low carb list
TRANSCRIPT
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8/6/2019 Low Carb List
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Join Date: Oct 2007
Location: Vancouver IslandPosts: 133
Gallery:Momangel
Stats: 181/165/140WOE: South BeachStart Date: 10/07/07
http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513 -
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Phase 1 Foods to enjoy
BEEF
lean* cuts, such as:bottom round
eye of round
flank steak
Ground Beef:
extra leanlean sirloin
london broil
pastrami, leansirloin steak
T-bone
tenderloin (filet mignon)top loin
top round
*lean meat has 10g or less total fat and 4.5g or less saturated fat per 100 g portion.
POULTRY (SKINLESS)cornish hen
ground breast of chicken
ground breast of turkey
low-fat turkey sausage (3-6 g fat per 60 g serving)turkey bacon
turkey or chicken breast
SEAFOOD
all types of fish and shellfish (limit those high in mercury and other contaminants, such as swordfish,
tilefish, albacore tuna- use light tuna instead- and shark)salmon roe
sashimi
PORKboiled ham
canadian bacon
loin, shop or roasttenderloin
VEALchop
cutlet, leg
top round
LAMB (REMOVE ALL VISIBLE FAT)
leg, center cut
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loin, chop or roast
GAME MEATS
buffaloelk
ostrich
venison
COLD CUTS (FAT-FREE OR LOW-FAT ONLY)
boiled hamdeli-sliced turkey breast
lean deli roast beef
smoked ham
smoked turkey breast
SOY-BASED MEAT SUBSTITUTES
unless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving.seiten
soy bacon
soy burgersoy chicken, unbreaded
soy crumbles-1/4 cup (2oz) suggested serving size
soy hot dogssoy sausage patties and links
tempeh-1/4 cup suggested serving size
tofu (all varieties)-1/2 cup suggested serving size
yuba (bean curd on sheet)
CHEESE (FAT-FREE OR REDUCED-FAT)
for hard cheese, look for varieties that have 6g or less fat per ounce.american
blue cheese (does not come as reduced fat, so use in moderation)
cheddarcottage cheese, 1%, 2%, or fat-free
feta
mozzarella
parmesanpart-skim ricotta
part-skim string
provoloneswiss
EGGSthe use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg
substitutes are okay.
DAIRY
except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.
buttermilk, 1% or fat-free
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greek yogut, nonfat
half-and half, fat-free (2 tbsp)
milk, 1% or fat-free
soymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.
yogurt, low-fat or nonfat plain
LEGUMES
fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.
adzuki beansblack beans
bleack-eyes peas
broad beans
butter beanscannellini beans
chickpeas (garbanzos)
edamamefava beans
great northern beans
italian beanskidney beans
lentils
lima beansmung beans
navy beans
pigeon beans
pinto beansrefried beans, fat-free, canned
soy beans
split peaswhite beans
VEGETABLESmay use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.
artichoke hearts
artichokes
arugulaasparagus
bok choy
broccolibroccoli rabe
broccoli sprouts
brussels sproutscabbage (green, red, napa, savoy)
capers
cauliflowerceleriac (celery root)
celery
chayote
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collard greens
cucumbers
daikon radish
eggplantendive
escarole
fennelfiddlehead ferns
garlic
grape leavesgreen beans
hearts of palm
jicama
kalekohlrabi
leeks
lettuce (all varieties)mustard greens
okra
onionsparsley
pepperoncini
peppers (all varieties)pickles (dill or artificially sweetened)
pimientos
radicchio
radishesrhubarb
sauerkraut
scallionssea vegetables (seaweed, nori)
shallots
snap peassnow peas
spinach
sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
squash (spaghetti, summer, yellow, zucchini)swiss chard
tomatoes (all varieties)
tomato juiceturnip greens
vegetable juice cocktail
water chestnutswatercress
wax beans
NUTS AND SEEDS
limit to one serving per day as specified. Dry roasted recommended.
almonds-15
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.html -
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brazil nuts-4
cashews-15
chestnuts-6
edamame, dry roasted-1/4 cupfilberts-25
flaxseeds-3 tbsp (1 oz.)
hazelnuts-25macadamias-8
peanut butter, natural, and other nut butters-2 tbsp.
peanuts, dry roasted or boiled-20 smallpecanss-15
pine nuts (pignoli)-1 oz.
pistachios-30
pumpkin seeds- 3 tbsp (1 oz.)sesame seeds-3 tbsp (1 oz.)
soy nuts-1/4 cup
sunflower seeds-3 tbsp (1 oz.)walnuts-15
FATS AND OILSup to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly
recommended.
