Total Carbs
One of three macronutrients that provide energy, prevent disease, support bodily functions
- Carbohydrates are broken down into glucose for energy
- Whole carbs (good): Natural sugar/fiber like fruit, veggie, dairy or whole grain
- Refined carbs (bad): Prepackaged, prepared foods that have nutrients stripped
Health Benefits:
- fuel brain, kidneys, heart, nervous system
- helps digestion, helps you feel full
- keeps blood cholesterol levels in check
- affects blood sugar & insulin production
Low intake of Total Carbs
Symptoms of low Total Carbs intake
- Bad breath (ketosis)
- Constipation, Diarrhea
- Flu-like symptoms
- Headache, Poor concentration
- Low energy, Weakness
- Nausea, Vomiting, Stomach pain
Causes of low Total Carbs intake
- Gout
- Osteoporosis
- Heart disease
- Cancer
- A fib
Excess intake of Total Carbs
Symptoms of excess intake of Total Carbs
- Acne, Bloating
- Brain fog, Sluggish, Decreased cognitive function
- Cholesterol: High LDL (bad), Low HDL (good)
- Headaches
- High blood sugar
- Hunger, Thirst, Sugar cravings
At risk for excess Total Carbs
- Increased risk of heart disease
- Increased triglycerides
- Insulin resistance
- Obesity
- Metabolic syndrome
- Type 2 Diabetes
- Weight gain
Total Carbs Content in Foods
Foods High in Total Carbs
| Food | Serving Size | Carbs |
|---|---|---|
| White rice, short-grain, uncooked | 1 cup | 158.3 g |
| Couscous | 1 cup | 134 g |
| Tortilla chips, yellow | 1 cup | 134 g |
| Potato chips | 1 cup | 120 g |
| Oats | 1 cup | 103.4 g |
| Pancakes, syrup | 3 units | 102 g |
| Pretzel, soft | 1 large | 101.6 g |
| Dried fruit | 1 cup | 83 g |
| Raisins | 1 cup | 79.3 g |
| Chocolate cake, with frosting | 1 slice | 73 g |
| French bread | 1 slice | 72 g |
| Milk chocolate covered raisins | 1 cup | 68.4 g |
| Muffin, banana nut | 1 unit | 66 g |
| Granola, homemade | 1 cup | 65.7 g |
| Trail mix | 1 cup | 65.6 g |
| Oat bran | 1 cup | 62.2 g |
| Blueberry muffin | 1 medium | 61 g |
| Sweet potatoes, mashed | 1 cup | 59 g |
| Baked beans | 1 cup | 54.7 g |
| White rice, medium grain, cooked | 1 cup | 53.2 g |
| Soy chips | 1 cup | 53.2 g |
| Bagel | 1 unit | 52 g |
| Brown rice | 1 cup | 51.7 g |
| White chocolate | 3 oz | 50.4 g |
| Cream soda | 12 oz | 49.3 g |
| French fries | 1 serving | 48 g |
| Apple juice | 12 oz | 48 g |
| Yogurt, sweetened | 1 cup | 47 g |
| Raisin bran | 1 cup | 46 g |
| Black beans, cooked | 1 cup | 40.8 g |
Foods Low in Total Carbs
| Food | Serving Size | Carbs |
|---|---|---|
| Turkey, roasted | 3 oz | 0.1 g |
| Brie cheese | 1 oz | 0.1 g |
| Egg | 1 unit | 0.4 g |
| Cream cheese | 1 Tbsp | 0.8 g |
| Dill pickle | 1 small spear | 0.8 g |
| Pepperoni | 3 oz | 1 g |
| American cheese | 1 slice | 2 g |
| Almond milk, unsweetened | 1 cup | 3 g |
| Greek yogurt, plain | 3 oz | 3 g |
| Popcorn | 1 cup | 3 g |
| Zucchini, chopped | 1 cup | 4 g |
| Merlot, Cabernet, House red | 5 oz | 4 g |
| Cottage cheese, 2% | 4 oz | 5 g |
| Almonds | 1 oz | 6 g |
| Tofu, firm | 1 cup | 7 g |
| Peanut butter | 2 Tbsp | 8 g |
| Cashews | 1 oz | 8.6 g |
| Bell peppers | 1 cup | 9 g |
| Milk 1%, skim | 1 cup | 12.2 g |
| Strawberries | 1 cup | 12.7 g |
| Pineapple | 1 cup | 13 g |
| White bread | 1 slice | 14.3 g |
| Raspberries | 1 cup | 14.7 g |
| Onions | 1 cup | 15 g |
| Grapes | 1 cup | 15.8 g |
| Avocado | 1 unit | 17 g |
| Triscuit | 6 crackers | 20 g |
| Orange | 1 large | 22 g |
| Apple | 1 medium | 25 g |
| Chickpeas | 1 cup | 28.2 g |
References
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Eenfeldt MD, A. (2022). Eating low carb or keto when breastfeeding. Diet Doctor. https://www.dietdoctor.com/low-carb/when-breastfeeding
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