Carb counting

Hello LCHF followers,

Here is a manual which tells how much carbs are there in typical Indian/Pakistani food. It will be helpful to keep carbs under 120g.

nufs.sjsu.edu/pdf/CarbCount...

Please Note: This paper was published by medical professionals so there is a section which tells that LCHF will not stand for long and all that stuff (which can be ignored by LCHF followers :))

Breads: 15 g Carb(1 carb)

1 slice bread, white, wheat or whole grain

1 small Pau/dinner roll

½ roti ( bajra, makai, jowar)

1 Chapati, 6” diameter

¾ paratha or thepla, 6”*

½ paneer paratha

¾ potato paratha, 6”*

1/4th of 8”x 2” naan

½ of a pita bread

2 puris 5”

½ hamburger/hot dog bun

½ of a 2oz bagel

1 small croissant*

½ English muffin

1 small muffin*

1 dosa approx 10”diameter

1 small idli

2 mini rava idlis

25g/3tbsp atta(whole wheat)

25 g/ 3tbsp maida (all-purpose flour)

1 small croissant*

Cereals/grains: 15g Carb(1 carb)

½ C poha

½ C Dalia(cooked)

½ C upma (cooked)

½ C pasta(cooked)

½ C cooked hot cereal

1/3 C white rice cooked

1/3 C brown rice cooked

1/3 C tamarind rice

1/3 C bisi bhela Bhath

½ C biryani/pulao*meat

½ C khichadi/khichri cooked

1 square dhokla

½ C matki usal

½ C dhansak*

½ C aviyal

1/3 C uppuma

½ uttapam vegetable(small) or

1 mini uttapam, 4”

2 tbsp tapioca uncooked

½ C wheat sprouted

Starchy Vegetables: 15 g carb

1/3 C plantain green

1 C winter squash

½ C potato sabji*

1 small potato boiled or baked

½ potatoes mashed

½ C sweet potatoes

½ C peas

½ C corn

½ C yam

French fries*

½ C hash browns*

1C mixed veg(corn,peas)

Pulses/dals/beans: 15 g Carb

½ C lentils cooked

½ C toor dal cooked

½ C tomato dhal

½ C mung dal cooked

1C thin mixed dal cooked

½ C kidney beans cooked

½ C chickpeas cooked

½ C lobia(black-eyed peas) cooked

1/3 C besan

1 C rasam

½ C sambar

1/3 C hummus

½ C vegetable korma

1 ¼ vegetable tofu stir fry

1 C aloo gobhi

½ C dhansak*

¾ C spinach and garbanzo beans curry

½ C tomato herb soup

1 C sprouted moong salad

¾ C chicken noodle soup

1 ¼ C chicken curry

1 ¼ C chicken chettinad curry

Sweets: 15 g carb(limit to 10% of diet)

5 vanilla wafers

2 nankhatai, small*

1 small ghulab jaman*

1/3 C carrot halwa*

¼ C sooji halwa*

1 handava*

6 pcs khandavi*

½ C kulfi*

½ small laddoo

1 magas, 1 ½” x 1 ½” pc

2 thin mathias

1 pc mohanthal, 1 ½” x 1 ½”

1 med rasgollah

1 small rasmalai

¼ C shrikand

½ C ice cream*

¾ of a granola bar*

½ of a 2 oz glazed doughnut*

1 (3 oz) frozen fruit juice bar(100%fruit)

1 small brownie(2 inch)unfrosted*

1 small cupcake unfrosted*

½ slice cake, frosted( 2 inch square)*

2 small cookies, plain or sandwich with

crème filling*

1 roll fruit snacks, chewy

½ C sugar free pudding*

¼ C pudding regular*

1 tbsp honey

2 tbsp light maple syrup

1 tbsp maple syrup, regular

½ C frozen yogurt*

1 C(8oz) sport drinks(Gatorade)

1 tbsp sugar

½ C chocolate milk

Milk/yogurt: 15g Carb

1 C skim, 1%milk

1C 2%, whole milk*

Fruits/Juices: 15g Carbs

1 small Apple

4 whole apricots (fresh)

8 halves dried apricots

½ C canned apricots

1 small banana (4oz) or ½ medium

¾ C blueberries

1 C cantaloupe/honeydew melon cubes

1 med. Chiku(sapota)

12 sweet cherries

3 dates

2 med figs fresh

1 ½ dried figs

½ C fruit cocktail

½ grapefruit

17 grapes

6 jambu

4 loquat

1 kiwi

¾ C mandarin oranges

½ small mango( ½ C)

1 small nectarine

½ C canned peaches/pears

1 small orange

1 C papaya cubes

½ med passion fruit

½ large pear or 1 small

1 med peach

¾ C fresh pineapple

½ C canned pineapple

2 small plums

3 dried plums(prunes)

3 tbsp raisins

1 C raspberries

1 ¼ C strawberries

1 med seetaphal

2 small tangerines

1 ¼ C watermelon cubes

½ C apple juice

1C buttermilk

½ C evaporated skim milk

1/3 C nonfat dry milk powder

1 C plain yogurt, nonfat

1 C plain yogurt, regular*

1 C fruit flavor yogurt, artificial sweetener

1 C lassi*, artificial sweetener

1C masala chai made with 1%milk

1/3 C grape juice

½ C grapefruit juice

1/3 C mango juice

½ C guava juice

½ C orange juice

½ C pineapple juice

1/3 C prune juice

Snack foods: 15g carb(1carb choice)

1oz. bhelpuri

1oz chevda

½ C namkeen/nimco*

6 pani puri

2 papad

¾ veg samosa (1samosa=21g CHO)*

1 med vegetable cutlet*

3 pcs pakoda spinach*

1 kachori(veg)*

1 kachori(mung dal*)

2 pcs cauliflower bhajia

2pcs dahi vada*

1oz. Banana chips

3 squares graham crackers

4-6 round crackers(Ritz type)*

6 saltine crackers

3 C popcorn

2 rice cakes 4”

1 ½ C mumbra(puffed rice)

¾ oz(9-13) snack chips, potato or tortilla*

10 French Fries*

Combination foods/Misc: 30g Carbs(2

CHO servings)

1 C meat & potato salan/curry*

1 C Haleem(made with wheat,lentils, meat)*

1 C dal gosht*

1 C kadhi* made with besan

1 meat burrito*

12 chicken nuggets*

1 C macaroni & cheese*

1(3”x4”) piece of lasagna*

¼ of 10 inch pizza*

1 C ravioli*

2 soft tacos*

1 tostada with beans*

Vegetables: 5 g Carb ( Count if serving size more than 15 g)

½ C cooked vegetables (asparagus, green

beans, bean sprouts, beets, broccoli, cabbage,

carrots, cauliflower, eggplant, okra, onions,

spinach, tomato, turnips, and zucchini etc.)

1 C raw vegetable

½ C tomato or vegetable juice

¼ C tomato puree

½ C tomato sauce

½ C pasta/spaghetti sauce

Free Foods: < 5g carbs and 20 calories

Foods like sugar free sodas and beverages,

artificial sweeteners, spices and seasonings

fall into this category.

Carbohydrate Counting Resources

 ADA Complete Guide to Carb Counting (Paperback) Available from Amazon.com

for about $12.00

2 Replies

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  • Wow!

  • Practically it is very difficult.

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