Monounsaturated oils
canola
olive (particularly extra-virgin)
Polyunsaturated oils or a blend of monounsaturated and polyunsaturated
corn
flaxseedgrapeseed
peanut
safflowersesame
soybean
sunflower
Other fat choices
avocado-1/3 whole = 1 tbsp oil
guacamole-1/ c = 1 tbsp oilmargarine, trans fat-free-2 tbsp
mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)
mayonnaise, regular-1 tbspolives (green or ripe)- 15 = 1/2 tbsp oil
salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola
or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.trans fat-free spreads-2 tbsp..
SEASONINGS AND CONDIMENTS
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html -
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all spices that contain no added sugar
broth
coconut milk, lite
espresso powderextracts (almond, vanilla, or others)
horseradish and horseradish sauce
lemon juicelime juice
pepper (black, cayenne, red, white)
salsa (check label for added sugar)trans fat-free cooking spray
use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate
(MSG)
cream cheese, fat-free or light-2 tbsp.hot pepper sauce
"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.
miso- 1/2 tbspshoyu- 1/2 tbsp
sour cream, light or reduced-fat- 2 tbsp
soy sauce- 1/2 tbspsteak sauce 1/2 tbsp
taco sauce - 1 tbsp
tamari - 1 tbspwhipped topping, light or fat-free -2 tbsp
worcestershire sauce- 1 tbsp
SWEET TREATSlimit to 75-100 calories per day.
candies, hard, sugar-free
chocolate powder, no sugar addedchocolate syrup, sugar-free
cocoa powder, unsweetened baking type (also for cocoa)
drink mix, sugar-free and nutrient-enhancedfudgsicles, no sugar added
gleatin, sugar-free
gum, sugar-free
syrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or
xylitol) are are permitted on the South Beach Diet. They may have associated side effects ofgastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTESacesulfame K
aspartame (nutrasweet, equal)
fructose (count as sweet treats 75-100 calorie limit)saccharin (sweet'n low)
sucralose (splenda)
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html -
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BEVERAGES
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinks
herbal teas (such as peppermint and chamomile)mildk, 1% or fat-free
soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.sugar-free powdered drink mixes
tomato juice
vegetable juice cocktailGAME MEATSbuffalo
elk
ostrich
venison
COLD CUTS (FAT-FREE OR LOW-FAT ONLY)
boiled hamdeli-sliced turkey breast
lean deli roast beef
smoked hamsmoked turkey breast
SOY-BASED MEAT SUBSTITUTESunless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving.
seiten
soy bacon
soy burgersoy chicken, unbreaded
soy crumbles-1/4 cup (2oz) suggested serving size
soy hot dogssoy sausage patties and links
tempeh-1/4 cup suggested serving size
tofu (all varieties)-1/2 cup suggested serving sizeyuba (bean curd on sheet)
CHEESE (FAT-FREE OR REDUCED-FAT)
for hard cheese, look for varieties that have 6g or less fat per ounce.american
blue cheese (does not come as reduced fat, so use in moderation)
cheddarcottage cheese, 1%, 2%, or fat-free
feta
mozzarellaparmesan
part-skim ricotta
part-skim stringprovolone
swiss
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EGGS
the use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg
substitutes are okay.
