These are usually under 6 grams of carbohydrates per cup:
Avacadoes Bamboo Shoots Beet Greens Broccoli Brussels Sprouts Cabbage Cauliflower Celery Collard Greens Daikon Radish Green Beans Kale Lettuces Kohlrabi Peppers of all kinds Radishes Rhubarb Scallions Sprouts Nuts and Seeds Low Carb Almonds Walnuts Brazil Nuts Coconut Hazelnuts Macadamias Fats Fats are your friend. Fats and cholesterol burn as energy, feed our brains, are required for proper hormone production and keep us feeling happy and satisfied with our food. A by-product of burning carbs/sugar for fuel is the production of triglycerides (terrible for heart health). A by-product of burning fat for fuel are ketones (brain food!). Fats to Avoid Stay away from the stuff messed up by mankind!
Margarine (all of it!), Shortening (lard is better), Hydrogenated oils, "Modified" oils, Partially modified or partially hydrogenated oils, Fat heated past it's healthy point (anything packaged or deep fried), Soybean oil (GMO) Corn oil (GMO) Cottenseed oil (GMO) Canola oil (GMO) Generic "vegetable" oil (GMO)
Low Carb Fruit These are around 10+ grams per cup
Blackberries Raspberries Strawberries Blueberries are higher with as much as 18 grams per cup Lemons and Limes are under 5 grams of carbs per cup (of fruit, not juice!) High Carb Cashews Peanuts* Pine Nuts Pistachios Pumpkin Seeds* Sesame Seeds* Sunflower Seeds* * can be used in small amounts Fats to Enjoy Butter Butter Ghee Coconut Oil Palm Oils Palm shortening Extra virgin olive oil* Macadamia nut oil Avocado oil Animal fats: lard/meat drippings/chicken skin/fat on steak/ hamburger fats/etc
High Carb Vegetables
These first ones are usually 8-15 grams of carbs per cup, so only eat them in small amounts, and only occasionally:
Meats and Dairy Meat, including it's fat, is low carb. Fish is good. Be careful of packaged meats, you'll be shocked at how many contain sugars and starches added for flavoring! Eggs are 1 carb each and are packed with nutrition and cholesterol our bodies love for healing and brain health - enjoy lots of them. NOTE on Proteins: I'm not suggesting you end up on a high protein diet! High protein diets have been shown to increase death rates from cancer 4 x if you're under the age of 65. And there are a long list of other problems associated with high protein diets. However, if you're a senior, eat more protein! It seems we change our protein requirements as we age and eating more after the age of 65 is actually a nice protection against cancer. Breads, Grains, Rices, and Cereals They are all high carb.
High Carb Fruits Most fruit is going to add 20-30+ carbs per cup to your diet. If you're trying to live on 30 carbs a day to lose weight, kill yeast, trying to get rid of fibromyalgia, or dealing with diabetes or any number of other health issues, fruit really isn't your friend. You can get the same nutrition and fibers in veggies with far less sugar. Apples Apricots Bananas Cherries Currants/raisins/dates/dried cranberries/prunes Figs Grapefruit Grapes Kiwi Mangoes Melons of all types Oranges/tangerines Papayas Passion fruits Peaches Pears Pineapples
Hard cheeses are very low carb and contain healthy fats. Soft cheeses you'll have to be more careful with; read your labels, some have sugars added too. Milk can have 15 carbs or more per cup. Read your labels. Lower fat milk has more carbs than full fat milk! Thick whipping cream has the least carbs. Be aware however, that there is no such thing as "zero carb cream" no matter what some doctors have been known to say. NOTE: As long as a product has less than One Carb per Serving it can be listed as 0 carbs. If the 'serving' is very small (a teaspoon or tablespoon) and contains just under 1 carb per serving, you could end up with 10, 15, 30 carbs in a cup! BACK