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PRODUCE
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- Greens, a mainstay of your low carb diet: romaine, bibb, boston, red & green leaf, iceberg lettuce. Spinach, kale, mesclun, escarole, arugula, endive, radicchio, chicory, sorrel, mache, chives, parsley, beet greens, chard, dandelion & collard greens
- Cruciferous veggies (great fiber, but may cause some gastro-intestinal distress if eaten in excess): cauliflower, broccoli, cabbage (green, savoy, napa), bok choy
- Squash: green (aka zucchini), yellow / summer. Beware of acorn, butternut, pumpkin and other 'winter' squashes, which can be quite carby and should be eaten in moderation. Spaghetti squash is also a great low carb option, but it too is fairly carby, so you will need to control portion size.
- Peppers: great for adding flavor, a little can go a long way to kicking things up a notch! Green, red, yellow, orange & purple bell peppers (these are the sweet ones); jalapeno, chipolte, scotch bonnets, etc --- hot peppers are a wonderful option for adding flavor and zest.
- Onions: scallions, white, yellow, red onions; leeks. Vidalias are wonderful but much higher carb than white or yellow onions. And remember that all onions have quite a bit of natural sugar, which is why they 'caramelize' when you cook them down considerably. So, most low carbers use onions, but not often in great quantity.
- Cucumbers: English (the seedless kind), pickling (the itty bitty ones), regular. Great addition to salads or as a salad with a little dill and some sour cream.
- Tomatoes: red, yellow, large, small (cherry, grape). Remember that tomatoes are a fruit and have a fairly high sugar content. And the smallest, grape tomatoes, have about the same carb count as regular, sweet grapes: 1carb apiece. Sun-dried tomatoes are also a wonderful choice, pack a lot of punch because the flavor is so concentrated. You can get them dried or packed in oil. Sometimes you'll find them in the produce section, sometimes in the canned foods section where other Italian foods are sold (like olives, mushrooms, peppers). You can also easily make your own sun-dried tomatoes by halving plum tomatoes and cooking them in a VERY low oven or using a dehydrator.
- Beans: green (aka string), wax and yellow beans are all great. However, other beans such as lima, pinto, kidney are NOT.
- Mushrooms: button, shitake, morels, oyster, straw, crimini, portabella. Careful if you get the marinated ones, as the marinade often has a high sugar content. You can also find some of these in dried form in litle cellophane bags. Just re-hydrate them by soaking in water.
- Sprouts: bean, alfalfa, broccoli. Wonderful additions to salads.
- Fruit: YMMV - some people can include fruit in their OWL meal plans, others cannot since it either bumps them above their CCLL or spikes their blood sugar. If you are one of the fortunate ones who can safely include fruit, then start off with berries and go from there: strawberries, blueberries, raspberries, kiwi berries. You could also consider grapefruit, lemon, lime, apricots, pears and apples, but probably not whole fruits, just halves. And you might want to consider using the Sugar Busters / Somersizing approach to eating fruit: on an empty stomach, 2hrs before eating other foods, and not in combination with other foods.
- Nuts and seeds: macadamias, pecans, almonds, walnuts, brazil nuts, pistachios, cashews, sunflower seeds. And, although a legume (bean) rather than a nut: peanuts. These are both good and bad: good because they contain both protein and fat, are satisfying; bad because it's oh-so-easy to get carried away and eat too many!
- Artichokes: also consider getting artichoke hearts in the frozen section or in cans & jars. Careful of the ingredients in the marinated varieties.
- Asparagus: both white and green are great low carb choices, and some find that asparagus is a natural diuretic.
- Avocado - when you look up the carb count and are confronted with California vs other or Florida avocados, just remember that the only differentiation is based on size. So, go by that. Avocados are a low carber's delight! High fat content, excellent choice, as long as you are mindful of the carbs in them.
- Bamboo shoots: probably most likely to find these canned, in the imported foods section of your supermarket.
- Brussel Sprouts
- Celery
- Celery root / celeriac
- Eggplant: fairly carby, but certainly allowed.
- Fennel: this is yummy both braised and oven-roasted; tastes a little like licorice.
- Hearts of Palm: another item usually found in cans, in the imported foods section.
- Jicama
- Kohlrabi
- Okra
- Radishes
- Rhubarb
- Snow Peas - only in moderation, though
- Tofu: lots of varieties of this, which texture and firmness you get depends on how you intend to use it (check your recipe). Also, check the many articles on the health ramifications of soy products. It is contra-indicated for many now, including hypo-thyroids.