DAIRY
except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.
buttermilk, 1% or fat-freegreek yogut, nonfat
half-and half, fat-free (2 tbsp)
milk, 1% or fat-freesoymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.
yogurt, low-fat or nonfat plain
LEGUMES
fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.
adzuki beansblack beans
bleack-eyes peas
broad beansbutter beans
cannellini beans
chickpeas (garbanzos)edamame
fava beans
great northern beans
italian beanskidney beans
lentils
lima beansmung beans
navy beans
pigeon beanspinto beans
refried beans, fat-free, canned
soy beans
split peaswhite beans
VEGETABLESmay use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.
artichoke hearts
artichokesarugula
asparagus
bok choybroccoli
broccoli rabe
broccoli sprouts
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brussels sprouts
cabbage (green, red, napa, savoy)
capers
cauliflowerceleriac (celery root)
celery
chayotecollard greens
cucumbers
daikon radisheggplant
endive
escarole
fennelfiddlehead ferns
garlic
grape leavesgreen beans
hearts of palm
jicamakale
kohlrabi
leekslettuce (all varieties)
mustard greens
okra
onionsparsley
pepperoncini
peppers (all varieties)pickles (dill or artificially sweetened)
pimientos
radicchioradishes
rhubarb
sauerkraut
scallionssea vegetables (seaweed, nori)
shallots
snap peassnow peas
spinach
sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)squash (spaghetti, summer, yellow, zucchini)
swiss chard
tomatoes (all varieties)tomato juice
turnip greens
vegetable juice cocktail
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water chestnuts
watercress
wax beans
NUTS AND SEEDS
limit to one serving per day as specified. Dry roasted recommended.
almonds-15brazil nuts-4
cashews-15
chestnuts-6edamame, dry roasted-1/4 cup
filberts-25
flaxseeds-3 tbsp (1 oz.)
hazelnuts-25macadamias-8
peanut butter, natural, and other nut butters-2 tbsp.
peanuts, dry roasted or boiled-20 smallpecanss-15
pine nuts (pignoli)-1 oz.
pistachios-30pumpkin seeds- 3 tbsp (1 oz.)
sesame seeds-3 tbsp (1 oz.)
soy nuts-1/4 cupsunflower seeds-3 tbsp (1 oz.)
walnuts-15
FATS AND OILSup to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly
recommended.
Monounsaturated oils
canola
olive (particularly extra-virgin)
Polyunsaturated oils or a blend of monounsaturated and polyunsaturated
corn
flaxseedgrapeseed
peanut
safflowersesame
soybean
sunflower
Other fat choices
avocado-1/3 whole = 1 tbsp oilguacamole-1/ c = 1 tbsp oil
margarine, trans fat-free-2 tbsp
mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html -
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mayonnaise, regular-1 tbsp
olives (green or ripe)- 15 = 1/2 tbsp oil
salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola
or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.trans fat-free spreads-2 tbsp..
SEASONINGS AND CONDIMENTSall spices that contain no added sugar
broth
coconut milk, liteespresso powder
extracts (almond, vanilla, or others)
horseradish and horseradish sauce
lemon juicelime juice
pepper (black, cayenne, red, white)
salsa (check label for added sugar)trans fat-free cooking spray
use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate
(MSG)cream cheese, fat-free or light-2 tbsp.
hot pepper sauce
"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.miso- 1/2 tbsp
shoyu- 1/2 tbsp
sour cream, light or reduced-fat- 2 tbsp
soy sauce- 1/2 tbspsteak sauce 1/2 tbsp
taco sauce - 1 tbsp
tamari - 1 tbspwhipped topping, light or fat-free -2 tbsp
worcestershire sauce- 1 tbsp
SWEET TREATS
limit to 75-100 calories per day.
candies, hard, sugar-free
chocolate powder, no sugar addedchocolate syrup, sugar-free
cocoa powder, unsweetened baking type (also for cocoa)
drink mix, sugar-free and nutrient-enhancedfudgsicles, no sugar added
gleatin, sugar-free
gum, sugar-freesyrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, orxylitol) are are permitted on the South Beach Diet. They may have associated side effects of
gastrointestinal distress if consumed in excessive amounts.
