5 sources of hidden carbs

A low carb lifestyle can have many benefits including weight loss and better blood sugar control. From the outside, the principles are easy to follow, you simply avoid foods high in carbs and increase your intake from healthy fats. Unfortunately, in the modern world hidden carbs are everywhere, even in some seemingly ‘safe’ foods.

Sometimes not all hidden carbs can be avoided, but being aware of their sources can help to look for alternatives and increase the chances of achieving your health goals.

Here are some surprising sources of hidden carbs:

Processed Meats

Processed meats such as bacon and salami can be enjoyed in moderation, but the carb count can vary. Sausages and pre-made burgers can sometimes use binding agents such as flour and breadcrumbs which can often increase the carb count. Check the label before purchasing and look for options with a high meat content.

Tinned Soup

Soup can be a great option for a delicious warming lunch. However, it’s good to be mindful that even the cream-based soups (seemingly low carb friendly options) can contain a fair amount of flour as thickener. Instead, you could consider preparing your own using recipes such as our cream of chicken soup, it contains only 3g of carbs per serving!

Sugar Free Foods

When following a low carb lifestyle, it’s worth remembering that ‘sugar-free’ doesn’t always mean low carb. Maltitol is a common sweetener used in low sugar foods, in comparison to more natural sweeteners such as stevia, maltitol has a much higher glycaemic index meaning it can cause a rise in blood sugar levels [1].

Sauces

Unfortunately, many sauces use added sugar and flour to thicken and add flavour. Stick to lower carb alternatives such as mayonnaise and mustard.

Milk and Milk Alternatives

Milk contains the sugar lactose, so can easily increase your carb count. While a splash in your tea or coffee is unlike to do any harm, you may want to avoid more milky drinks such as lattes and opt for cream in your hot drink instead.

Milk alternatives can be great options for those who are lactose intolerant but be mindful some varieties can be high in carbs. Look for unsweetened varieties and avoid alternatives made from starchy foods such as rice or oats.

You can learn more about other sources of hidden carbs when you join the Low Carb Program.

[1]        Kearsley, M.W. and Boghani, N., 2016. Maltitol. In Alternative Sweeteners (pp. 316-331). CRC Press.