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How to Limit Carbs to Under 30 Grams | Momental Nootropics

How to Limit Carbs to Under 30 Grams | Momental Nootropics

Can We Survive on Less Than 30 Grams of Carbs Per Day? Actually We Thrive.

Carbohydrates, together with protein and fat, are essential in the human body and brain. Looking at these macronutrients at a chemical level, carbohydrates contain hydrogen, carbon, and oxygen.  This ensures that your body gets enough of a supply of energy and provides fuel for your central nervous system that will help you last through the day.

What is the best way to ensure that your body gets its supply of nutrients? The best way is through diet. After all, macronutrients cannot produce on their own, which explains why you need to pay attention to what goes inside your body, including the food you eat.

Here’s the thing: Despite their good intentions, carbs are viewed as “evil,” with some diet plans completely eliminating this food group because of the body’s ability to store unused carbs as fat. This leads to weight gain and, if left uncontrolled, obesity.

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We still believe that carbs are beneficial for the body, but we also believe that regulation is important. When it comes to the nootropic diet, it is imperative to both limit the carb intake to 30 grams or less, and make sure that you get your carb supply from the good sources.

 

What does under 30 grams of carbohydrates look like? Scroll down and take a look for yourself:

Fruits

Fruits are essential in keeping your brain healthy and functioning. Just make sure you reach for the whole fruit, your body and brain need the fiber to regulate blood sugar. Fruit juices should be avoided to prevent blood sugar spikes and glyemic imbalance.

Blueberries

Serving: 1.45 cups

Net carbs: 25 grams

Fiber: 5 grams

Bananas

Serving: 1 medium banana (approximately 5.5 ounce)

Net carbs: 27 grams

Fiber: 3 grams

Tomatoes

Serving: 28 ounces

Net carbs: 22 grams

Fiber: 8 grams

Apples

Serving: 7.5 ounces

Net carbs: 23 grams

Fiber: 7 grams

Kiwis

Serving: 14 ounces

Net carbs: 22 grams

Fiber: 8 grams

Strawberries

Serving: 2.75 cups

Net carbs: 25 grams

Fiber: 5 grams

Grapefruit

Serving: 1 cup

Net carbs: 26 grams

Fiber: 4 grams

Peaches

Serving: 150 grams

Net carbs: 13 grams

Fiber: 2.2 grams

                                       

Vegetables

An excellent source of nutrients that still limits carb intake is a vegetable. Take a look at the vegetables that are less in carbs but rich in essential nutrients to keep your brain and body healthy.

Carrots

Serving: 11 ounces

Net carbs: 22 grams

Fiber: 8 grams

Spinach

Serving: 3.5 ounces

Net carbs: 1 gram

Fiber: 2.3 grams

Red Onions

Serving: 8 ounces

Net carbs: 26 grams

Fiber: 4 grams

Kale

Serving: 12 ounces

Net carbs: 18 grams

Fiber: 12 grams

Red Peppers

Serving: 33 ounces

Net carbs: 19 grams

Fiber: 11 grams

Sweet Potatoes

Serving: 120 grams

Net carbs: 26 grams

Fiber: 4 grams

Cucumbers

Serving: 30 ounces

Net carbs: 26 grams

Fiber: 4 grams

Cauliflower and Broccoli

Serving: 5.75 cups

Net carbs: 16 grams

Fiber: 14 grams

Potatoes

Serving: 1 big potato

Net carbs: 20 grams

Fiber: 4-6 grams

 

High-Fat Foods

Never underestimate fats. Since you are limiting carb intake to less than 30 grams, fats can be a great alternative in making sure that your body gets enough energy for the day. Check out these high in fat, but healthy, foods for your brain.

Cashews

Serving: 3.75 ounces

Net carbs: 26 grams

Fiber: 4 grams

Pecans

Serving: 7.5 ounces

Net carbs: 16 grams

Fiber: 14 grams

Avocadoes

Serving: 12.5 ounces, or two large avocadoes

Net carbs: 6 grams

Fiber: 24 grams

Walnuts

Serving: 8 ounces

Net carbs: 14 grams

Fiber: 16 grams

Full-fat Yogurts

Serving: 26 ounces, or four containers

Net carbs: 30 grams

Fiber: 0 grams

 

Unhealthy Sources of Carbs

Most, if not all, of your favorite snacks and cheat meals contain carbs. The difference with these foods compared to fruits and veggies is the nutritional value. The key here is learning how to portion your food intake to make sure you won’t go overboard – in carbohydrates, of course.

Whole Wheat Breads

Serving: 1.8 slices

Net carbs: 24 grams

Fiber: 6 grams

(click here for a delicious almond flour bread recipe)

Coca Cola

Serving: Half can = 35 grams

Net carbs: 30 grams

Fiber: 0 grams

Snickers Candy Bars

Serving: 1 bar

Net carbs: 30 grams

Fiber: 0 grams

(Looking for a healthy treat with chocolatey goodness?)

