Watch out for the hidden carbs in these 5 foods!

When starting a low carb healthy fat diet the first things to be jettisoned from your cupboards are the pasta, bread, biscuits and rice. Most people know that these are loaded with carbohydrate and will prevent your body from going into ketosis. However, there are a few foods that have a surprising amount of carbohydrates and will sneakily stall your efforts to lose weight. These are the top five foods that contain a surprising amount of carbs:


A glass of milk may seem like the healthy option, however, milk contains a high level of carbohydrates.

A glass of skimmed milk (200ml) contains 13g of carbs.

A glass of semi-skimmed milk contains 9g of carbs.

A glass of whole milk contains 8g of carbs.

You can see the lower fat options of skimmed or semi-skimmed contain more carbohydrates than the full fat option.

When eating LCHF we are aiming to eat around 20g of carbs per day, so you can see how easily a glass of milk or lots of milky cups of tea could easily fulfil your allotted carb quota for the day.

We recommend ditching milk completely, however if you really can’t do without a cup of tea, make sure you buy whole milk and only add a splash to your tea.

With this in mind, be careful when going for a coffee. You want to avoid the milky coffees like cappuccino, lattes, and flat whites:

A medium cappuccino contains 14g of carbs.

A medium latte contains 13g of carbs.

A flat white contains 12g of carbs.

You can see how easily your LCHF diet could be derailed by having a milky coffee everyday.

Ditch the cappuccinos and make sure you order an americano with double cream, which contains less than 1g carbs. Also the fat in the double cream will help fuel your body.


You may not think twice about dousing your morning Fry Up with tomato ketchup or adding some mango chutney to your LCHF Chicken Curry. However, these may be the culprits that are stalling your weight loss.

1 tablespoon of tomato ketchup contains 5g of carbs! Nearly all of the carbohydrates in ketchup are sugar and so in every tablespoon of ketchup there is 4g of sugar. Read more about the shocking amount of sugar in ketchup here. Instead of carb-heavy ketchup, we recommend cooking some chopped cherry tomatoes until soft for a fresh sauce for your fry up.

Salad cream is nearly as bad as tomato ketchup as it contains 3g of carbs per tablespoon, which could easily add up with some generous squirts on your salad. Instead, drizzle your salad with olive oil.

Any fruit chutneys are worth avoiding as well, 1 tablespoon of mango chutney contains 12g of carbs! You will find as your body becomes fat adapted and you break your reliance on sugar, that your tastes change and fresh whole foods will taste sweeter.

Diet ‘Low-Fat’ Foods

Fat is constantly demonised by the diet industry as the main cause of obesity. Fat-free products line the shelves of the supermarkets. But as Jon, our founder, likes to say, “Don’t fear the fat!” We know that eating healthy fats are crucial to losing weight and keeping healthy.

Not only do fat-free products remove the healthy natural fat but they often add more sugar to these products.

For example a Fat-Free Vanilla Yoghurt contains 14g of carbs per 100g

Whereas Full Fat Greek Yoghurt only contains 3g of carbs per 100g.

We always recommend buying fresh and unprocessed ingredients so you know exactly what you are eating and then you can easily avoid these processed ‘low fat’ options.


It is well known that nuts are great source of healthy fat, however, they can also be very high in carbohydrates:

Cashews contain 26g of carbohydrate per 100g.

Pistachios contain 18g carbohydrate per 100g.

Brazil nuts are the best low carb nut to chose with only 4g of carbohydrate per 100g.

Be careful if you do start snacking on nuts as it is easy to eat a large amount very quickly.

Fruit Juice

Fruit juice and smoothies may seem like a good choice when you are on a diet. However, they contain high amounts of carbohydrates which will interrupt the process of ketosis.

1 bottle of fruit smoothie (360ml) contains a whopping 43g of carbohydrates!

That is nearly as much as the equivalent amount of Coca Cola (which contains 57g carbohydrates).

Instead of these carb-laden drinks, you can infuse water with raspberries, mint leaves, strawberries or lemon. If you want more ideas about different drinks, check out this article.

So milk, condiments, ‘low-fat’ products, some nuts and fruit juice all have a surprisingly high amount of carbohydrates. It is always worth checking the label and bearing in mind that carbs can pop up in the most unlikely foods. When you can always buy unprocessed whole foods so you can cook with confidence. It is always handy to have our Top 50 Low Carb Foods so you can double check food before you shop.

The best way to avoid these hidden carbs is to follow our 90 Day Plan, we have even written the shopping lists for you, so it is easier than ever to avoid these hidden carbs!

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