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Original Eating involves limiting the amount of carbohydrate in one’s diet to levels that the body can manage easily. Carbohydrate is a bulky, and highly reactive energy source. It requires insulin for storage. Insulin is a very powerful storage hormone, and when produced in large amounts may lead to diseases as explained by Prof Noakes. Different people may have different carbohydrate tolerance.

Using the lists

Foods are listed from the smallest carbohydrate content to the highest.

As a general rule, when limiting carbohydrate intake, it may be preferable to use more foods from the start of the list, and fewer from the end – although taking in a variety of foods is recommended.

The fourth column and fifth column list Energy and Carbohydrates per 100g of product.

The last column lists the portion size for 5 grams of carbohydrate.

Example

Sam wants to follow a diet containing 60g of carbohydrate per day.

That is the same as saying that Sam may eat 12 x 5g of carbohydrate per day.

So Sam may therefore choose 12 of any of the food portions listed in the last column.

Important Note

It is also necessary to balance the diet for Energy, protein and fat intake.

Just limiting the carbohydrates may have health benefits, but may not give weight loss and other benefits if the diet is not correctly balanced.


Fruit
Per 100g Portion in grams containing
Energy (KJ) Net Carbohydrate (g) 5g of Carbohydrate
Avocado   raw 672 1.8 278
Rhubarb   raw 88 2.7 185
Olives   canned 483 3.1 161
Blackberries   raw 181 4.3 116
Starfruit Carambola raw 139 5.1 98
Raspberries   raw 218 5.4 93
Strawberries   raw 134 5.7 88
Gooseberries   raw 185 5.9 85
Prickly Pear   raw 172 6 83
Strawberries   frozen 147 7 71
Watermelon   raw 126 7.2 69
Melon Canteloupe, Spanspek raw 143 7.3 68
Cranberries   raw 193 7.6 66
Paw-paw Papaya raw 164 8 63
Peach   raw 164 8 63
Mulberries   raw 181 8.1 62
Honeydew Melon   raw 151 8.3 60
Nectarine   raw 185 8.9 56
Tangerine Mandarin Oranges, Naartjie raw 185 8.9 56
Grapefruit   raw 176 9.1 55
Apricot   raw 202 9.1 55
Sour Red Cherries   frozen 193 9.4 53
Orange   raw 197 9.4 53
Blueberries   frozen 214 9.5 53
Plum   raw 193 10 50
Loquats   raw 197 10.4 48
Sour Red Cherries   raw 210 10.6 47
Blackberries   frozen 269 10.7 47
Pineapple   raw 202 11.2 45
Apple   cooked 223 11.2 45
Apple   raw 218 11.4 44
Blueberries   raw 239 12.1 41
Pear   raw 244 12.4 40
Granadilla Passion-fruit raw 407 13 38
Quince   raw 239 13.4 37
Natal Plum Carissa, Num-Num raw 260 13.6 37
Sweet Cherries   raw 265 13.9 36
Mango   raw 273 15.2 33
Figs   raw 311 16.3 31
Pomegranate   raw 286 16.6 30
Grapes red or green raw 290 17.2 29
Crabapples   raw 319 20 25
Banana   raw 374 20.2 25
Plantains   cooked 487 28.9 17
Persimmon   raw 533 33.5 15
Tamarind   raw 1004 57.4 9
Currants   dried 1189 67.3 7
Medjool Dates   pitted 1163 68.3 7
Raisins   seedless 1256 75.5 7