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html -
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SUGAR SUBSTITUTES
acesulfame K
aspartame (nutrasweet, equal)
fructose (count as sweet treats 75-100 calorie limit)saccharin (sweet'n low)
sucralose (splenda)
BEVERAGES
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinksherbal teas (such as peppermint and chamomile)
mildk, 1% or fat-free
soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.sugar-free powdered drink mixes
tomato juice
vegetable juice cocktailmilk, 1% or fat-freesoymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.
yogurt, low-fat or nonfat plain
LEGUMES
fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.adzuki beans
black beans
bleack-eyes peas
broad beansbutter beans
cannellini beans
chickpeas (garbanzos)edamame
fava beans
great northern beansitalian beans
kidney beans
lentils
lima beansmung beans
navy beans
pigeon beanspinto beans
refried beans, fat-free, canned
soy beanssplit peas
white beans
VEGETABLES
may use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.
artichoke hearts
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artichokes
arugula
asparagus
bok choybroccoli
broccoli rabe
broccoli sproutsbrussels sprouts
cabbage (green, red, napa, savoy)
caperscauliflower
celeriac (celery root)
celery
chayotecollard greens
cucumbers
daikon radisheggplant
endive
escarolefennel
fiddlehead ferns
garlicgrape leaves
green beans
hearts of palm
jicamakale
kohlrabi
leekslettuce (all varieties)
mustard greens
okraonions
parsley
pepperoncini
peppers (all varieties)pickles (dill or artificially sweetened)
pimientos
radicchioradishes
rhubarb
sauerkrautscallions
sea vegetables (seaweed, nori)
shallotssnap peas
snow peas
spinach
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sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
squash (spaghetti, summer, yellow, zucchini)
swiss chard
tomatoes (all varieties)tomato juice
turnip greens
vegetable juice cocktailwater chestnuts
watercress
wax beans
NUTS AND SEEDS
limit to one serving per day as specified. Dry roasted recommended.
almonds-15brazil nuts-4
cashews-15
chestnuts-6edamame, dry roasted-1/4 cup
filberts-25
flaxseeds-3 tbsp (1 oz.)hazelnuts-25
macadamias-8
peanut butter, natural, and other nut butters-2 tbsp.peanuts, dry roasted or boiled-20 small
pecanss-15
pine nuts (pignoli)-1 oz.
pistachios-30pumpkin seeds- 3 tbsp (1 oz.)
sesame seeds-3 tbsp (1 oz.)
soy nuts-1/4 cupsunflower seeds-3 tbsp (1 oz.)
walnuts-15
FATS AND OILS
up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly
recommended.
Monounsaturated oils
canola
olive (particularly extra-virgin)
Polyunsaturated oils or a blend of monounsaturated and polyunsaturated
cornflaxseed
grapeseed
peanutsafflower
sesame
soybean
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html -
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sunflower
Other fat choices
avocado-1/3 whole = 1 tbsp oilguacamole-1/ c = 1 tbsp oil
margarine, trans fat-free-2 tbsp
mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)mayonnaise, regular-1 tbsp
olives (green or ripe)- 15 = 1/2 tbsp oil
salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canolaor olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.
trans fat-free spreads-2 tbsp..
SEASONINGS AND CONDIMENTSall spices that contain no added sugar
broth
coconut milk, liteespresso powder
extracts (almond, vanilla, or others)
horseradish and horseradish saucelemon juice
lime juice
pepper (black, cayenne, red, white)salsa (check label for added sugar)
trans fat-free cooking spray
use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate
(MSG)cream cheese, fat-free or light-2 tbsp.
hot pepper sauce
"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.miso- 1/2 tbsp
shoyu- 1/2 tbsp
sour cream, light or reduced-fat- 2 tbspsoy sauce- 1/2 tbsp
steak sauce 1/2 tbsp
taco sauce - 1 tbsp
tamari - 1 tbspwhipped topping, light or fat-free -2 tbsp
worcestershire sauce- 1 tbsp
SWEET TREATS
limit to 75-100 calories per day.
candies, hard, sugar-freechocolate powder, no sugar added
chocolate syrup, sugar-free
cocoa powder, unsweetened baking type (also for cocoa)drink mix, sugar-free and nutrient-enhanced
fudgsicles, no sugar added
gleatin, sugar-free
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.html -
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gum, sugar-free
syrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, orxylitol) are are permitted on the South Beach Diet. They may have associated side effects of
gastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTES
acesulfame K
aspartame (nutrasweet, equal)fructose (count as sweet treats 75-100 calorie limit)
saccharin (sweet'n low)
sucralose (splenda)
BEVERAGES
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinksherbal teas (such as peppermint and chamomile)
mildk, 1% or fat-free
soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.