- Turnips: an often overlooked veggie. Try it in place of potatoes. Although rather starchy, it is wonderful in moderation, especially for those with a high CCL who are looking for ways to increase their daily carb count.
- Water chestnuts: most often found canned, in imported foods section of the supermarket.
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THE BUTCHER SHOP
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Beef, pork, lamb, fowl and game: all varieties!
- Beef: ground (and you can even get the fattier versions if you prefer), roasts (eye round, rump, chuck, tri-tip, etc), short & spare ribs, steaks (Porterhouse, round, flank, strip, rib-eye, etc), shaved (for cheese steaks, making jerky)
- Veal: chops, cutlets
- Pork: ground, chops, roasts, ribs (country style, baby back), shoulder, tenderloin, roasts (crown, loin)
- Ham: fresh, smoked; steaks. Careful to check the nutrition labels!
- Sausage: italian (hot, sweet), 'breakfast', specialty (like chorizo, andouille, kielbasa, linguica); pork, turkey, chicken. Lots of great varieties, including some we shouldn't have like chicken with apples and maple syrup, "chinese" which are loaded with sugar. Just make sure you read the labels so you know what the ingredients are as well as the carb counts. And keep in mind that the preservatives, especially the nitrates, will cause water retention and allergies in some people.
- Lamb: chops, shanks, ground, roasts.
- Game: I know nothing about venison other than it's "legal", LOL ;-)
- Chicken: whole or in parts. Eat the skin if you like!! Make some hot wings!
- Turkey: whole or in parts. Ground turkey is also great.
- Game fowl: cornish game hens, duck, pheasant, goose, quail.
(A word of warning on fowl: many of the whole birds have been injected with broth to 'plump them up'. Broth usually contains sugar, sometimes a lot. So, again, check those labels!)
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FROM THE SEA
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This is a wonderful, healthy choice!
- Fish: salmon, cod, scrod (small cod ;-)), sole, tuna, shad, halibut, haddock, perch, tilapia, mahi-mahi, trout, flounder, swordfish. The dark fish, like salmon and tuna, are especially high in fatty omega oils and therefore an especially good choice.
- Shellfish: shrimp, crab, lobster, scallops, mussels. Remember that these have carbs, so check your carb counter. Also, remember that the imitation crab, etc, is quite high in carbs and should be avoided.
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THE DELI / CONVENIENCE CASE
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Deli meats are wonderful if you're short on time. And there are good choices for the lowcarber here. However, you should always check the labels. Tell the deli person you have food allergies and need to see the nutrition labels so you can determine if the various products are safe for you to eat. You'd be surprised at how many hidden carbs you could be ingesting if you don't check the labels. Some hams are over 1 carb per slice. Worse, they have sugar, which could throw you out of ketosis. The best brand I've seen so far is Boar's Head.
- Deli meats: roast turkey, ham, roast beef, pepperoni, salami, cheeses, roast pork, chicken, pastrami.
- Deli salads: chicken, egg, ham, tuna, mozzarella/tomato/basil, etc. Most will have too much sugar (often because they use sweetened relish), but your deli may just surprise you with some good alternatives.
- Bacon: most will have sugar listed as an ingredient, since it is included in the curing process. However, per Dr Atkins, you needn't worry about that as it is a trace amount in most cases. Again, you should check the nutrition label to see what the amount of sugar grams listed. Also, keep in mind that the nitrates in the bacon will cause water retention. You can also find pre-cooked bacon if you are in a pinch for time and have lots of extra money to spend!
- Pre-cooked: chicken strips, tenders and wings. Tyson and some other brands are okay, have no flour, just hot sauce. Check the label!
- Pre-cooked Rotisserie Chickens: avoid the honey ones or ones with BBQ sauce, both of which are way too carby for the lowcarber.
- Hot dogs: Hebrew National dinner franks are wonderful. There are other varieties of dogs that are fine too. Beef, pork chicken and turkey. Just make sure the carb counts fall within your range. And again, beware of those preservatives.
- Pre-packaged luncheon meats (read those labels! Lots have sugar, other stuff =-P)
- Sausage: see Butcher Shop
- Pepperoni
- Beef jerky: some of these are very high in carbs, like the teriyaki ones. As always, check labels to avoid rude surprises.
- Slim Jims
- Sauerkraut (also available in cans)
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THE DAIRY CASE
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A few words in general about dairy products.
