See his recent article about which artificial sweeteners can be effectively used with a low carb diet here.
The following is a list of the carbohydrate content of foods for those that have begun their low carbohydrate journey.
Protein Sources:
Fish:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
Fowl:
• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
Shellfish:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
*(Be aware that Oysters and mussels are higher in carbohydrate so limit to about 4 ounces per day.)
Beef, Pork, Veal and other Non-White Meats:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
*(Be aware of some processed meats. Some companies may cured them with sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.)
Eggs are one of the perfect food creations because of their balance of protein and fat. They can be used as a staple on a low carbohydrate diet. Get creative with your eggs, add mushrooms and onions, or even green pepper. Top them with your favorite cheese or add spices like basil and oregano.
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled
Cheese:
Cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces
of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
Type Serving Size Net Carbs
• Blue cheeses 1 oz 0.7
• Cheddar ½ cup 0.0
• Cow, sheep and goat 1 oz 0.3
• Cream cheese 1 oz 0.8
• Feta 1 oz 1.2
• Gouda 1 oz 0.6
• Mozzarella 1 oz 0.6
• Parmesan 1 tbs 0.2
• Swiss 1 oz 1.0
Vegetables
Leafy Greens:
You should be eating at least 2-3 cups of leafy green vegetables each day. Because they are so low in carbohydrate, you can consider them essentially "carb free". 1 cup is equal to approximately the size of a baseball.
Vegetable Serving Size/Prep Net Carbs
• Alfalfa sprouts 1 cup/raw 0.4
• Argula 1/2cup/raw 0.2
• Bok choy 1cup/raw 0.8
• Celery 1 stalk 0.8
• Chicory Greens 1/2cup/raw 0.6
• Chives 1 tablespoon 0.1
• Cucumber ½ cup 1.0
• Daikon ½ cup 1.0
• Endive ½ cup 0.0
• Escarole ½ cup 0.0
• Fennel 1 cup 3.6
• Jicama ½ cup 2.5
• Lettuce Iceberg ½ cup 0.1
• Mushrooms ½ cup 1.2
• Parsley 1 tablespoon 0.1
• Peppers ½ cup/raw 2.3
• Radicchio ½ cup/raw 0.7
• Radishes 10/raw 0.9
• Romaine lettuce ½ cup 0.2
Non-Green Vegetables:
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods.
Vegetable Serving Size/ Prep Net Carbs
• Artichoke ¼ of medium/boiled 4.0
• Asparagus 6 spears/boiled 2.4
• Artichoke hearts 1/ canned in water 1.0
• Avocadoes 1 whole/raw 3.5
• Bamboo shoots 1cup/boiled 1.1
• Beets ½ cup/canned 4.7
• Broccoli boiled ½ cup 1.6
• Broccoli raw ½ cup 1.0
• Broccoli rabe 1 ounce 1.3
• Broccoflower ½ cup 1.4
• Brussels sprouts ¼ cup boiled 2.4
• Cabbage ½ cup boiled or raw 2.0
• Cauliflower ½ cup boiled or raw 1.0
• Chard ½ cup swiss/boiled 1.8
• Collard greens ½ cup boiled 4.2
• Eggplant ½ cup boiled/raw 1.8
• Hearts of palm 1 heart 0.7
• Kale ½ cup 2.4
• Kohlrabi ½ cup 4.6
• Leeks ¼ cup boiled 1.7
• Okra ½ cup boiled/raw 2.4
• Olives green 5 2.5
• Olives black 5 0.7
• Onion ¼ cup raw 2.8
• Pumpkin ¼ cup boiled 2.4
• Rhubarb ½ cup unsweetened 1.7
• Sauerkraut ½ cup canned/drained 1.2
• Peas ½ cup edible podded 3.4
• Spaghetti squash ½ cup boiled 2.0
• Spinach ½ cup raw 0.2
• Summer squash ½ cup boiled 2.0
• Tomato 1 raw 4.3
• Turnips ½ cup boiled 2.2
• Water chestnuts ½ cup canned 6.9
• Zucchini ½ cup sautéed 2.0
Salad Garnishes
• Crumbled bacon 3 slices 0.0
• Diced hard-boiled egg 1 egg 0.0
• Grated cheeses
(see above carb counts)
• Herbs and Spices
(make sure they contain no added sugar)
o Basil 1 tbs 0.0
o Cayenne pepper 1 tbs 0.0
o Cilantro 1 tbs 0.0
o Dill 1 tbs 0.0
o Garlic 1 clove 0.9
o Ginger 1 tbs sliced root 0.8
o Oregano 1 tbs 0.0
o Pepper 1 tbs 0.0
o Rosemary 1 tbs 0.0
o Sage 1 tbs 0.0
o Tarragon 1 tbs 0.0
• Sautéed mushrooms ½ cup 1.0
• Sour cream 2 tbs 1.2
Salad Dressings
Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4
Fats and Oils: (No net carbs here!)
• Butter
• Mayonnaise – make sure there is no added sugar (some companies will sneak in high fructose corn syrup for flavor)
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed”
o Canola
o Walnut
o Soybean*
o Grape seed
o Sesame
o Sunflower*
o Safflower
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Artificial Sweeteners:
Look at the packaging nutritional information to see the net carbohydrate.
- Splenda
- Stevia
- Sweet Perfection
Beverages:
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…
- Filtered water
- Mineral water
- Spring water
- Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the initial few weeks of low carbohydrate dieting.
Alcohol – Alcohol is not allowed initially because it is a carbohydrate. Limit consumption of alcohol to no more than one glass of wine per night in the later stages of carbohydrate lifestyle changes. Talk with your doctor about when you may add alcohol.
(Nutrition information adapted from: Adkin's Acceptable Foods lists)
