Carbohydrate Content of Select Foods

Fruit Apple - medium Banana - medium Avocado Strawberries 1 Cup Blueberries 1 Cup Blackberries 1 Cup Raspberries 1 Cup Cherries 1 Cup Mango - 1 (207g) Grapes 1 Cup Pineapple 1 Cup Papaya 1 Cup Watermelon 1 Cup Cantaloupe 1 Cup Honeydew Melon 1 Cup Kiwi - medium Orange - medium Lemon - medium Lime - medium Cranberry 1 Cup Date - 1 pitted medjool Fig - 1 raw Fig - 1 dried Grapefruit 1/2

Grams of Carbs 25 27 17 12 21 15 15 22 35 27 22 14 12 16 16 11 16 5 7 13 18 12 5 13

Grain or Legume White Rice 1C Cooked Brown Rice 1C Cooked Whole Wheat Flour 1C Wheat Berries 1C cooked Rye 1C Oats 1C cooked Barley 1C cooked Spelt 1C cooked Kamut 1C cooked Couscous 1C cooked Quinoa 1C cooked Rice pasta 1C cooked Buckwheat 1C cooked Teff 1C cooked Amaranth 1C cooked Sorghum 1C cooked Lentils 1C cooked Kidney Beans 1C cooked Navy Beans 1C cooked Chick Peas 1C cooked

Grams of Carbs 45 45 87 50 118 103 44 51 52 36 39 43 122 50 46 143 40 40 48 45

Copyright 2013 Erica L. Robinson BA(Hons), RHN, Kinesiologist, CCNM ND 2014 www.wholelifehealth.ca

Carbohydrate Content of Select Foods

Vegetable Tomato - 1 medium Broccoli -1 Cup Raw Cauliower - 1 Cup Raw Carrots - 1 medium Zucchini - 1 medium Eggplant - 1 Cup raw Celery -1 medium stalk Brussel Sprouts -1C cook Bean Sprouts -1 Cup Green Beans - 1 C Sweet Potato - 1 medium White Potato - 1 medium Butternut Squash - 1C cooked Acorn Squash - 1C cooked Spaghetti Squash - 1C cooked Pumpkin - 1C cooked Cucumber - 1/2C Lettuce - 1C Spinach - 1C Sprouts - Alfalfa 1C Kale -1 Cup Swiss Chard -1 Cup Raw Mushrooms - 1 Cup Onion - 1/2 Cup Cooked Garlic - 1 clove

Grams of Carbs 5 6 5 6 7 5 1 12 5 8 24 30 22 30 10 10 2 1 1 1 7 1 2 10 1

Vegetable Sugar Snap Peas - 1 C cooked

Grams of Carbs 11

Nuts and Seeds Peanut - 1/2C roasted Almond - 1/4C Brazil Nut - 1/4C Cashew - 1oz Pumpkin Seed - 1/4C Sesame - 1TBSP Sunower Seed - 1/4C Pistachio -1/4C Macadamia - 1/4C Almond Butter 1 TBSP Peanut Butter 1 TBSP

Grams of Carbs 15 5 4 9 6 2 7 8 5 3 3

All nutritional information taken from www.nutritiondata.com These foods are predominantly unpackaged and without a nutrition label. Please refer to your packaged food!s nutrition label for exact carbohydrate content.

Copyright 2013 Erica L. Robinson BA(Hons), RHN, Kinesiologist, CCNM ND 2014 www.wholelifehealth.ca

Carbohydrate Content of Select Foods

Other Foods Wafe - 1 Eggo Pancake - 1 Gluten-free Wafe - 1 Bagel Slice of bread Oatmeal Cookie Chocolate Chip Cookie Mars Bar Snickers 1 tsp sugar 1 tsp honey 1 tsp agave nectar 1 tsp maple syrup Larabar (Apple Pie Flavour) Taste of Nature Nut bar Soy Sauce 1 TBSP Mayo 1 TBSP Ketchup 1TBSP Mustard 1TBSP Relish 1 TBSP Sauerkraut 1/2 Cup Raw Cacao 1TBSP Lindt 90% Dark Chocolate 3 squares Jam 1TBSP 14 11 20 29 10 10 7+ 31 35 4 6 5 4 24 19 1 1 1 4 5 3 3 2 14

Grams of Carbs

Cutting Back on Carbs: The modern North American diet contains on average 330 carbohydrates per day. Carbohydrate consumption should ideally be within 100-150 grams per day for health and weight maintenance. Issues with a high carbohydrate diet above 150 grams are the accompanying insulin output. High insulin levels are proinammatory and pro-weight gain. Dairy and Wheat are insulinogenic (promote insulin secretion) above and beyond their carbohydrate content, thus they are especially fattening. A diet high in vegetables (5-10 servings/ day), moderate in fruit (0-2 servings) and animal proteins including eggs (2-3 servings) and low in nuts, seeds, legumes, grains, sugars and processed foods is the ideal way to maintain a healthy carbohydrate intake.

Taken from www.marksdailyapple.com

Copyright 2013 Erica L. Robinson BA(Hons), RHN, Kinesiologist, CCNM ND 2014 www.wholelifehealth.ca