Cheerios

Serving: One bowl

Net carbs: 28 grams

Fiber: 2 grams

Bacon (Yes, we love bacon for it's fat content and protein, but this is a carbs post)

Serving: 7 thick slices

Net carbs: 1.1 grams

Fiber: 0 grams

Beer

Serving: 1 bottle

Net carbs: 13 grams

Fiber: 0 grams

Red or White Wines

Serving: 1 glass

Net carbs: 2 grams

Fiber: 0 grams

Champagne or Dry Sparkling Wines

Serving: 1 glass

Net carbs: 1 gram

Fiber: 0 grams

Gummy Bears

Serving: Approximately 12 pieces

Net carbs: 28 grams

Fiber: 0 grams

 

Tips on How to Limit Your Carb Intake to Under 30 Grams

The amount of carbs you absorb is crucial, especially if you want to enjoy nootropic benefits. To make sure you get only less than 30 grams of carbs on your daily diet, here’s what you can do to keep your intake to its minimum:

 

Say goodbye to sugar-sweetened drinks

For starters, this type of drink is unhealthy. Second, too much sugar is added in the mixture, which could increase your risk of insulin resistance and lead to type 2 diabetes and obesity.

The same goes with drinking fruit juices or juices extracted from 100 percent fruit. This type of drink may have nutritional value because the vitamins and minerals are still there, but they have little or even no fiber content and are high in sugar.

Water can be bland, but if you want added flavor in your drink, simply put a slice of orange, lime, or lemon. This is healthier and comes with zero carbohydrates.

 

Choose sweeteners wisely

White or brown sugar may be your go-to sweeteners, but sadly, the effects are not good for your brain and body. Honey can be another option, since it is healthier, but one tablespoon can already give you 17 grams of carbs.

For healthier and sugar-free alternatives, xylitol, stevia, and erythritol are your best choices. You don’t have to worry about too many carbs, either.

 

Cut back on bread

Whether it’s white bread, whole grain bread, or even rye bread, bread, in general, is high in carbs and low in fiber. In fact, two slices can already give you 24 grams of net carbs, which means fiber is already deducted. Bread is made of grains, either refined grains or whole grains, thereby making them rich in carbs but poor in fiber content. This could contribute to unhealthy weight gain and other health complications.

If you want to get the nutrients bread can give without supplying your body with carbs, you can go for nuts, seeds, and vegetables.

 

A farewell party for rice and pasta, too, sorry!

Aside from bread, rice and pasta - especially the white, refined versions - are also high in carbs and come with little nutritional or fiber content. A cup of rice and pasta contain more than 40 grams of carbs each, which is beyond the 30 grams limit.

Eliminate white rice and white pasta as much as you can. If you need a boost in your energy and want to maximize nootropic benefits, stick to high-fat foods like oils, cheese, and sour cream, among others.

 

Always go for low-carb snacks

Carbs are found everywhere, especially on your favorite foods. To limit your carbs to below 30 grams, it is advisable to shop for low-carb snacks to keep you feeling full during the day without compromising nootropic benefits. Need some more healthy snack ideas with nootropic benefit- click here

Some of your options, per 28 grams of servings, include:

  •      Almonds, which contain six grams of carbs per serving
  •      Pecans, which have four grams of carbs
  •      Peanuts, with six grams of carbs
  •      Walnuts, which have four grams of carbs
  •      Macadamia nuts, also four grams
  •      Pecans, with four grams of carbs

 

Exchange your usual potatoes or bread for veggies when eating out

Steak or ribs are better off with bread, potatoes, and even rice, but this could lead to too many carbs in your body. When eating out, substitute the starchy side dish with low-carb vegetables like spinach, lettuce, collard greens, and other leafy veggies. You can even have a double serving too.

In relation to veggies, make sure you go for non-starchy ones. This includes broccoli, asparagus, zucchini, spinach, green beans, kale, cucumber, Brussels sprouts, tomatoes, cabbage, and artichoke, to name a few.

 

Low-carb dairy is key

Dairy products often get a not-so-good reaction from many people. However, if you are in a low-carb, nootropic diet, dairy, especially the low-fat version, can be your best friend.

Dairy contains conjugated linoleic acid, or CLA, which can promote fat loss and reduce fat mass. Nonetheless, it’s not just any dairy. Go for low-carb versions to make sure you are still within quota. Greek yogurt, ricotta cheese, and cottage cheese can be good sources without compromising nootropic benefits.

 

Always prepare foods with healthy fats.

There is nothing wrong with fat – as long as you choose the right kind of fat. When it comes to limiting carbs, increasing your fat intake is recommended. Fat will replace the carbs your body is supposed to take to keep you energized throughout the day. We've written about all of the great fats you should be eating here.

Still, it’s not just any kinds of fat taken at big amounts. Go for the healthiest choices, such as virgin coconut oil and extra virgin olive oil, and keep everything in moderation.

 

Make it a habit to read the label.

This is a must. If you want to limit carbs to under 30 grams, then you need to know how many carbs a particular food has. The best way to check this is by looking at the label. You can already see how many carbs are going inside the body for every serving, so you won’t overeat.

 

It’s okay to measure.

Measurement is crucial - especially if you want to make sure that you keep your carb intake below 30 grams. Don’t feel embarrassed if you ask for the exact measurement of every food you will buy or eat. Doing this will make sure that you stay on track and avoid compromising nootropic benefits.

 

Takeaway Message

At the end of the day, what matters most are the choices you make when it comes to nourishing your brain and body. Take note of these tips and learn the serving portions to make sure you stick to the diet and keep your brain happy and therefore you happy!

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