Become a Carb Guesser!
How to determine the carbohydrate content of your food when you don’t have a list handy.
Guessing the carbohydrate content of food items is not a talent you see very often, but it can be a very useful one! You might be wondering why you would need a very rare talent like this if I can simply read the label.
This guide helps you to guess the carbs for fresh items, which don’t have labels – a very useful skill when you are shopping without your Quick Weight Loss Shopping Companion.
Here we have compiled some guidelines to follow when shopping without your armour on, to avoid the danger of those carbohydrate bombs!
So, here is a general rule of thumb:
Most non-starchy vegetables are very low in carbs, which means less than 5g net carbs per 1/2 cup. However, there are some minor differences between them.
It is safe to estimate the amounts based on what the fruit or vegetable looks like. For those of you who don’t know your veggies all too well, use this simple cheat sheet:
Group Your Veggies
Divide vegetables into these four groups, depending on what part of the plant they come from – you will be looking at the outer appearance.
Leaves (almost zero carb)
Trace carbs are wrapped in so much fiber that there is little, if any, impact on blood sugar. They are rich in phytonutrients, vitamins and minerals.
Examples: lettuce, spinach, Swiss chard, herbs.
Stems and Flowers (very low carb)
Some stem and flower vegetables are asparagus, cauliflower, broccoli and mushrooms.
Fruit (moderate carbs)
The fruit is the part of the plant that contains seeds, although we tend to call it “fruit” only if it’s sweet.
Examples of “fruit” include peppers, squashes of all types, green beans, tomatoes, okra, and eggplant. Avocado is also a fruit, but is lower in carbs than the others.
Roots (very high carb)
Many roots, such as parsnips, water chestnuts, potatoes, sweet potatoes and yams are high in carbs.
However, some are actually lower in carbs, such as jicama, radishes, celery root and carrots.
Here are some common “measuring devices” that can be used to mentally calculate portions:
Average adult’s fist = 1 cup
Cricket Ball = 1 cup
Child’s fist = 1/2 cup
Cupped hand = 1/2 cup
Deck of cards = 1/3 cup
We also love this simple illustration from Guard Your Health
Why take the chance in guessing, print out our awesome Quick Weight Loss Shopping Companion so that you are never left in the dark!