Low Carbohydrate Food List
This is a low carbohydrate food list for use in the Insulin Control Diet. Each item has 4 grams or less of carbohydrates per serving, except for the fruit, which is to be used sparingly and only for the evening meal.
Protein and Fats
Fish, poultry, meat, eggs----0.0 gram
Fats, oils, butter----0.0 gram
Tofu, 3.5 ounces----3.0 grams
Dairy
Half and Half, 1 ounce (2 Tablespoon) -----1.3 grams
Light Cream, 1 ounce----1.0 gram
Heavy Cream, 1 ounce----1.0 gram
Sour Cream, 1 ounce----1.0 gram
Whipped cream, 1 ounce----1.0 gram
Cheddar cheese, 1 ounce----0.6 gram
Swiss Cheese, 1 ounce----1.0 gram
American Cheese, 1 ounce----0.6 gram
Cream Cheese, 1 ounce----0.5 gram
Feta Cheese, 1 ounce----1.0 gram
Muenster Cheese, 1 ounce----0.3 gram
Provolone Cheese, 1 ounce----0.5 gram
Nuts
Almonds, 12-15----4.0 grams
Brazil Nuts, 4 nuts----2.0 grams
Macadamia Nuts, 1 ounce----3.0 grams
Pecans, 10 halves----4.0 grams
Pumpkin Seeds, 1 ounce----4.0 grams
Walnuts, 1 ounce----4.0 grams
[Be careful with these! Eat no more than one serving of nuts each day or they will undo your efforts!]
Vegetables
Asparagus, 6 spears----3.0 grams
Beans, green, one-half cup----3.3 grams
Broccoli, one-half cup----4.0 grams
Cabbage, one-half cup----4.0 grams
Cauliflower, one-half cup----2.5 grams
Celery, 3 pieces, 5 inches each----4.0 grams
Cucumber, 6 slices, one-eighth inch thick----2.0 grams
Endive or Kale, one-half cup----2.0 grams
Romaine Lettuce, 2 leaves----2.0 grams
Iceberg lettuce, one-sixth head----2.0 grams
Mushrooms, 10 small or 4 large----4.0 grams
Mustard Greens, one-half cup----3.0 grams
Okra, one-half cup----2.5 grams
Parsley, 1 Tablespoon----1.0 gram
Green pepper, 2 rings----1.0 gram
Radish, 4 medium----1.0 gram
Spinach, one-half cup----4.0
Fruits
Avocado, 1/2----10 grams
Cranberries, 1 cup----10.3 grams
Blackberries, ˝ cup---- 9.6 grams
Strawberries, ˝ cup----6.2 grams
Blueberries, 1/3 cup----7.2 grams
Clementine, 1 small fruit----9
Grapefruit, ˝----10.3 grams
Grapes, 10----9 grams
Lemon, 1 medium----6 grams
Peach, 1 medium----9.7 grams
Plum, 1 medium----9 grams
Miscellaneous
Chicken consommé, 1 cup----2.0 grams
Olives, 10 green----1.0
Saltine Cracker, one----2.0 grams
Spices, 1 teaspoon----one-half to 2 grams
Vanilla extract, 1 teaspoon----3 grams
Cocoa, 1 tablespoon----2.8 grams
[Pay attention to serving sizes.]
[Obviously, this is a partial food list. Find a carbohydrate counter booklet. When counting carbs, you can substract grams of fiber from the total carbohydrate grams.]
Use this food list to prepare meals for low carb menus.
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