Firstly, we highly suggest you get our new book, The South African Keto and Intermittent Fasting Cookbook.
It's an invaluable addition to your keto/Banting lifestyle.
You can find it here: The South African Keto and Intermittent Fasting Cookbook
Onto the net carbs...
I'm going to do a series of all the stuff currently on the net carb list, starting from lowest to highest carb.
Recent posts have me realising that some don't understand the concept of net carbs.
Of the Common vegetables, lettuce comes in at the lowest carb. Butter lettuce is 1g net carbs per 100g vs that of iceberg at 1.8g net carbs per 100g. A cup of shredded lettuce weighs around 72g, which means a cup of lettuce net carbs would be between 0.72g and 1.3g net carbs.
#UnderstandingNetCarbs
I will use the above hashtag on the rest of them on facebook, too.
Part 2 of our #understandingnetcarbs series and next on the list is cheddar cheese.
Pretty low carb at 1.3g net carbs per 100g. A whole cup of grated cheddar weighs around 235g, which would equate to under 3.1g net carbs per cup. Just remember though that it contains 1 third of it's weight in fat and a quarter of it's weight in protein - which is excellent if you're vegetarian 😁
Part 3 on the series of #understandingnetcarbs is Spinach.
Per 100g whether cooked or raw, is 1.4g net carbs. (Some of the veg carbs change according to how you cook it, so bare that in mind for future)
1 cup of raw chopped spinach weighs around 30g which would only be around 0.4g net carbs.
1 cup boiled spinach, drained, would weigh around 180g, which would equate to 2.5g net carbs.
Really hope this helps some, and remember:
You're allotted +-25g net carbs to "spend" per day. Spend it wisely 😁
Part 4 of our #UnderStandingNetCarbs series has us looking at a common vegetable used for soups and stews. I don't know about you, but a vegetable soup is incomplete without Celery! 100g of raw celery (because some like to eat it as crudites) is 1.4g net carbs, where as cooked, this figure goes up to 2.4g for 100g. A cup of raw celery, chopped, weighs around 101g, so a cup is also around 1.4g, raw, whereas a cup of cooked celery (because it's denser) weighs around 225g, which would equate to 5.4g net carbs per cup.
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
Part 5 of our #UnderstandingNetCarbs series looks at flax seeds.
Flax seeds, per 100g, has a net carb value of 1.6g.
A cup of flax seeds weighs around 178g - which means that a cup of flax seeds has around 2.9g net carbs.
Ground flax seeds have varying values according to brands, so check the packages there, and remember, ground flax seeds have a shorter shelf life than whole flax seeds, so it's best to store it in the freezer.
Flax also has a decent amount of Omega 3 in.
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
Part...errr....6 I think 🤔🤣 of our #UnderstandingNetCarbs series has Asparagus under the spotlight.
Growing up I didn't even know what fresh asparagus was, I thought it all came canned, but that's a story for another day 🤣
Fresh asparagus, raw, per 100g is 1.8g net carbs whereas cooked, per 100g, is 2.1g net carbs. Now, depending how it's sliced/cut up, a cup generally weighs 120g raw and 180g cooked. So that means a cup is 2.2g net carbs raw and 3.8g cooked.
FYI: fresh cooked asparagus has a vastly different taste to the canned!
Part 7 of our #UnderstandingNetCarbs series looks at the humble radish.
They're really easy to grow and can be delicious in salads. What many don't know though is that roasted radish has a bit of a baby potato mouth feel and taste about it - so if you're missing that, give them a try!
At only 1.8g net carbs per 100g whether cooked or raw, they're perfect to add to your meals. A cup of radishes can vary in weight but on average, it's around 120g, so whether cooked or raw you're looking at only 2.16g net carbs per cup!
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
Part 8 of our #understandingnetcarbs series is all about Avo!
Per 100g you're looking at 2g net carbs but per cup of mashed avocado, it's 4.9g net carbs. So if you're not having any other carbs and just meat, you could have quite a lot of avo, but remember, they're packed with healthy fats, and so filling.
Do you like avocado? We love them 😁
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
Part 9 of our #UnderstandingNetCarbs series has us looking at these little beauties! Whether you call them courgettes, baby marrow or zucchini, I find them very versatile - as they can be added to baked sweet treats too.
At 2.1g net carbs raw and 1.7g net carbs cooked, per 100g and per cup, chopped, they're 2.6g net carbs raw and only 2.1g net carbs cooked, if you cooked them then you could potentially have 12 cups of cooked baby marrow.
Part 10 of our #UnderstandingNetCarbs series and here we have...Mushrooms!
I know some don't like them, but we love it. Perfect to bulk up meals and pretty flavourful, too.
They're 2.3g per 100g raw and 3.1g per 100g cooked. A cups worth of mushrooms in weight can vary according to how you slice it, but let's go on normal sliced mushrooms, which usually weighs around 70g raw and 168g cooked - this means a cup of raw mushrooms would equate to 1.6g net carbs whereas cooked would equate to 5.2g net carbs.
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
Can you believe we are already on part 11 of our #UnderstandingNetCarbs series?
Ok so today's is all about patty pans. Their taste is kinda like baby marrows, i find them great with seasoning and butter alone (once steamed) but they absorb the flavours of stews nicely too.
2.6g raw and 1g cooked - these are their net carb values per 100g. A cup of raw, sliced, patty pans, weighs around 130g which would equate to 3.4g net carbs per cup once raw. I don't have a value for the cooked cup of slices as I don't know how much that would weigh. An educated guess would say that it's around 160g (am open to correction here for anyone willing to weigh a cup of cooked patty pans though!) - so at a guess, that would be 1.6g net carbs per cup once cooked.
Really hope this helps some, and remember:
You're allotted+- 25g net carbs to "spend" per day. Spend it wisely 😁
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