Some people are allergic to dairy. When they ingest anything made from milk, they get terrible stomach cramps or gastro-intestinal distress. Even if that was your experience pre-Atkins, you may have a different reaction while low carbing. The absence of other things, such as flour, may make a major difference in how well your body tolerates dairy products.
Another thing to consider as a lowcarber is full fat vs ?e?rsions of dairy products. Unless you are very close to your goal weight, when calories are a major consideration, you should always opt for the full fat version of dairy products like sour cream, cheese, cottage cheese, yogurt. They are better for you, and less processed.
- Cheese: in general, hard cheese and soft cheese both have about 1carb per ounce. American / processed cheese has 1carb per slice. Fancy cheeses that have stuff added tend to be carbier. But there's a wealth of choices: cheddar, swiss, muenster, provolone, mozzarella, monterey, jack, colby, Bleu, feta, brie, havarti, string, parmesan, romano
- Cottage cheese and ricotta: these are carbier than hard cheeses. And you should avoid the low fat versions, going for whole milk instead.
- Eggs
- Sour Cream - again, avoid the low fat or lite versions, you want the full fat variety.
- Cream Cheese
- Heavy Cream or Whipping Cream: light cream and half-& half are poorer choices, have more carbs. Milk is a no-no due to all the milk sugar in it. Low carb requires a reversal of thinking vis a vis fat.
- Real Butter - please, no margarine!
- Yogurt: yes, this is allowed, as long as it is plain, has no fruit or sweetener added. You can add your own, if you wish.
- Sugar Free Jello type products: the pre-made 6-packs.
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The INNER Aisles
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!! DANGER!! DANGER!! DANGER!!
All kidding aside, most of what you should buy when you stray from the outside perimeter of the supermarket are basics to stock up your low carb pantry. Such forays into Danger Land should be infrequent ;-) If it is processed, it is suspect, and should only be included in your meal plan occasionally. The emphasis in the Atkins plan is on whole, natural, UNprocessed food.
>>>"CONDIMENTS"
- Worcestershire Sauce
- Soy Sauce: the Lite variety is better since lower in both sodium and carbs.
- Hot Sauce: lots of great brands to choose from, no carbs in most, and great for spicing up all kinds of things from scrambled eggs to chicken wings. This is a low carb staple for sure!
- Horseradish: another great way to jazz things up. Try it in some mayo or cream cheese as a way to perk up your roast beef or ham.
- Tabasco
- Mayonnaise: all except Duke's brand have a little sugar in them, but not enough to worry about. Just make sure you count the carbs, as with all other food.
- Sugar Free Ketchup: hard to find except in health food stores or online. One brand that seems most available is Westbrae.
- Low Carb BBQ Sauce: hard to find except in health food stores or online. However, Waldens makes a good one available in some supermarkets.
- Mustard: Dijon, yellow, brown. Beware honey mustard! You can make your own sweetened mustard by adding the artificial sweetener of your choice. Also, there's a low carb honey product, which you can use --- if you can find it!
- Salad Dressings: you can make your own, of course, but there are some excellent commercial dressings which are low carb. Beware of anything that is "lite" or low fat; most have LOTS of sugar, and therefore lots of carbs. You want full-fat dressings. Some that are great tasting and low carb: Kraft Peppercorn ranch, Roka blue cheese. Newman's Own Parisian Dijon-Lime, Caesar's, Creamy Italian. It is hard to find a good lowcarb thousand Island, Catalina or French dressing. There are recipes for these on the recipes bb. And there are some low carb products available at online low carb sites like www.low-carb.com; however, the ones I've tried have been uniformly awful.
- Dry Packet Dressing and Dip Mixes (Hidden Valley and Good Seasonings); however, as always, check the carb count and use an appropriate amount.
- Real Bacon Bits (ick, ick, ick on the fake ones!)
- Olive Oil (You may also want vegetable, sunflower, canola, sesame, peanut; however, olive oil is by far the best choice). For dressings and most uses other than frying, pick extra virgin; more expensive, but the taste is ever so much better.
- Vinegar: all varieties, but careful of the fruit varieties like raspberry and blueberry.
- Kitchen Bouquet (use VERY sparingly, it has some sugar in it)
- Various spices: (based on personal taste; however, spices are a lowcarber's best friend, as they ensure that you never get bored with your food!) pepper (all varieties, red / cayenne, white, black, green), paprika, chili, cumin, garlic powder, onion powder, thyme, rosemary, basil, fennel seeds, parsley, sage, chives, allspice, cinnamon, celery seed , ground cloves, coriander, cardamon, ginger, mustard seed & ground, nutmeg, marjoram, Italian seasoning, oregano, red pepper flakes, saffron (for the wealthy among you! ;-)), tarragon --- to name just a few!