sugar-free powdered drink mixes
tomato juicevegetable juice cocktail__________________
cucumbers
daikon radisheggplant
endiveescarole
fennelfiddlehead ferns
garlic
grape leavesgreen beans
hearts of palm
jicamakale
kohlrabi
leekslettuce (all varieties)
mustard greens
okra
onionsparsley
pepperoncini
peppers (all varieties)pickles (dill or artificially sweetened)
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html -
8/6/2019 Low Carb List
18/25
pimientosradicchio
radishes
rhubarbsauerkraut
scallions
sea vegetables (seaweed, nori)shallotssnap peas
snow peas
spinachsprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
squash (spaghetti, summer, yellow, zucchini)
swiss chardtomatoes (all varieties)
tomato juice
turnip greens
vegetable juice cocktailwater chestnuts
watercress
wax beans
NUTS AND SEEDS
limit to one serving per day as specified. Dry roasted recommended.almonds-15
brazil nuts-4
cashews-15chestnuts-6
edamame, dry roasted-1/4 cupfilberts-25
flaxseeds-3 tbsp (1 oz.)hazelnuts-25
macadamias-8
peanut butter, natural, and other nut butters-2 tbsp.peanuts, dry roasted or boiled-20 small
pecanss-15
pine nuts (pignoli)-1 oz.pistachios-30
pumpkin seeds- 3 tbsp (1 oz.)
sesame seeds-3 tbsp (1 oz.)soy nuts-1/4 cup
sunflower seeds-3 tbsp (1 oz.)
walnuts-15
FATS AND OILS
up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly
recommended.
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Monounsaturated oilscanola
olive (particularly extra-virgin)
Polyunsaturated oils or a blend of monounsaturated and polyunsaturated
corn
flaxseedgrapeseedpeanut
safflower
sesamesoybean
sunflower
Other fat choices
avocado-1/3 whole = 1 tbsp oil
guacamole-1/ c = 1 tbsp oil
margarine, trans fat-free-2 tbspmayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)
mayonnaise, regular-1 tbsp
olives (green or ripe)- 15 = 1/2 tbsp oilsalad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola
or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.
trans fat-free spreads-2 tbsp..
SEASONINGS AND CONDIMENTS
all spices that contain no added sugarbroth
coconut milk, liteespresso powder
extracts (almond, vanilla, or others)horseradish and horseradish sauce
lemon juice
lime juicepepper (black, cayenne, red, white)
salsa (check label for added sugar)
trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium
glutamate (MSG)
cream cheese, fat-free or light-2 tbsp.hot pepper sauce
"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.
miso- 1/2 tbsp
shoyu- 1/2 tbspsour cream, light or reduced-fat- 2 tbsp
soy sauce- 1/2 tbsp
steak sauce 1/2 tbsptaco sauce - 1 tbsp
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.html -
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tamari - 1 tbspwhipped topping, light or fat-free -2 tbsp
worcestershire sauce- 1 tbsp
SWEET TREATS
limit to 75-100 calories per day.
candies, hard, sugar-freechocolate powder, no sugar addedchocolate syrup, sugar-free
cocoa powder, unsweetened baking type (also for cocoa)
drink mix, sugar-free and nutrient-enhancedfudgsicles, no sugar added
gleatin, sugar-free
gum, sugar-freesyrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or
xylitol) are are permitted on the South Beach Diet. They may have associated side effects ofgastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTESacesulfame K
aspartame (nutrasweet, equal)
fructose (count as sweet treats 75-100 calorie limit)saccharin (sweet'n low)
sucralose (splenda)
BEVERAGES
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)diet, caffeinated and decaffeinated sugar-free sodas and drinks
herbal teas (such as peppermint and chamomile)mildk, 1% or fat-free
soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that
the product does not contain high-fructose corn syrup.sugar-free powdered drink mixes
tomato juice
vegetable juice cocktail__________________
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cashews-15
chestnuts-6
edamame, dry roasted-1/4 cup
filberts-25flaxseeds-3 tbsp (1 oz.)
hazelnuts-25
macadamias-8peanut butter, natural, and other nut butters-2 tbsp.
peanuts, dry roasted or boiled-20 small
pecanss-15pine nuts (pignoli)-1 oz.
pistachios-30
pumpkin seeds- 3 tbsp (1 oz.)
sesame seeds-3 tbsp (1 oz.)soy nuts-1/4 cup
sunflower seeds-3 tbsp (1 oz.)
walnuts-15
FATS AND OILS
up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularlyrecommended.
