If, for some reason, you’ve decided to follow a restrictive diet, you can’t eat certain things—and in the case of the popular keto diet, that means carbohydrates.
Now, we should point out that carbs are good for you: They contain fibre, which helps keep you full (and regular!) and antioxidants, which science shows fight off a whole cadre of criminal diseases. You can certainly follow a sensible, well-rounded diet and still lose weight.
If, however, you’re committed to your keto or Atkins diet, you’ll want to pay attention to the carb count in your food. Certain foods are clearly up there—think, bread—but others aren’t quite so obvious. That’s where this list comes in.
(All nutritional information comes from the HPB’s Energy & Composition of Food’s database and United States Department of Agriculture’s National Nutrient Database.)
While milk is generally considered healthy for you for its calcium and vitamin D, it’s pretty high-carb.
One serving (1 cup): 11.78g carbs
They’re dried-up grapes—meaning they’re fruit, which can always be a low-carb killer.
One serving (1/4 cup): 27.24 grams of carbs
While it’s a whole grain, it will still take your carb intake pretty high.
One serving (1/2 cup): 28.52 g carbs
The grain is a great source of protein, but also packs a pretty carb punch.
One serving (1 cup): 21.3 g carb
This whole grain can be eaten alone or used in baking.
One serving (1/2 cup): 16.75 grams carbs
A lot of people start their morning with a bowl of oats, but know that it’s a big spike of carbs.
One serving (1 cup): 26.52 g carbs
You might want to think before you peel if you’re watching your carb intake.
One serving (medium): 21.91g carbs
The purple-coloured root is pretty packed with carbs.
One serving (1 cup): 14.78 g carbs
Whether you consume them in fruit or juice form, you’ll be getting a good spike of carbs.
One serving (1 cup): 21.35 g carbs
These dark red beans—and most beans in general—are high in carbs.
One serving (1/2 cup): 18.56 g carbs
Chickpeas—the main ingredient in hummus—are pretty high in carbs, too.
One serving (1/2 cup): 16.19 g carbs
Once again, fruit and carbs go hand-in-hand.
One average apple: 16.84 g carbs
Another citrus that contains a good amount of carbs.
One grapefruit (1 cup): 16.06 g carbs
This tropical fruit is super sweet and stuffed with carbs.
One mango (1 cup): 20.94 g carbs
They may be small, but they have a large amount of carbs.
One date (pitted): 17.99 g carbs
These Asian beans that originated in China are also high in carbs.
One serving (1/2 cup): 28.49 g carbs
You might want to go for the burrito bowl after learning how many carbs are in one tortilla.
One tortilla (25.4cm diameter): 35.55 g carbs
The fall fruit is slightly lower in carbs than its autumn partner, apples.
One pear (1 cup): 21.32 g carbs
Fresh corn on the cob is sweet for a reason—it’s loaded with carbs.
One serving (1/2 cup): 19.39 g carbs
Potatoes are good for you (unless we’re talking fries), but they’re loaded with carbs.
One potato (1 cup): 26.29 g carbs
Whole Wheat Pasta
Even if you pick whole wheat pasta over regular, you’ll still get a bunch of carbs.
One serving penne (1/2 cup): 14.58 g carbs
Sweet potatoes are lower in carbs than white potatoes, but they’re not low-carb by any means.
One serving (1/2 cup): 20.59 g carbs
Even if it hasn’t been sweetened, yogurt is still high in carbs.
One cup low-fat yogurt (227g): 15.98 g carbs
This sweetener made of agave plant (the same one that’s used in tequila) is packed with carbs.
One serving (1 Tablespoon): 15.81 g carbs
These yummy grains are colourful and carb-ful.
One serving (1/2 cup): 19.34 g carbs
Beans are great sources of fibre and protein, but they’re also loaded with carbs.
One serving (1/2 cup): 20.39 g carbs
Although it’s a natural sweetener, it’s still high in carbs.
One serving (1 Tablespoon): 22.99 g carbs
These juicy berries are popping with carbs.
One serving (1 cup): 21.45 g carbs
Another natural sweetener that still has a ton of carbs.
One serving (1 tablespoon): 13 g carbs
These starchy seeds have lots of carbs.
One serving (1 cup): 20.95 g carbs
By Emily Shiffer