High Carb Foods to Avoid

Do you know what a carb is? Simple As Fat founder Jon didn’t know a carb from a protein at 50+ years of age before he started learning about the LCHF way of eating. Nutritional education is dreadfully lacking, especially in men. We’re out to fix that.

We call this a lifestyle change not a diet because we’re not just telling you what to eat to lose weight, but explaining how what you put in your mouth affects your body. We want to empower you to make informed nutritional decisions and take back control of your health.

The first step is knowing where your food comes from, that’s why as a simple rule we recommend shopping real fresh products instead of packaged ready made foods. Basically, if it has more than 5 ingredients, you’ll probably want to leave it on the shelf! This is great, it means that you’ll end up only ever using a couple of aisles in the supermarket as you steer clear of the processed food and stick to the fresh meat, fish, dairy and veg aisles.

To help get you started though, here is a list of items of the sort of things you should be avoiding:


  • Cereal
  • Crackers
  • Rice
  • Pasta – including whole-wheat and gluten free
  • Bread – including whole-wheat and gluten free
  • Pizza
  • Sweetcorn
  • Quinoa

Starchy vegetables

The basic rule is to avoid vegetables that grow underground, these are the highest carb starchy vegetables:

  • Potatoes – including chips and crisps
  • Sweet potatoes
  • Parsnips

High-sugar fruits

  • Apple
  • Pear
  • Blueberry
  • Orange
  • Grape
  • Exotic fruits – like banana, mango, pineapple, kiwi are particularly high in carbs
  • All dried fruit – often seen as ‘healthy’, dried fruit is even higher in carbs than fresh fruit

Sugar and sweeteners

  • Sugar – including brown sugar
  • Honey
  • Syrup

Bad Fats

  • Margarine
  • Vegetable oils

Baked goods

  • Biscuits
  • Cakes
  • Pies and pastry
  • Chocolate bars
  • Breakfast bars

Beans and Legumes

  • Lentils
  • Beans
  • Peas


  • Cashew nuts
  • Pistachio nuts


  • Milk – including milky drinks like lattes, cappuccinos etc
  • Fruit juice and smoothies
  • Squash
  • Fizzy drinks and sodas
  • Beer
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