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Beth_M

P3 Vegetable and Fruit List and things to avoid

Rating: 11 votes, 4.27 average.
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. Hachi's Avatar
    Thanks, Beth. As they used to say in the old GI Joe cartoons, "Knowing is half the battle."
  2. Karenmag3's Avatar
    THANK YOU SOOO MUCH FOR THIS LIST! I HATE TO ASK BECAUSE YOU'VE BEEN SO HELPFUL BUT IS THERE ANOTHER LIST OF ACCEPTED THINGS TO EAT WHILE ON P3? SCARED TO START, BUT WILL OF BEEN ON P2 FOR 30 DAYS BEFORE I START P3, I HAVE TO START IT BECAUSE I HAVE TO GO OUT OF TOWN, WHICH MEANS EATING OUT EVERY MEAL, SO I'M NOT SURE WHAT TO ORDER AT A RESTAURANT. CAN YOU ORDER A REGULAR SALAD WITH ITALIAN DRESSING? OR ANY SORT OF DRESSING? CONFUSED
  3. Karenmag3's Avatar
    I KNOW I READ SOMEWHERE THE BRANDS OF BACON AND WHERE TO GET THEM SOMEWHERE FOR P3, I JUST CAN'T FIND THEM? HELP, THANKS
  4. ucrgrad_LA's Avatar
    so so so soooooooooooooooooo HELPFUL
  5. Letitgo's Avatar
    Wow thanks so much for this list....sugar is so confusing with all it's names!!
  6. MNMaureen's Avatar
    Is Xanthan gum a starch???
  7. ucrgrad_LA's Avatar
    Quote Originally Posted by MNMaureen
    Is Xanthan gum a starch???
    think its a sugar derived from glucose
  8. damselflydiva's Avatar
    Thank you so much Beth! This list is awesome. On day 3 of P3...so it was great to have last night when I was about to eat broccoli and snow peas! I saw yogurt on your list of things to avoid - is that only if they have sugar? or sweetener? I have been having plain, organic, greek yogurt and love it. This should be fine - right?
    Thanks again!
  9. annabanana72's Avatar
    This was exactly what I have been searching for! THANK YOU! I started P3 today. R1 lost 27 lbs.
  10. ihodge's Avatar
    thanks for this list beth_m. i'll be starting p3 in a couple of days.
  11. Jenna's Avatar
    Beth, by any chance do you have a list of what kind of beans are good and what are bad for P3? Things like kidney, pinto, etc. Or are they pretty much all off limits?

    Thanks again for all the help! You are my Yoda!
  12. Karenmag3's Avatar
    Quote Originally Posted by Karenmag3
    I KNOW I READ SOMEWHERE THE BRANDS OF BACON AND WHERE TO GET THEM SOMEWHERE FOR P3, I JUST CAN'T FIND THEM? HELP, THANKS
    I'M ANSWERING MY OWN QUESTION BECAUSE I FOUND SUGAR FREE BACON AT DIERBERGS. THE BRAND IS "FIELDS"
  13. Carb69's Avatar
    This is my third day and I have so many questions!…..Thanks for the info!
  14. crobertslive's Avatar
    Hello! I was just curious about Panko Bread crumbs - are those okay for P3 and also, can we use Melba Toast as breadcrumbs for certain recipes in P3? Thank you for your wisdom about the details
  15. Beth_M's Avatar
    No panko or melba in P3.
  16. Moni-Jay's Avatar
    Hi Beth. Thank you so much for this list.
  17. AnotherGirl's Avatar
    Isn't avacado high in calories and fat? I know it's the "good" fat, but just wondering how that would affect weight loss....sorry I'm new to the hcg diet and still learning.
  18. janet68's Avatar
    This is great-anyone know about agar agar for thickening?
  19. janet68's Avatar
    This is great-anyone know about agar agar for thickening? Thanks!
  20. Beth_M's Avatar
    Quote Originally Posted by janet68
    This is great-anyone know about agar agar for thickening? Thanks!
    If you try the agar agar in P3 do so sparingly and see how your weight does.
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