P3 Vegetable and Fruit List and things to avoid
by, September 20th, 2010 at 12:42 PM (32519 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.
•Sea Vegetables (Nori, etc)
•Cabbage (or sauerkraut)
•Cucumbers (or pickles without added sugars)
•Green Beans and Wax Beans
◦Green Bell Peppers
◦Red Bell Peppers
•Summer Squash (including Zuchinni)
•Scallions or green onions
•Snow Peas (pods)
•Celery Root (Celeriac)
•Turnip (see Carb Counts of Root Vegetables)
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
•Carrots on some diets, but they aren't as high as others in this group
•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:
Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):
Fruits to be avoided in the maintenance phase:
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:
•Free Flowing Brown Sugars
•High Fructose Corn Syrup
•Muscovado or Barbados Sugar
•Powdered or confectioner's 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.