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Beth_M

P3 Vegetable and Fruit List and things to avoid

Rating: 10 votes, 4.20 average.
by , September 20th, 2010 at 12:42 PM (28746 Views)
Thought I'd post this for people looking

Low Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
•Sprouts (bean, alfalfa, etc.)
•Greens – lettuces, spinach, chard, etc.
•Hearty Greens - collards, mustard greens, kale, etc.
•Radicchio and endive count as greens
•Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
•Bok Choy
•Celery
•Radishes
•Sea Vegetables (Nori, etc)
•Cabbage (or sauerkraut)
•Mushrooms
•Jicama
•Avocado
•Cucumbers (or pickles without added sugars)
•Asparagus
•Green Beans and Wax Beans
•Broccoli
•Cauliflower
•Peppers
◦Green Bell Peppers
◦Red Bell Peppers
◦Jalapeno Peppers
•Summer Squash (including Zuchinni)
•Scallions or green onions
•Bamboo Shoots
•Leeks
•Brussels Sprouts
•Snow Peas (pods)
•Tomatoes
•Eggplant
•Artichoke Hearts
•Fennel
•Onions
•Okra
•Spaghetti Squash
•Celery Root (Celeriac)
•Carrots
•Turnip (see Carb Counts of Root Vegetables)
•Water Chestnuts
•Pumpkin


Starchy (High Carb) Vegetables

The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

•Beets
•Carrots on some diets, but they aren't as high as others in this group
•Corn
•Parsnips
•Peas
•Plantains
•Potatoes in all forms
•Winter Squashes (particularly acorn and butternut)
Eat Low Sugar Fruit
Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Fruits lowest in sugar:

•Rhubarb
•Strawberries
•Cranberries
•Raspberries
•Blackberries
•Blueberries
•Grapefruit
•Melons
•Apricots
•Plums
•Peaches
•Pears
•Guava
•Cherries
•Apples
•Papaya
Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):

•Grapes
•Tangerine
•Oranges
•Pineapple
•Kiwi
Fruits to be avoided in the maintenance phase:

•Bananas
•Dried Fruit
•Mango
What to Avoid:

Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods:
•Brown sugar
•Corn syrup
•Demerara Sugar
•Dextrose
•Free Flowing Brown Sugars
•Fructose
•Galactose
•Glucose
•High Fructose Corn Syrup
•Honey
•Invert Sugar
•Lactose
•Malt
•Maltodextrin
•Maltose
•Maple syrup
•Molasses
•Muscovado or Barbados Sugar
•Panocha
•Powdered or confectioner's sugar
•Rice Syrup
•Sucrose
•Sugar (granulated)
•Treacle
•Turbinado sugar
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.

Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.

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Updated April 6th, 2011 at 10:58 PM by Beth_M

Categories
P3

Comments

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  1. mspanda's Avatar
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    this is super helpful, beth! i went to Winco last night and would have loved to have this info!
  2. Ebbetjes's Avatar
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    Thanks for posting this Beth.
  3. dutchbaby's Avatar
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    HI Beth! Nice list! What do you know about whole milk on P3? Should we be concerned about the sugars?
  4. nsbrown76's Avatar
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    I hear talk about coconut flour is acceptable for P3. Is that true?
  5. Beth_M's Avatar
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    Quote Originally Posted by dutchbaby
    HI Beth! Nice list! What do you know about whole milk on P3? Should we be concerned about the sugars?
    Dutch.. I couldn't drink whole milk if you made me. I've never liked it. It's just too thick for me. I grew up on 2% and then in the last 10 years it's always been non-fat. I use half and half in coffee and have found that 1 tbsp does the same for me as what would take at least 2 oz or more of 2% to do.

    I have used 2% in cereal for P4. I think the further out you get the less it might effect you unless you drink alot of it.
  6. Beth_M's Avatar
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    Quote Originally Posted by nsbrown76
    I hear talk about coconut flour is acceptable for P3. Is that true?
    nsbrown - coconut flour, almond flour, flax seed flour... all work for some people in P3. I personally have never done them. And if you do I would only do one of them at a time without adding anything else new that day to see what effect it has on the scale.
  7. shequib's Avatar
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    I am very glad to have this info, thanks for posting it!
  8. shari'sjourney's Avatar
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    I have been on the homeopathic type of hcg drops. I am wondering if there seems to be any different results from hcg drops and the homeopathic version of hcg drops?
    If better results from the original drops, how do you know if the site you are ordering it from is reputable? I start Phase 3 in 2 days. I was told to do 2 days of vlcd still after the last dose of hcg and then I will have 3 weeks of phase 3. gradually increasing my calories each week. does this sound like the usual?
  9. Kibby's Avatar
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    Thanks so much Beth!
  10. lola lulu's Avatar
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    Awesome beth !!! You are the loise and clark of hcg! Thanks you
  11. ShortRib's Avatar
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    Thanks ever so much!
  12. SuchAPrettyFace's Avatar
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    Awesome! Thank you Beth
  13. Persus's Avatar
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    Beth, I have relied on your Phase 2 recipes in your blog and now this will help me with Phase 3 maintenance. I'm so thankful that you have taken the time to blog your hcg journey and menus....I don't think I could have stayed true to the protocol without your daily VLCD menus. So, thank you so much!!
  14. Beth_M's Avatar
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    So glad you are benefitting from my ramblings
  15. ShrinkingV's Avatar
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    Thanks for these Beth, very helpful as I start P3 tomorrow....
    Do you have a similar lisr for nuts? I'm hoping to try cashews but heard peanuts are a nono.....would be good to know which other ones to avoid.
  16. ginal5's Avatar
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    Please please ramble away. This list is the bomb!
  17. EACO's Avatar
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    Thank you for sharing this info!
  18. NegininGrenada's Avatar
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    Beth, thank you so much for this. I'm already beginning my research for the next phase, even though I just started P2 (and hope to be on it for 43 days). You're amazing and such an incredible help to us all. Thank you.
  19. Beth_M's Avatar
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    Quote Originally Posted by NegininGrenada
    Beth, thank you so much for this. I'm already beginning my research for the next phase, even though I just started P2 (and hope to be on it for 43 days). You're amazing and such an incredible help to us all. Thank you.
    Negin.. glad it's of use to you. Definitely helped me to have it in one place
    Updated December 27th, 2010 at 02:43 PM by Beth_M
  20. AshleySD's Avatar
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    I'm going to be starting this diet soon, but I was wanting to do as much research as I can before I start so I can be well prepared. This list is very helpful! Thanks so much for posting
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