12 Foods With More Carbs Than a Slice of Bread, Based on Science

Food

Thinking about trying a low-carb diet? You probably know that you’ll have to cut way, way back on foods like bread, pasta, and potatoes. But there are other foods you’ll need to pay attention to as well.

It’s true that not all carbs are created equal. Refined or simple carbs like white bread or cookies have undergone processing that strips them of their beneficial nutrients, explains New York-based registered dietician Rebecca Ditkoff. That includes fiber, which helps slow digestion and keep your blood sugar levels steady. Unrefined or complex carbs have been processed minimally, so their fiber and nutrients stay intact. They can help you stay fuller longer, promote weight loss, and lower your risk for high cholesterol and diabetes.

The catch? Even though complex carbs are worlds healthier than their simple counterparts, they’re still, well, carbs. So if you’re going the low-carb route (looking at you keto lovers), you’ll still need to pay close attention to the amounts that you eat, says St. Louis-based registered dietician Sarah Pflugradt. Here are 12 surprisingly high-carb foods to watch for—all of which pack more carbs than a slice of whole wheat bread (about 14 grams).

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