During our Paleo – Keto eating it is important that you only consume a maximum of 30 grams of Carbohydrates per day.
In this list that I will be providing is net carbs including sugars and starches. Fibre is excluded since fibre is fermented into short-chain fatty acids in the large bowel and these are good sources of alternative, non-carbohydrate energy.
An example of this is Linseed Bread because 100 grams of this contains 29 grams of total carbs. 27 Grams of this is made up of Fibre therefore there are only 2 grams of starch and sugar.
Therefore, when you are measuring the carbohydrate values given on labels, they are usually the total amounts which include starches, sugars, and soluble fibre. Try to tease out the net carb figure if you can by subtracting the fibre from the total carbs.
The Carb Manager App which was recommended to me also breaks the total carbs into the net carbs too. It is free and super easy to use.
Carbohydrate Food List
The list provided is net carbs of 100 grams of that food type.
GREEN FOOD
These foods have about 5 grams of net carbs per 100 grams of the food. Basically, that means that they are less than 5% carbs. These can be eaten pretty much as often as you want. Technically you would need to eat 500 grams worth before you run into trouble.
VEGETABLES
Pak Choi 1.2 grams
Curly Kale 1.3 grams
Spinach 1.4 grams
Asparagus 1.8 grams
Collards 2.0 grams
Marrow 2.0 grams
Courgette 2.1 grams
Swiss Chard 2.1 grams
Mushrooms 2.3 grams
Tomatoes 2.7 grams
Bamboo Shoots 2.8 grams
Aubergine 3.0 grams
Cauliflower 3.0 grams
Cabbage 3.5 grams
Green Beans 3.5 grams
Okra 3.8 grams
Fennel 3.9 grams
Turnip 4.2 grams
Broccoli 4.4 grams
Spring Onions 4.4 grams
Cress 4.9 grams
SALADS
Alfalfa Sprouts 0.2 grams
Endive 0.3 grams
Chicory 0.7 grams
Watercress 0.8 grams
Celery 1.4 grams
Romaine Lettuce 1.2 grams
Lettuce 1.6 grams
Radish 1.8 grams
Chives 2.0 grams
Avocado 2.0 grams
Olives 3.8 grams
Cucumber 3.1 grams
NUTS, NUT BUTTERS AND SEEDS
Hemp Seed 2.8 grams
Brazil Nuts 4.0 grams
Pecans 4.0 grams
FRUITS
Rhubarb 2.7 grams
GRAINS AND PULSES
Linseed/Flaxseed 2.0 grams
MISCELLANEOUS
Vinegars 0.0 grams
Sunflower Lecithin 0.0 grams
Soy Sauce 4.1 grams
Amber Food
These foods have between 5 – 10 grams of carbohydrates per 100 grams. Measure these carefully.
VEGETABLES
Brussel Sprouts 5.2 grams
Artichoke 6.0 grams
Pumpkin 6.5 grams
Corn/Baby Sweetcorn 6.5 grams
Swede 6.7 grams
Celeriac 7.2 grams
Beetroot 7.2 grams
Carrots 7.2 grams
Onions 7.3 grams
SALADS
Capsicum Pepper 7.5 grams
NUTS, NUT BUTTERS AND SEEDS
Coconut 6.0 grams
Almond 6.0 grams
Macadamia Nuts 6.0 grams
Walnuts 7.0 grams
Peanuts 7.0 grams
Hazelnuts 7.0 grams
Chia Seeds 8.0 grams
Poppy Seeds 8.0 grams
Tiger Nuts 9.0 grams
Pine Nuts 9.3 grams
FRUITS
Raspberry 5.0 grams
Blackberry 5.0 grams
Gooseberry 5.7 grams
Strawberry 6.0 grams
Lemon 6.2 grams
Cranberry 6.4 grams
Black/Red Currants 6.6 grams
Cantaloupe 7.2 grams
Water Melon 7.6 grams
Lime 8.2 grams
Mulberry 8.3 grams
Peach 8.5 grams
Apricot 9.0 grams
Nectarine 9.3 grams
Grapefruit 9.4 grams
Plum 9.6 grams
Orange 9.6 grams
GRAINS AND PULSES
Peas 9.0 grams
MISCELLANEOUS
Hummus 8.0 grams
Red Food
These foods contain more than 10 grams of net carbohydrates per 100 grams. These must be very very carefully rationed. It is safest to avoid them altogether as they tend to switch on addictive eating. They should be for occasional use only.