- Salt: both unflavored and garlic salt. I strongly recommend you use a potassium-enriched salt such as Morton Lite Salt, Nu-Salt or No-Salt. You get less sodium from these salts but much more potassium, a nutrient we all need a lot of.
- Other flavorings such as liquid smoke, charcoal seasoning, cajun seasoning, Greek seasoning, the Paul Prudhomme and Emeril Lagasse seasonings all add zest to otherwise plain fare. There are Montral Steak & Chicken seasonings and their ilk; however, you must always check to see if sugar or another no-no sweetening agent is included in the ingredient list. Most of these have sugar in them (aka dextrose, sucrose, fructose, etc)
- Flavor extracts: these are great for flavoring protein shakes, low carb muffins, even pancakes. Choose from a variety of flavors: banana, lemon, coconut, pineapple, rum, brandy, peppermint, maple, butter, strawberry, cherry, eggnog, orange, almond. You can also get flavoring oils, which are awesome and come in a HUGE variety of flavors, everything from bubblegum to chocolate-mint to watermelon to cappucino. Check out both www.naturesflavors.com and www.americanspice.com --- awesome variety!
There are a variety of commercial sauces that can be used safely, if used sparingly. As always, check the nutrition labels and the ingredients list to make sure there is no added sugar or flour (or honey, molasses, cornstarch, etc). I won't attempt to list specific brands, because that will vary depending on where you live and what's available to you; also, products change, so you must continue to check labels, even on products you have used before.
- Pizza sauce
- Salsa
- Cheese sauce
- Spaghetti sauce
- Gravy (turkey, chicken, beef for example)
>>>SWEET STUFF! (Hey, wipe that drool off your face! ;-))
- Splenda
- Sugar Twin
- Brown Sugar Twin
- Equal: I feel compelled to warn that some people have found that aspartame (which is what Equal & Nutrasweet are) adversely affects their weight loss. Also, there are those who have concerns about the safety of aspartame. You should read up on it and decide for yourself whether this is a sweetener choice that is right for you.
- Unsweetened Cocoa: the dark "european" is the chocolatiest, same number of carbs as the regular. You'd be surprised at the difference in carb counts on this product. Check the label! I found one with 3carbs/Tbl, another had 8!
- Unsweetened Baking Chocolate: again, quite a variance in carb counts based on brand
- Nestle's pre-melted "Choco bake" chocolate in pouches
- Sugar Free Syrups: Davinci, Torani are the most widely available. If your market has a gourmet coffee section, you might find them there, or at coffee shops or Walmart. Also available online, including directly from www.davincigourmet.com
- Low carb maple syrup: many brands available these days, including some which use sucralose / Splenda rather than aspartame. Some are thicker than others as well. Which you choose is greatly a matter of personal taste. You can also make your own quite easily.
- Instant Sugar Free Pudding Mix
- Sugar-Free Gelatin Mix: keep in mind this is NOT carb-free!
- Swiss Miss Diet Hot Cocoa (4 g. per envelope) I've put this in the beverage section as well. There are a couple of very good recipes that use this as an ingredient.
>>>STUFF IN CANS & JARS
- Peanut butter: the natural kind, with no sugar added. Ingredients should only be peanuts, salt. There are many excellent national brands such as Adams, Smuckers, Teddi, etc.
- Broth: beef, chicken. Many have quite a few carbs, so be careful.
- Canned Chicken
- Canned ham chunks
- Canned fish: tuna, sardines, salmon, mackerel, kippers, anchovies, oysters, shrimp, crab
- Mushrooms: button, straw, oyster. Check the imported food aisles as well, especially the asian foods section for the more 'exotic' varieties. You may also find freeze-dried morels, oyster and crimini mushrooms in bags (usually in the produce section).
- Green Chiles: mild & hot
- Roasted red peppers
- Pimientos
- Pickles & relish: this is a danger area since most are sweet pickles and have added sugar. Look for dills, and always check the ingredients to make sure they are safe. You can always add your own artificial sweetener to dills and let them 'cure' for at least a few days. You can also order "Always Fresh" brand sweet gherkins from several online sites such as www.low-carb.com. I can personally recommend them; they're delicious.
- Olives: green, ripe, kalamata, nicoise, etc. Many supermarkets have 'olive bars' now, with several kinds to choose from.
- Artichoke Hearts: rather carby, but delicious!
