This is not a complete list but some basics. The items that I used quite often are in red. Please keep in mind that I kept my daily carbohydrate intake at 20 grams (or less) but your body may be efficient at a little higher or lower than mine. For additional information about the carbohydrate content of these and other foods, please visit FitDay. If you'd like to calculate your recomended daily protein intake, please visit here.
FRUITS:
Lowest in Sugar:
- Small amounts of Lemon or Lime
- Rhubarb
- Raspberries
- Blackberries
- Cranberries
Low to Medium in Sugar
- Strawberries
- Casaba Melon
- Papaya
- Watermelon
- Peaches
- Nectarines
- Blueberries
- Cantaloupes
- Honeydew Melons
- Apples
- Guavas
- Apricots
- Grapefruit
VEGETABLES:
Low-Carb from Lowest to Highest:
- Sprouts
- Greens - Lettuces, Spinach, Chard, etc
- Hearty Greens - Collards, Mustard Greens, Kale, etc
- Radicchio and Endive Count as Greens
- Bok Choy
- Celery
- Radishes
- Sea Vegetables (Nori, etc)
- Broccoli
- Cabbage (or Sauerkraut)
- Mushrooms
- Jicama
- Avocados
- Cucumbers (or Pickles without added sugar)
- Peppers (including: Green Bell Peppers, Red Bell Peppers, Jalapeno Peppers
- Summer Squash (including Zucchini)
- Scallions or Green Onions
- Asparagus
- Bamboo Shoots
- Leeks
- Brussels Sprouts
- Snow Peas (Pods)
- Green Beans and Wax Beans
- Tomatoes
- Eggplant
- Artichoke Hearts
- Fennel
- Onions
- Okra
- Spaghetti Squash
- Pumpkin
MEATS, SEAFOOD, EGGS, TOFU
- Avoid all breaded meats including Meatloaf unless breadcrumbs are substituted with a low-carb alternative. Also watch out for high carb Sauces served with meats
- Mussels and Oysters have carbs
- Some organ meats contain carbs
- Hams, Luncheon Meats and Bacon often have added sugars
- Best to eat leaner less processed meats
- Half a cup of tofu has 10 grams of protein and 1 gram of effective carbohydrate (w/ 1 gram of fiber)
- Eggs are high in protein and low in carbs
- PROTEINS THAT I ATE: Chicken, Salmon, Eggs, Protein Shake (sweetened with stevia), Shrimp, Steak, Hamburger, Bacon, Sausage
CONDIMENTS & OTHER ITEMS:
- Mustard (except sweetened mustards like honey mustard)
- Cider and Wine Vinegars
- Most bottled Hot Sauces
- Most Salsas
- Soy Sauce or Tamari
- Mayonnaise
- Sugar-free salad dressings (my favorite is Blue Cheese Dressing)
- Capers
- Horseradish
- Pesto
- Herbs and Spices (without added sugar)
- Lemon or Lime Juice
- Extracts (Vanilla, Lemon, Almond, etc)
- Broth or Bouillon
- Sour Cream
- Cream Cheese
- Olive Oil
- Coconut Oil
- Almond Milk (unsweetened Chocolate or Vanilla)
- Almonds
- Macadamia Nuts
- Unsweetened Cocoa
- Sugar Alternatives (Stevia, Xylitol)
- Low Sugar Balsamic Vinegar
- Low Sugar Rice Wine Vinegar
- Low Sugar Worcester Sauce
- Red Wines
- Low-Carb Beers
- Hard Cheeses (tend to have Lower Carbs)
- Half n Half Creamer
- Coffee
- Tea
- Butter
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