonds are to be avoided as well..
Any thoughts on that?

My personal opinion on this is not to omit any foods. all foods can be eaten in moderation, using portion control, balance and common sense. omitting foods only leads to feeling deprived and in the future will come back as serious cravings. good carbs are needed for bodys fuel and should be eaten daily. its the refined carbs like candy, cookies, cake and ice cream that need to be limited as well as reading all labels for sugars, sodium which we need less of and aim for higher protein and fiber.

joanne, thanks for useful information!!!!! :up:

Great list!
Thanks for sharing this, this forum is very helpful. Keep coming up with such post in future also.
I always love to learn more about natural treatment for medical conditions.