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Carbohydrate Counter Chart

altMany customers ask me how much is "too much" when it comes to eating carbohydrates. As the CNHP at The Wolfe Clinic, I was taught some 23 years ago to consume a maximum of 100 grams of carbohydrates each day, preferably from vegetables while keeping grains to a minimal.

I was just reading an article from Dr. Jim Mercola, and he says, "I typically have about 60-70% of my diet as healthy fat and only consume about 100 grams of carbohydrates a day or less than 20% of my total calories. This amount is in line with Perfect Health Diet recommendations, but in my diet, most of the non-fiber carbohydrates are veggies. Only a few meals a week will include some grains as they are a real treat."

Paul Jaminet, PhD, author of Perfect Health Diet says, "A 20% carb diet, while not optimal for every single person, is healthy for nearly everyone. Twenty percent may be the best single prediction of the optimal carb intake for the population as a whole."

Then there are other experts who believe all non-fiber carbohydrates should be totally eliminated from an individual's diet while others believe that we should consume some non-fiber carbohydrates. Therefore, as I always tell people, we are all unique individuals and should learn to "listen" to our bodies to give us feedback as to what is best for each of us.

To help you know how many carbohydrates you may be consuming on a daily basis, I have provided a chart of some common foods to aid you in tracking your diet. Print this, stick it on your refrigerator or some other place in your kitchen where you can easily see it, and refer to it often when preparing meals.

I also suggest that you record in a daily journal all the foods you eat to find out what your carb intake is like. Not only will journaling help you track your carbs, but it will also give you a clear picture of your diet in general. Many people are surprised once they begin journaling to find out that they consume more of less healthy foods than they realize! We challenge you to learn about your eating habits and make appropriate corrections where needed to keep you on the road to good health.

Food Description

Milk, Cream And Butter
Butter
Half and Half
Heavy Whipping Cream
Milk (whole)
Sour Cream
Yogurt

Cheese
American (slice)
Bleu (crumbled)
Cheddar (shredded)
Cream Cheese
Feta (crumbled)
Monterey Jack (shredded)
Mozzarella (whole milk, shredded)
Parmesan (shredded)
Ricotta (whole milk)
Swiss (shredded)

Nuts And Seeds
Almond Butter
Almonds
Hazelnuts
Macadamia
Peanut Butter
Peanuts
Pecans (chopped)
Pine Nuts
Pistachio Nuts
Pumpkin Seeds
Walnuts

Grain, Breads And Pasta
Bagel
Biscuit
Blueberry Muffin
Corn Flakes
Corn Muffin
Crackers
English Muffin
Italian Bread
Oatmeal (cooked)
Pancake
Pasta (cooked)
Pasta (whole wheat, cooked)
Pita Pocket Bread
Puffed Wheat Cereal
Rasin Bran
Rice
Tortilla (corn)
Waffle
White Bread (1 slice)
Whole Grain Bread (1 slice)

Soup
Beef Broth
Black Bean
Chicken Noodle
Cream of Tomato
Minestrone
New England Clam Chowder
Onion

Vegetables
Artichoke
Asparagus
Beans
Broccoli
Cabbage
Carrot
Cauliflower
celery
Collards
Corn
Cucumber
Eggplant
Endive
Escarole
Jicama
Leek
Lettuce (Butterhead)
Lettuce (Romaine)
Mushroom (Portobello)
Okra
Onion
Onions (green)
Peas
Peppers
Potato (sweet)
Potato (white)
Pumpkin
Spinach
Squash
Tomato
Zucchini

Meat, Poultry And Fish
Meat, Poultry And Fish
Eggs
Beef Salami
Calf Liver

Seafood
Clams (canned)
Lobster
Oysters
Scallops
Shrimp
Squid

Oils And Dressings
Mayonnaise
Olive Oil
Salad Dressing (Caesar)
Salad Dressing (Italian)
Salad Dressing (Ranch)
Vegetable Oil

Beans
Baby Lima
Black
Chickpea/Garbanzo
Lentils
Navy
Red Kidney
Soybeans

Fruit And Fruit Juices
Apple
Applesauce
Apricots
Avocado
Banana
Blueberries
Cantaloupe
Cherries
Fig
Grapes
Honeydew
Juice, Lemon
Juice, Orange
Juice, Tomato
Kiwifruit
Mango
Orange
Peach
Pear
Pineapple
Plum
Raspberries
Strawberries
Tangerine
Watermelon

Serving


1 tsp
2 tbsp
2 tbsp
1 cup
2 tbsp
1 cup


2/3 oz
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
1/4 cup
2 tbsp


2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp
2 tbsp


2 1/2 oz
2 oz
2 oz
1 cup
2 oz
5
1
1 slice
1/2 cup
6" diameter
1/2 cup
1/2 cup
6" diameter
1 cup
1 cup
1/2 cup
1
7" diameter
1 slice
1 slice


1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup


1
6 spears
1/2 cup
1/2 cup
1/2 cup
medium
6 florets
1 stalk
4 oz
1/2 cup
1/2 small
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1
1 cup
1 cup
1/2 cup
4 oz
1
1/4 cup
1/2 cup
1
1/2 cup
1/2 cup
1/2 cup
1 cup
1/2 cup
1 small
1 small


6 oz
1
3 oz
6 oz


6 oz
6 oz
6 oz
6 oz
6 oz
6 oz


1 tsp
1 tsp
2 tsp
2 tsp
2 tsp
1 tsp


1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup


1 medium
1/4 cup
1
1
1 small
1/4 cup
1/4 cup
1/4 cup
1
1/4 cup
1/4 cup
1 tbsp
1/2 cup
1/2 cup
1
1/4 cup
1
1 medium
1 medium
1/4 cup
1
1/4 cup
1/4 cup
1
1/4 cup


Carbohydrates in Grams


0
1
0.8
11.4
1.2
11.4


0.3
0.4
0.2
0.8
0.8
0.1
0.3
0.3
1.9
0.5


6.8
3.6
2.8
2.3
6.9
3.4
2.1
2.4
4.7
3.1
1.7


38
27.6
27.4
24.2
29
51.4
26
15
12.6
21.8
19.8
18.6
33.4
11.1
47.1
22.3
12.1
24.7
14.9
11.8


1
19.8
9.4
22.3
11.2
16.6
8.2


13.4
3.8
4.9
3.9
1.9
7.3
4.4
1.5
7.3
16
2.5
3.3
1.8
0.8
5.7
12.6
1.3
1.3
1.4
7.5
9.5
1.8
9.9
4.8
22.4
15.4
9.9
1.1
10.8
4.2
5.7


0
0.6
2.4
10.4


8.7
2.2
12.5
3.9
0
7


0.1
0
0.6
3
1.4
0


21.2
20.4
22.5
19.9
23.9
19.8
9.9


21
6.9
3.9
14.9
23.7
5.1
3.3
4.8
9.6
7.1
3.9
1.3
13.4
5.1
11.3
7
16.3
10.9
25.1
4.8
8.6
3.6
2.7
7.8
2.8

This chart was taken from the book "Dr. Atkins New Diet Revolution"

The Wolfe Clinic
www.thewolfeclinic.com
1-877-359-6950

 

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