You may have noticed that the Low-Carb Approved Foods List does not contain grains, legumes, or other similar staples. Did you wonder why?
In this blog post, we’ll explain why we don’t include these items on the Low-Carb plan, and how you can make smart decisions if you choose to include them in your system meal plan.
Why No Grains—Source of Carbs Is Key
We did not include grains like rice, oats, or wheat because we prefer to use vegetables as rich and varied sources of complex carbs and fiber.
There are two common types of carbohydrates—simple and complex.
Simple carbohydrates are usually refined in some way, like flour, sugar, or are low in fiber. They are broken down very quickly by your body, and can lead to blood sugar “spikes” followed by “crashes.”
Complex carbs, like those found in veggies like broccoli, roasted brussels sprouts, or squash, are loaded with fiber, vitamins, and other nutrients. Their complex structure takes longer to break down, reducing their impact on blood sugar levels.
While whole grains (like brown rice or quinoa) or sweet potatoes contain these complex carbs, they are not as nutritionally-dense as colorful veggies, and are much higher in calories.
One big benefit of following your Xyngular system is not having to count carbs as carefully when following the Low-Carb Approved Foods List.
As an example, even a 1/2 C serving of rice contains about 23 grams of carbohydrates. That’s almost HALF of the daily carb target of 60g for the Low-Carb Meal Plan. This can put you in a bind as you tweak the rest of your meals for the day trying to stay within the plan guidelines, causing stress and feelings of guilt or even failure.
On the other hand, a 1/2 C of shredded cabbage contains just two (two!) grams of carbs! It is easy to see how choosing veggies as your carb source allows you a lot more freedom and flexibility, without having to carefully watch your carb intake.
For some tasty low-carb, veggie-forward ideas, check out our recipe library here.
Guidelines for Adding Grains
If you choose to incorporate grains, beans, or other carb options, like potatoes or sweet potatoes into your Low-Carb plan, we recommend the following guidelines:
Don’t exceed your total daily calorie limit for the day.
A calorie deficit is key to losing weight.
— 1600 daily calories for women
— 1800 daily calories for women
Track your total carbs—60g daily limit.
Continue to eat all your veggie servings (1-2 C both lunch and dinner).
This may require you to choose lower-carb veggie options than usual.
Stick to the Approved Foods List wherever possible.
Choose complex-carb grains high in nutrients and fiber.
— 1/2 C Quinoa
14g carbs, 2g fiber, 115 calories
— 1/2 C Oats
27g carbs, 4g fiber, 150 calories
— 1 Medium sweet potato
27g carbs, 4g fiber, 115 calories
—1/2 C Black beans
21g carbs, 8g fiber, 115 calories
To learn more about your Low-Carb meal plan, visit the System Resources page, or check out this blog post.
On the Low-Carb Meal Plan, you can take advantage of one high-carb meal each week. Click here to read more about how to have a great high-carb meal.
Want some recipe ideas? Check out our growing library here.