VEGETABLES
Squash/Butternut 10.0 grams
Leeks 12.0 grams
Lentils 12.0 grams
Parsnip 13.1 grams
Shallots 13.8 grams
Potatoes 14.8 grams
Artichokes 15.0 grams
Sweet Potatoe 28.0 grams
NUTS, NUT BUTTERS AND SEEDS
Almonds 10.0 grams
Sesame Seeds 11.0 grams
Sunflower Seeds 11.0 grams
Psyllium Husks 11.1 grams
Tahini/Sesame Butter 11.5 grams
Pumpkin Seed Butter 12.0 grams
Coriander Seed 12.0 grams
Caraway 12.0 rams
Peanut Butter 14.0 grams
Chestnut Butter 16.5 grams
Almond Butter 17.5 grams
Pistachios 18.0 grams
Pomegranate Seeds 18.7 grams
Cashew Butter 26.0 grams
Chestnuts 26.0 grams
Cashews 26.7 grams
Cumin Seeds 35.0 grams
Pumpkin Seeds 36.0 grams
Hazelnut Butter 57.0 grams
FRUITS
Clementine 10.3 grams
Cherry 10.4 grams
Elderberry 11.0 grams
Guava 11.0 grams
Satsuma 11.2 grams
Blueberry 11.3 grams
Apple 11.3 grams
Pineapple 11.6 grams
Pear 11.9 grams
Kiwi 12.0 grams
Passionfruit 13.0 grams
Quince 13.1 grams
Mango 13.4 grams
Pomegranate 15.0 grams
Grapes 16.1 grams
Banana 20.4 grams
GRAIN AND PULSES
Oats 10.3 grams
Quinoa 17.0 grams
Brown Rice 21.0 grams
Kidney Beans 35.0 rams
Haricot Beans 36.0 grams
MISCELLANEOUS
Dark Chocolate 100% 14.0 grams
Cacao Powder 16.5 grams
Dark Chocolate 85% 22.5 grams
Carob 23.5 grams
Cocoa Powder 25.0 grams
Baking Powder 27.8 grams
Why Is The Paleo – Ketogenic Diet Important For Our Health?
The Paleo – Ketogenic Diet reflects the importance of burning fats and short chain fatty acids as well as, or instead of sugars and the ability to swap between these options.
When we grow older our internal metabolism becomes less efficient. Our ability to digest and absorb foods well and our ability to produce hormones (adrenal and thyroid) declines so we need to help our bodies as much as possible, not only to live long but also to stay healthy into our mature years and so “live well”.
The PK Diet is
High Fat
High Fibre
Low Carbohydrate
Low Allergen
Rich In Micronutrients
Low Chemical and Toxic Burden
Not Addictive
This is the starting point for preventing and treating most diseases.
The initial difficulties to keto adaptation which is the switch to burning fat as the major fuel source as merely about changing your habits of a lifetime.
The PK diet is the diet that best suits our bowels, body, and brains. If we wish to live to our full potential in terms of quality and quantity of life, this is the diet naturally selected through evolution.
A high carbohydrate diet switches on the hormonal response, which is primarily insulin, which inhibits fat burning and mild hypothyroidism.
The modern western world lives in a permanent state of addictive carbohydrate food constantly since they are conveniently and cheaply available. This has caused a permanent metabolic syndrome with all the short-term fat and fatigue. In the longer term we suffer from heart disease, cancer, and dementia.
Conclusion
Cheap addictive carbohydrates will give a fix and will make us feel better. However, the longer-term effects of this can be catastrophic.
Hopefully, this list of carbohydrates will really help and laid out within the Green, Amber and Red Sections.
It is important that in an effort to succeed with this Paleo – Ketogenic Diet that you must stick to a maximum of 30 grams of carbohydrates per day.
Instant relief is NOT a banana away.
If you need any further help or have any questions then please let me know.
philebur
The importance of carbohydrates in our foods cannot be overemphasized as it is one of the most important classes of food. Carbohydrates is need for our everyday activities because they are energy giving food. But however too much of it can be really bad to our system and so the need to control it’s intake is very necessary.
Imelda Easthorpe
Thank you Phil,
I really appreciate your comments regarding carbohydrates. It is also important to note that not all carbohydrates are created equal and these lists provide that information for you .
Thank you
Imelda
Dexidoo
Besides the article you wrote about short chain fatty acids , I have read that after you mentioned that your fat was able to lose its acidity , to be able to digest fat , to be able to lose excess fat , after you mentioned that your body only does this in a small amount of time , but it turns out it does it by a lot People who think short chain fatty acids are too expensive for weight loss , for the reasons stated above , are just thinking of the short chain fatty acids .
Imelda Easthorpe
Thank you for your comments,
Yes people get really confused when it comes to short chain and long chain fatty acids which are both needed but in different degrees.
Kind regards
Imelda
LineCowley
This is a very informative and helpful post on the carbohydrate value of food. I often wondered why fiber was excluded from the carbohydrate list and you have answered that with the fact that fiber is fermented into short chain fatty acids in the large bowel.
I did notice that almonds appear on both the amber list and red list, so would like to know if this has to do with them being raw or roasted, or is there another reason?
Imelda Easthorpe
Thank you Lin,
I really appreciated your comments a lot.
The reason why almonds and products are on the red and amber lists is due to their higher carbohydrate content.
Thank you again
Imelda
Alblue
Thank you very much, the carb list that you’ve written is very useful for me. I’m trying to limit my carb daily intake since gaining some weight during this work from the home period. Recently, I tried to switch white rice with baked potatoes. Is it better? I’m not on a keto diet, but still trying to maintain my diet. Thanks.
Imelda Easthorpe
Thank you Alblue,
Well done for thinking about changing your food habits to something a lot healthier. Switching white rice to baked potatoes is not the best exchange. Try opting for wholemeal foods instead. Anything white has NO nutritional value and will only keep you addicted to sugar.
I hope that helps
Imelda