Low Carb Grocery List





Many people would be willing to try sugar free/low carb if they had guidance as to how and where to start. It's 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 every time, 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 carbohydrate 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 Meats and hot dogs (watch labels - nitrate free is preferable)

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


Fruits (berries have the lowest sugar content)

  • Pumpkin
  • Raspberries
  • Strawberries
  • Blueberries
  • Blackberries
  • Cantaloupe
  • Lemons
  • Limes
  • Rhubarb
  • Coconut
  • Cranberries
  • Passionfruit

*The following fruits are not off limits, but they are a bit higher in sugar so go easy on them*
  • Apples 
  • Oranges
  • Grapefruit 
  • Pears
  • Peaches
  • Nectarines
  • Avocado

Dairy

  • Heavy Whipping Cream
  • Half and Half
  • Sour Cream
  • Cottage Cheese
  • Ricotta Cheese
  • All hard and soft cheeses
  • Eggs 
  • Real butter
  • Cream Cheese



Other Items used for snacks or 
low carb cooking 
I've included some of them here, but altogether do try to avoid "Sugar Free" products as much as you can because they contain artificial sweeteners that just aren't good for anyone's health. Plus, for some people, artificial sugars can cause a stall in weight loss.

Sometimes I do eat these though as a special treat or when i'm really craving something sweeter, but I really try to do my best to stay away from them. Also, always opt for Stevia Products over other artificial sweeteners such as Splenda. Stevia is plant derived and is the most natural option. In fact, you can grow a Stevia plant on your own and use it to sweeten your food at home!


  • 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 (watch portion sizes! Almonds are best. Cashews are the worst)
  • 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 other nut butters such as 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 (Dill only)
  • Pepperchinis
  • Sugar Free Syrup to use on Mock Pancakes is fine (check carb content)



Am I missing something? Feel free to comment below with your own Low Carb suggestions!



18 comments:

  1. Thanks for sharing! This seems doable for me! I am the ultimate carbaholic!

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  2. This is PERFECT! Very point blank, cut and dry examples of what to get. Thanks!

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  3. What about greek yogurt?

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  4. Can you eat figs when on lchf?

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  5. gosh! I just want to say: girl, you look great!! You are truly an inspiration! I just had my 2nd baby 4 months ago & the weight is hanging around a lot longer this time than it did with my first so I decided changed to a low carb/sugar free lifestyle (no I'm not nursing) & the pounds that weren't budging are finally falling off!

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  6. Thank you for the list. It will certainly help with my grocery shopping! :)

    1 quick question... currently I'm keeping an eye on the total carbs... 20 is the limit for each day.
    is that right?

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  7. Hi Jessie, glad you are back, I was doing sooo great then fell off the wagon for last few months, and I am starting again today. What helped me the first few days last time was putting a teaspoon of baking soda (yes, gag gross) in a drink first thing in the morning. Really gets rid of the cravings the first week. I do not remember where I read that, or even the logic behind it, I just know it taste like ocean water, hard to drink, but works. Hope it helps someone else who is diving into this. (it had something to do with balancing your pH ???, I think)

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  8. Thanks so much for sharing such easy to follow guide. You look amazing!!

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  9. I have been on a Low Carb eating plan for a little over a week. This week in itself I have lost 5 lbs and I'm down 10 lbs, from the weight I was last month. I LOVE this way of eating. I NEVER get hungry and I have no more uncontrollable cravings. Now, if I want something sweet, I will eat Strawberries and add some Whipped Cream to them. Whipped Cream in the can has little to no carbs in it. I also add a little Stevia sometimes to my strawberries if I'm looking for a little more sweeter version. My Dr. told me this was a great snack. I love the idea about the Sugar Free Jello/Pudding mixes with half and half. That would be a heavenly treat! Gonna try that one soon. Thank you for all your recipes as my son and I are both doing the Low Carb eating plan and it is really hard for me to find recipes that I think he may like. I will be a faithful follower of yours from today on. Thank you so much for your Blog!

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  10. What about condiments such as mayo, mustard, pizza sauce to make low carb pizza, catsup, etc.

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  11. Bananas are missing from your fruit list. They are to be avoided as they have a high glycemic index.

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    1. Hi, yes bananas were not included in that 2nd list because that list is for fruits that have a moderate glycemic index. Those are the fruits that are ok to eat, but in moderation. Bananas didn't even make it on the list because as you know, they have a fairly high GI and should be avoided altogether.

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  12. are seedless green grapes okay? im new to the healthy lifestyle and think this way of eating would be great! also how do i figure out on a label if something is low carb?

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  13. Jessie - please don't let the mean & rottens get to you. I just found you and you have saved my day! I was feeling sorry for myself, not being able to eat whatever and whenever I want, blah, blah, blah AND THEN I FOUND YOU ON PINTEREST! And look at all the wonderful, tasty foods that can be eaten in a no sugar low carb life. THANK YOU FOR ALL YOU DO!

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  14. Hi,
    I was looking through your grocery list when I noticed that Carrots were not included in the Vegetable section. I've been told that Carrots are superfoods and pretty good for you, so I was a bit confused when I saw that they didn't make the list. Is there some horrible thing about carrots that I don't know about?

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    1. Carrots are indeed good for you, but they are similar to potatoes in that they contain a lot of carbs and are quickly converted to sugar in your body so for the serious low carber, this veggie is a no go. Another one would be corn. As yummy as it is, you may as well be eating sugar if you eat corn. There are tons of other veggies that are allowed on a low carb diet though but if you just really love carrots and don't want to rule them out, having them once in a while isn't going to make or break you.

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  15. There are certainly alot of foods here I love to eat but nice to know what the contents are of some of them,though I have been eating healthier since Jan.2015, I have lost 51 lbs. in 5 mo.'s and now am getting into health issues so I'm now on a low diabetic/carb diet also a heart healthy low -sodium/salt

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  16. You look great! How much weight did you lose and how long did it take you!!

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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! :)