- Hearts of Palm
- Bamboo shoots
- Peppers, pepperoncini
- Sun-dried tomatoes
- Artichoke hearts
- Canned vegetables: I list these even though I think they are uniformly dreadful. You are much better off buying fresh or frozen! However, you might want to have some of these on hand for dire emergencies: green beans, spinach, asparagus, sauerkraut.
- Tomatoes: these are a fruit, have a lot of natural sugar and cause many people to kick out of ketosis if not used judiciously. They are great for jazzing things up, though, and not only can you get the usual crushed, diced, stewed, etc as well as sauce and paste, there are some really yummy seasoned ones as well (mexican, italian, etc). Special mention goes to Rotel brand diced tomatoes with green chiles.
- Coconut Milk: this is surprisingly low carb, as long as you get the unsweetened stuff. Useful for a lot of things.
>>>BREAD, CRACKER, FLOUR PRODUCTS, SNACKS
Okay, this is the real DANGER ZONE for many people, for a variety of reasons. The two main problems:
- Many people are allergic to wheat and other grains. That's one of the primary reasons people feel so darned great when they do low carb. Sinus problems disappear, digestive problems go away magically, etc. A lot of people have a gluten or wheat allergy without realizing it.
- Flour, whether wheat or oat or whatever, often triggers binges or cravings in many people. If that's true for you, then you should avoid all this stuff because it will only cause you grief!
- Lowcarb sliced bread: many varieties, including Pepperidge Farm Light. You may also have access to Irene's, Ezekiial whole grain bread, etc. Simply exercise caution in terms of amounts consumed, and monitor your physiological & psychological reactions to these.
- Wasa Crispbread: there are a number of flavors, the lowest carb is the light rye. This may well be an acquired taste; some people think it's a lot like cardboard, others love it. Many recommend putting your tuna salad / egg salad / cream cheese, etc on it five or more minutes before eating to kind of 'soften' it up! Check the Links page to see the lab results for Wasa crackers (as well as Branacrisp and LaTortilla low carb tortillas)
- Nut thins (by the same folks who make those yummy Blue Diamond smoked almonds)
- Soy flour: many people do not like the rather distinctive taste of this. And if ingestion of soy is contra-indicated for you due to your medical condition or medications, etc, then you would best avoid this common wheat flour substitute.
- Oat flour: a bit carby, but not so much as what or rye flours. You can make your own by grinding rolled oats. And you can use a small anmount of this in combination with less carby wheat flour substitutes such as protein powder, ground flax seeds, almond flour, soy flour. This has more of a flour consistency than some of the other flour substitutes because it comes from a grain.
- Pork Rinds: an acquired taste IMO ;-D But these are a great substitute, when crushed, for breadcrumbs in meatloaf, meatballs, as a 'breading' on fried chicken, etc. Many people actually enjoy them as 'dippers' too. The quality and freshness runs the gamut. You can get different flavors too, like salt & vinegar, BBQ, spicey.
>>>BEVERAGES
What a nice variety we now have to choose from! The proliferation of choices in just the past year is amazing =-) Availability of some of these products varies greatly. Many are available online, but they are quite expensive and often the S&H is exorbitant. If your supermarket does not carry what you want, request that they do! Many supermarkets are quite responsive to special requests.
Just a word up on some common stallers: caffeine, aspartame, citric acid (in virtually every soft drink; it's a common flavoring agent). You may NOT have a problem with these, but some people do; just be mindful of them if you experience slower loss than you expected. Eliminating them MAY make a difference, or it may NOT. I even know a couple low carbers who find that sucralose-sweetened beverages cause them to stall, so you must be vigilant in determining what works for YOU.
- Bottled Water: well worth it for taste, but you can also get water filters, either the Brita kind or more expensive ones which you install in your plumbing system. Considering all the water we drink, it isn't unreasonable to at least consider this option.
- Coffee: many different kinds. The flavored ones generally are okay since flavor oils are used. But you should look at the nutritional info if possible, request it if it is not readily available. And keep in mind that both coffee and tea have carbs, they are not "free"
- Tea: don't forget the herbals such as peppermint, chamomile, etc. They are a nice alternative and can be very refreshing in hot weather when iced.
- Diet Soda: again, the big considerations are caffeine, aspartame and citric acid. If none of these affect you adversely, then you have a huge array to choose from. Be mindful, however, that all those chemicals will tend to de-hydrate you and make your body work harder to get rid of them. It is a good idea to drink even more water when you put chemicals into your body.
