This is an extract from eHow Health:
When people think of carbohydrates it is rare that the first thing that comes to mind is vegetables. However, there are some vegetables that are extremely high in carbs and should be avoided in low carb diets. In this review of vegetables "no carbs" indicates that those vegetables have less than 1 carbohydrate. "Low carb" vegetables contain one to three carbohydrates, "medium carbs" vegetables contain four to six carbs and "high carbohydrate" vegetables contain seven to 27 carbohydrates, which is how many are in a yam.
No Carbs
No carbohydrate vegetables can be eaten in abundance in low carbohydrate diets. These veggies include horseradish, lettuce, mushrooms and watercress.
No Carbs
No carbohydrate vegetables can be eaten in abundance in low carbohydrate diets. These veggies include horseradish, lettuce, mushrooms and watercress.
Low Carbs
Low carbohydrate vegetables can also be eaten in abundance. Use these foods to fill up on while avoiding other carb rich foods. Enjoy asparagus, broccoli, celery, cucumber, fennel, olives, peppers and spinach as opposed to the vegetables in the medium to high carbohydrate category.
Low carbohydrate vegetables can also be eaten in abundance. Use these foods to fill up on while avoiding other carb rich foods. Enjoy asparagus, broccoli, celery, cucumber, fennel, olives, peppers and spinach as opposed to the vegetables in the medium to high carbohydrate category.
Medium Carbs
These vegetables should be consumed in moderation and include brussels sprout, cabbage, cauliflower, leeks, okra and tomatoes.
These vegetables should be consumed in moderation and include brussels sprout, cabbage, cauliflower, leeks, okra and tomatoes.
High Carbs
These vegetables are high in carbohydrates and should be avoided. High carbohydrate vegetables include carrots, corn, peas, parsnips, potato and yams.
These vegetables are high in carbohydrates and should be avoided. High carbohydrate vegetables include carrots, corn, peas, parsnips, potato and yams.
Fruits
Some fruits are low in carbohydrates as well. These include blackberries, grapefruit, lemons and rhubarb.
Some fruits are low in carbohydrates as well. These include blackberries, grapefruit, lemons and rhubarb.
Vegetables with low carbs are more complex carbohydrates because your body needs to work harder to get the carbohydrates (and energy) from the food. High carbohydrate are simple and they release sugar into your bloodstream easily (and thus cause your blood sugar levels to fluctuate).
So the whole thing behind this diet is to keep your blood sugars level and it is therefor better to eat the vegetables with the more complicated carbohydrate structure.
Holford's low GL diet says that your plate must be 1/4 protein, 1/4 simple carbohydrates and 1/2 complex carbohydrates and he gives tables showing the acceptable amounts simple carbohydrates that one can eat.
What I've learnt today is that we do not HAVE TO eat the simple carbohydrates. We must just make sure that we eat protein and balance it with vegetables. I've been including potatoes or rice or something with my meals, but I don't always feel like these things. I think they are satisfying and they fill me up but I don't always want them. So... I don't have to have them! I just must make sure that I eat enough complex carbohydrates with the protein. This seems easier to me
Well, that's how I understand it. Hope that helps!
