SIMPLE CARBS BREAK DOWN EASILY AND ARE USED FOR ENERGY. IF YOU DO NOT USE THEM FOR ENERGY, THEY ARE STORED AS FAT. (UGH)
- They do not contain much fiber
- Crackers and cookies……. watch out!!!
COMPLEX CARBS HAVE OTHER NUTRIENTS AND TAKE LONGER TO DIGEST. THE ABSENCE OF CARBS CAN CAUSE DIGESTIVE ISSUES SO WE NEED CARBS, BUT, WE NEED OUR CARBS TO BE SMART CARBS
- Whole grains
- Beans
Notice the difference between what you can have and what you should limit or avoid. The list of opportunities is wonderful. 🙂
VEGGIES:
Reduce: potatoes, squash, carrots and beets (carrots and beets are high in sugar)
Chose from:
ARUGULA
ASPARAGUS
AVOCADO
CABBAGE
CAULIFLOWER
CELERY
CUCUMBERS
EGGPLANT
GREEN BEANS
KALE
MUSHROOMS
PEPPERS
RADISHES
SPINACH
SWISS CHARD
TOMATOES
ZUCHINNI
MEATS AND EGGS ( WATCH OUT FOR ADDED SUGARS…MARINADES AND CURED MEATS)
EGGS
BEEF
CHICKEN
PORK
BACON (UNCURED)
JERKY (BEWARE OF ADDED SUGARS)
TURKEY
BISON
COD
CATFISH
HALIBUT
LOBSTER
SALMON
SARDINES
SHRIMP
TROUT
TUNA
DAIRY ( USE FULL FAT OR REDUCED FAT DAIRY PRODUCTS)
BUTTER
HEAVY CREAM
SOUR CREAM
CHEESE ( NO PROCESSED CHEESE LIKE AMERICAN CHEESE)
PLAIN GREEK YOGURT
PLANT BASED MILK: (UNSWEETENED ONLY)
ALMOND, SOY, CASHEW,HEMP, OAT ( I USE ALMOND AND OAT MOST OF THE TIME)
NUTS AND SEEDS (WATCH SUGARS!!!)
ALMONDS
HAZELNUTS
PEANUTS
PECANS
PISTACHIOS
WALNUTS
CHIA SEEDS
FLAX SEEDS
HEMP SEED
PUMPKIN SEEDS
SESAME SEEDS
SUNFLOWER SEEDS
FATS (ALL FATS HAVE ZERO CARBS)
COCONUT OIL AND BUTTER ARE A LITTLE HIGHER THAN OTHER OPTIONS IN SATURATED FATS
OLIVE OIL GHEE
GRAPESEED OIL
OLIVES ( ALL KINDS)
FERMENTED FOODS (OUR GUTS NEED A LITTLE EXTRA BOOST WHEN REDUCING OUR CARBS)
KIMCHI
MISO
SOUR PICKLES
REFRIGERATED SAURKRAUT (NOT CANNED!!)
FRUIT ( WATCH OUT FOR BANANAS, PINEAPPLE AND MANGOS. THEY ARE HIGHER IN CARBS)
FROZEN OR FRESH BERRIES (RASPBERRIES ARE HIGHEST IN FIBER)
CANTALOU0PE
CLEMENTINES
LEMONS AND LIMES
PEACHES
PLUMS
BEVERAGES: ( NO ARTIFICIAL SWEETNERS!!!)
WATER
COFFEE
TEA (HOT OR COLD)
CARBONATED WATER…SELTZER OR CLUB SODA
HERBS AND SPICES
FRESH AND DRIED HERBS
PUMPKIN PIE SPICE
APPLE PIE SPICE
GARAM MASALA
CHILI POWDER
CUMIN
CURRY
EVERYTHING BAGEL SPICE
CONDIIMENTS: ( NO BBQ SAUCE OR KETCHUP)
HOT SAUCE
MUSTARD
SOY SAUCE
VINEGAR
DARK CHOCOLATE.…EAT 1 OZ. DAILY HOORAY!!!!!!!!!!!!!!!!!!!!!!!!!
SNACKS:
LOW CARB..KETO FRIENDLY….THE GROCERY STORE HAS MANY OPTIONS
MY FAVORITE: KIND BARS