- Diet drinks which use sucralose rather than aspartame, and which are caffeine free:
---> FRUIT2O: this flavored water uses is not strongly flavored; comes in lemon, lime, orange, cherry, strawberry, raspberry.
---> Fruit2O Plus: these drinks not only have a much stronger flavor, they're fortified too, containing antioxidants, vitamins, and herbs plus vitamins such as A, B3, B6, B12 and C. Flavors: Citrus Energy Boost, Berry Relaxing, and Tropical Immunity. I personally am not favorably impressed by these. And the Citrus 'Energy Boost" is an ace stack, loaded to the hilt with caffeine and mahuang, very bad for you.
---> Crystal Lite: unlike the powdered variety, these are sweetened with sucralose. Flavors: Lemonade, Raspberry Ice, Iced Tea with Lemon, Strawberry Kiwi, and Peach Iced Tea.
---> Clearly Canadian: carbonated beverages, diet versions are only available in blackberry, cherry.
---> Jones soda: hard to find most places. The "Slim Jones" is their diet version, available in lime cola, fufu berry, cream, orange and black cherry.
---> Diet Iced botanicals: these are not only refreshing fruit drinks, they are "enhanced" with healthful natural ingredients. They come in four varieties: Kiwi Strawberry (Botanical Wellness, has echinacea to promote a healthy immune system and ginger to calm the digestive system), Key Lime (Botanical Contentment, has St. John's Wort to reduce anxiety, and red clover and dandelion to cleanse the body), Melon Berry (Botanical Energy, has guarana and siberian ginseng to promote vitality), and Cranberry Raspberry (Botanical Well-Being, has gingko biloba to sharpen the mind and kava kava to calm.)
---> Diet Rite: now much more widely available and in a wide variety of flavors such as tangerine, red raspberry, white grape, peach, pink grapefruit, black cherry, mocha, mango melon, fruit punch, kiwi-strawberry, fruit punch as well as the better known and more widely available cola.
---> Waist Watchers: put out by the Aidirondack soda company, this is a fairly new entry into the market, offers a wide variety of flavors: chocolate fudge, ginger ale, raspberry ginger ale, citrus frost, lemon up, cherry, orange, root beer, cola. These come in 2-liter plastic bottles as well as in cans.
---> Sobe Lean bottled drinks: Cranberry Grapefruit, Tropical, Peach, Citrus, Orange Carrot, Peach Tea, and Green Tea. Since they contain some natural flavors, they have 2 carbs per serving with a little over 2 servings per 12oz bottle. However, they also contain 3 metabolic enhancers: Citrimax, Chromemate, and Carnitine.
---> Diet V-8 Splash: these come in three flavors, Tropical Blend, Strawberry Kiwi, and Berry Blend. Sweetened with a sucralose & Ace-K mix, a full 8-oz glass is 3 carbs. The ingredients include fresh fruit and vegetable juices.
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FROZEN FOODS
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Fresh is always your best choice, for a variety of reasons, but frozen foods are mighty handy to have around for emergencies. Make sure they are unadulterated (no added sauces or sugary marinades, no breading, etc). Some of the frozen food items you might want to consider:
- Chicken Wings
- Fish
- Crab legs
- Shrimp
- Scallops
- Chicken Breasts
- Steak-Ums
- Burgers
- Hot Wings (check to see what the carb count is on these and decide whether you can "afford" those carbs)
- Vegetables: broccoli, cauliflower, spinach, asparagus, green beans, artichoke hearts, snow peas, etc.
- Sugar Free goodies: fudesicles, popsicles, creamsicles, etc. Various brands are available, with various ingredients and carb counts. In general, these are not a particularly good choice and you should be wary of them. If you have a hankering for this type of thing, you're better off making your own low carb ice cream.
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THINGS TO GET ELSEWHERE
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You may be able to find these at your local health food store or at a Trader Joe's if you have one near you or other specialty shops like GNC, Vitamin World. You may very well have to shop online for these items.
- Sugar free chocolate candy
- Flax seeds or flax seed meal
- Nut flours (almond, pecan)
- Unsweetened coconut
- Soy Flour
- Vital wheat gluten
- Arrowroot
- Guar gum
- Xanthan gum
- Lecithin granules
- Low carb baked goods (bread, bagels, muffins, etc)
- Protein bars
- Protein powder
- Protein shakes
- Sugar free ketchup
- Natural peanut butter
- Stevia sweetener
- Supplements (vitamins & minerals)
Online Shopping Links >^,,^< |