Monounsaturated oilscanola
olive (particularly extra-virgin)
Polyunsaturated oils or a blend of monounsaturated and polyunsaturatedcorn
flaxseed
grapeseedpeanut
safflower
sesamesoybean
sunflower
Other fat choicesavocado-1/3 whole = 1 tbsp oil
guacamole-1/ c = 1 tbsp oil
margarine, trans fat-free-2 tbspmayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)
mayonnaise, regular-1 tbsp
olives (green or ripe)- 15 = 1/2 tbsp oilsalad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola
or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.
trans fat-free spreads-2 tbsp..
SEASONINGS AND CONDIMENTS
all spices that contain no added sugar
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html -
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broth
coconut milk, lite
espresso powder
extracts (almond, vanilla, or others)horseradish and horseradish sauce
lemon juice
lime juicepepper (black, cayenne, red, white)
salsa (check label for added sugar)
trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate
(MSG)
cream cheese, fat-free or light-2 tbsp.
hot pepper sauce"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.
miso- 1/2 tbsp
shoyu- 1/2 tbspsour cream, light or reduced-fat- 2 tbsp
soy sauce- 1/2 tbsp
steak sauce 1/2 tbsptaco sauce - 1 tbsp
tamari - 1 tbsp
whipped topping, light or fat-free -2 tbspworcestershire sauce- 1 tbsp
SWEET TREATS
limit to 75-100 calories per day.candies, hard, sugar-free
chocolate powder, no sugar added
chocolate syrup, sugar-freecocoa powder, unsweetened baking type (also for cocoa)
drink mix, sugar-free and nutrient-enhanced
fudgsicles, no sugar addedgleatin, sugar-free
gum, sugar-free
syrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or
xylitol) are are permitted on the South Beach Diet. They may have associated side effects of
gastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTES
acesulfame Kaspartame (nutrasweet, equal)
fructose (count as sweet treats 75-100 calorie limit)
saccharin (sweet'n low)sucralose (splenda)
BEVERAGES
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html -
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caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinks
herbal teas (such as peppermint and chamomile)
mildk, 1% or fat-freesoymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.
sugar-free powdered drink mixestomato juice
vegetable juice cocktail
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broth
coconut milk, lite
espresso powder
extracts (almond, vanilla, or others)horseradish and horseradish sauce
lemon juice
lime juicepepper (black, cayenne, red, white)
salsa (check label for added sugar)
trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate
(MSG)
cream cheese, fat-free or light-2 tbsp.
hot pepper sauce"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.
miso- 1/2 tbsp
shoyu- 1/2 tbspsour cream, light or reduced-fat- 2 tbsp
soy sauce- 1/2 tbsp
steak sauce 1/2 tbsptaco sauce - 1 tbsp
tamari - 1 tbsp
whipped topping, light or fat-free -2 tbspworcestershire sauce- 1 tbsp
SWEET TREATS
limit to 75-100 calories per day.candies, hard, sugar-free
chocolate powder, no sugar added
chocolate syrup, sugar-freecocoa powder, unsweetened baking type (also for cocoa)
drink mix, sugar-free and nutrient-enhanced
fudgsicles, no sugar addedgleatin, sugar-free
gum, sugar-free
syrups, sugar-free
some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or
xylitol) are are permitted on the South Beach Diet. They may have associated side effects of
gastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTES
acesulfame Kaspartame (nutrasweet, equal)
fructose (count as sweet treats 75-100 calorie limit)
saccharin (sweet'n low)sucralose (splenda)
BEVERAGES
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html -
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caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinks
herbal teas (such as peppermint and chamomile)
mildk, 1% or fat-freesoymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the
product does not contain high-fructose corn syrup.
sugar-free powdered drink mixestomato juice
vegetable juice cocktail
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinksherbal teas (such as peppermint and chamomile)
mildk, 1% or fat-free
soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.
sugar-free powdered drink mixes
tomato juicevegetable juice cocktail
Pork rindsHeavy whipping cream