Tuesday, August 12, 2008

So what can I eat on a low carb diet?

Many people wonder what sort of things they can eat on a low-carb plan. This is a list of food that is low/lower in carbs for you to use as a rough guideline. For complete info, you MUST check with the plan you are following.

Lowest Carb Veggies (for Salads)

  • alfalfa sprouts
  • arugula
  • bok choy
  • celery
  • chicory
  • chives
  • cucumber
  • daikon
  • endive
  • escarole
  • fennel
  • lettuce
  • mushrooms
  • parsley
  • peppers
  • radicchio
  • radishes

Low-er Carb Veggies

Portion size is important!

  • artichoke
  • artichoke hearts
  • asparagus
  • bamboo shoots
  • bean sprouts
  • broccoli
  • broccoli rabe
  • brussel sprouts
  • cabbage
  • cauliflower
  • chard
  • collard greens
  • dandelion greens
  • eggplant
  • hearts of palm
  • kale
  • kohlrabi
  • leeks
  • onion
  • pumpkin
  • rhubarb
  • sauerkraut
  • scallions
  • snow peas
  • spaghetti squash
  • spinach
  • string or wax beans
  • summer squash
  • zucchini

Lowest Carb Herbs

  • basil
  • cayenne pepper
  • cilantro
  • dill
  • garlic
  • ginger
  • oregano
  • pepper
  • rosemary
  • sage
  • tarragon
  • thyme

Condiments We Like

  • mustard
  • mayonaise
  • olive oil
  • sour cream (count carbs!)
  • chopped egg
  • bacon bits (real)
  • grated cheese (count carbs!)

Meat

  • beef
  • chicken (and yes, you CAN eat the skin!)
  • turkey
  • pork
  • fish
  • duck
  • lamb
  • game
  • shellfish (count carbs - not carb free!)

Dairy - use in moderation

  • PLAIN yogurt (that does NOT mean vanilla!)
  • Sour cream
  • Cream cheese
  • hard cheese
  • butter
  • heavy cream (whipping cream)

Other Stuff

  • EGGS
  • Pork Rinds (salty, so be careful if salt affects you)
  • Luncheon meats, bacon and hot dogs (in moderation due to salt and nitrites, read labels for carb count)
  • Macadamia nuts (watch portion size)
  • Almonds (watch portion size)
  • Soy protein powder (good for making your own low carb shakes, or for baking low carb)
  • Sugar Free Metamucil
  • Occasional low carb treats (low carb chocolate, protein bars, low carb bread products, etc.)

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.