Jan 10, 2010

Low Carb Shopping List

Many people would be willing to try sugar free/low carb if they had guidance as to how and where to start. Its not difficult, but can certainly be overwhelming to start. This is a shopping list that I keep myself. I may not buy everything on the list everytime but its an excellent reference. Some of these items may not be essentials for the sugar free/low carb newbie but keep it on hand for when you are more comfortable with low carbing.

ALWAYS READ LABELS! Look first at the Carbohydrate content. Keep it as low as possible! Usually, if it is low in carbs it is low in sugar, but not always the other way around so ALWAYS CHECK THE NUTRITION LABELS!

SO IMPORTANT: THE TRUE CARBOHYDRATE COUNT IS THE CARBS MINUS THE FIBER. Carbs-Fiber=true carb count. High fiber will help you to widen the variety of foods you can eat.


Meat
Meat and Fish (all kinds but opt for leaner meats and try turkey instead of hamburger and sausage as a much healthier alternative)
Shellfish (all except imitation crab meat)
Deli Meat (watch labels - nitrate free is preferable)

Fruits and Veggies
Cauliflower
Green Beans
Artichokes
Spinach
Asparagus
Jicama
Broccoli
Yellow Squash
Zucchini
Okra
Spaghetti Squash
Onions
Green, Red, Yellow and Orange Bell peppers
Tomatoes (go easy on these as a general rule)
Cucumbers
Bean Sprouts
Brussel Sprouts
Radishes
Celery
Mushrooms
Lettuce
Bok Choy
Cabbage
Greens
Peppers (jalapeƱo, etc.)
Leeks
Snow Peas
Turnips
Eggplant
Tofu
Pumpkin
Raspberries
Strawberries
Blueberries
Blackberries
Cantaloupe
Lemons
Limes


Dairy
Heavy Whipping Cream
Half & Half
Sour Cream
Cottage Cheese
All hard and soft cheeses
Eggs (why is this considered dairy again?-oh well)
real butter (switch to real butter! Did you know that margarine is only one molecule away from being plastic? Yuck!)
cream cheese

Other Items used for snacks or low carb cooking
Sugar Free Jell-O
Sugar Free Pudding Mix
Diet Hot Cocoa (read labels)
Coffee
Tea
Water
Diet Soda
Crystal Light (mix is better than pre-made)
Sugar Free Kool-Aide
Low-Carb tortillas (read labels)
Flax Seed
Nuts
Pork Rinds
Nut flours and Guar or Xanthan Gum-(Not an essential this minute but when you get more comfortable with everything and want to start baking low carb you'll need this to replace the gluten in flour which you wont be using. I'll get into low carb baking later on)
Coconut Oil
Olive Oil
Protein Powders (no carb protein powders)
Splenda
Lemon juice
Davinci Sugar Free Syrups for deserts and coffee (health food stores or bought online)
Beef Jerky and Slim Jims
Peanut Butter(in moderation) but try almond butter too-sooo good!
Miso soup (you know that soup with tofu and seaweed that they serve as an appetizer at Japanese restaraunts? Well, its verrry low carb and really tasty! They have individual packets to make instant Miso Soup at Walmart in the Chinese Food section.
Tofu (extra firm is usually easier to work with)
Pickles (not the bread & butter pickles, just the sour ones)
Pepperchinis
Sugar Free Syrup to use on Mock Pancakes is fine (check carb content)
Cottage Cheese
Shredded parmesan cheese

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Thanks for visiting, I love hearing from you, however it still always surprises me how many mean and rotten comments I receive, so please remember that I post what I eat merely as a suggestion of ideas for others. Low carbing is not cut and dry. What works for me may or may not work for you. Also, I live exclusively low carb, but I don't live my life counting them so I don't often include the net carb counts on recipes. Happy low carbing ya'll! :)

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