Low Carb List

8/6/2019 Low Carb List

1/25

Join Date: Oct 2007

Location: Vancouver IslandPosts: 133

Gallery:Momangel

Stats: 181/165/140WOE: South BeachStart Date: 10/07/07
http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513http://www.lowcarbfriends.com/photopost/showgallery.php?cat=500&ppuser=125513


2/25

Phase 1 Foods to enjoy

BEEF

lean* cuts, such as:bottom round

eye of round

flank steak

Ground Beef:

extra leanlean sirloin

london broil

pastrami, leansirloin steak

T-bone

tenderloin (filet mignon)top loin

top round

*lean meat has 10g or less total fat and 4.5g or less saturated fat per 100 g portion.

POULTRY (SKINLESS)cornish hen

ground breast of chicken

ground breast of turkey

low-fat turkey sausage (3-6 g fat per 60 g serving)turkey bacon

turkey or chicken breast

SEAFOOD

all types of fish and shellfish (limit those high in mercury and other contaminants, such as swordfish,

tilefish, albacore tuna- use light tuna instead- and shark)salmon roe

sashimi

PORKboiled ham

canadian bacon

loin, shop or roasttenderloin

VEALchop

cutlet, leg

top round

LAMB (REMOVE ALL VISIBLE FAT)

leg, center cut


3/25

loin, chop or roast

GAME MEATS

buffaloelk

ostrich

venison

COLD CUTS (FAT-FREE OR LOW-FAT ONLY)

boiled hamdeli-sliced turkey breast

lean deli roast beef

smoked ham

smoked turkey breast

SOY-BASED MEAT SUBSTITUTES

unless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving.seiten

soy bacon

soy burgersoy chicken, unbreaded

soy crumbles-1/4 cup (2oz) suggested serving size

soy hot dogssoy sausage patties and links

tempeh-1/4 cup suggested serving size

tofu (all varieties)-1/2 cup suggested serving size

yuba (bean curd on sheet)

CHEESE (FAT-FREE OR REDUCED-FAT)

for hard cheese, look for varieties that have 6g or less fat per ounce.american

blue cheese (does not come as reduced fat, so use in moderation)

cheddarcottage cheese, 1%, 2%, or fat-free

feta

mozzarella

parmesanpart-skim ricotta

part-skim string

provoloneswiss

EGGSthe use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg

substitutes are okay.

DAIRY

except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.

buttermilk, 1% or fat-free


4/25

greek yogut, nonfat

half-and half, fat-free (2 tbsp)

milk, 1% or fat-free

soymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.

yogurt, low-fat or nonfat plain

LEGUMES

fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.

adzuki beansblack beans

bleack-eyes peas

broad beans

butter beanscannellini beans

chickpeas (garbanzos)

edamamefava beans

great northern beans

italian beanskidney beans

lentils

lima beansmung beans

navy beans

pigeon beans

pinto beansrefried beans, fat-free, canned

soy beans

split peaswhite beans

VEGETABLESmay use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.

artichoke hearts

artichokes

arugulaasparagus

bok choy

broccolibroccoli rabe

broccoli sprouts

brussels sproutscabbage (green, red, napa, savoy)

capers

cauliflowerceleriac (celery root)

celery

chayote


5/25

collard greens

cucumbers

daikon radish

eggplantendive

escarole

fennelfiddlehead ferns

garlic

grape leavesgreen beans

hearts of palm

jicama

kalekohlrabi

leeks

lettuce (all varieties)mustard greens

okra

onionsparsley

pepperoncini

peppers (all varieties)pickles (dill or artificially sweetened)

pimientos

radicchio

radishesrhubarb

sauerkraut

scallionssea vegetables (seaweed, nori)

shallots

snap peassnow peas

spinach

sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)

squash (spaghetti, summer, yellow, zucchini)swiss chard

tomatoes (all varieties)

tomato juiceturnip greens

vegetable juice cocktail

water chestnutswatercress

wax beans

NUTS AND SEEDS

limit to one serving per day as specified. Dry roasted recommended.

almonds-15
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.html


6/25

brazil nuts-4

cashews-15

chestnuts-6

edamame, dry roasted-1/4 cupfilberts-25

flaxseeds-3 tbsp (1 oz.)

hazelnuts-25macadamias-8

peanut butter, natural, and other nut butters-2 tbsp.

peanuts, dry roasted or boiled-20 smallpecanss-15

pine nuts (pignoli)-1 oz.

pistachios-30

pumpkin seeds- 3 tbsp (1 oz.)sesame seeds-3 tbsp (1 oz.)

soy nuts-1/4 cup

sunflower seeds-3 tbsp (1 oz.)walnuts-15

FATS AND OILSup to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly

recommended.

Monounsaturated oils

canola

olive (particularly extra-virgin)

Polyunsaturated oils or a blend of monounsaturated and polyunsaturated

corn

flaxseedgrapeseed

peanut

safflowersesame

soybean

sunflower

Other fat choices

avocado-1/3 whole = 1 tbsp oil

guacamole-1/ c = 1 tbsp oilmargarine, trans fat-free-2 tbsp

mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)

mayonnaise, regular-1 tbspolives (green or ripe)- 15 = 1/2 tbsp oil

salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola

or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.trans fat-free spreads-2 tbsp..

SEASONINGS AND CONDIMENTS
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html


7/25

all spices that contain no added sugar

broth

coconut milk, lite

espresso powderextracts (almond, vanilla, or others)

horseradish and horseradish sauce

lemon juicelime juice

pepper (black, cayenne, red, white)

salsa (check label for added sugar)trans fat-free cooking spray

use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate

(MSG)

cream cheese, fat-free or light-2 tbsp.hot pepper sauce

"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.

miso- 1/2 tbspshoyu- 1/2 tbsp

sour cream, light or reduced-fat- 2 tbsp

soy sauce- 1/2 tbspsteak sauce 1/2 tbsp

taco sauce - 1 tbsp

tamari - 1 tbspwhipped topping, light or fat-free -2 tbsp

worcestershire sauce- 1 tbsp

SWEET TREATSlimit to 75-100 calories per day.

candies, hard, sugar-free

chocolate powder, no sugar addedchocolate syrup, sugar-free

cocoa powder, unsweetened baking type (also for cocoa)

drink mix, sugar-free and nutrient-enhancedfudgsicles, no sugar added

gleatin, sugar-free

gum, sugar-free

syrups, sugar-free

some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or

xylitol) are are permitted on the South Beach Diet. They may have associated side effects ofgastrointestinal distress if consumed in excessive amounts.

SUGAR SUBSTITUTESacesulfame K

aspartame (nutrasweet, equal)

fructose (count as sweet treats 75-100 calorie limit)saccharin (sweet'n low)

sucralose (splenda)
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html


8/25

BEVERAGES

caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)

diet, caffeinated and decaffeinated sugar-free sodas and drinks

herbal teas (such as peppermint and chamomile)mildk, 1% or fat-free

soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the

product does not contain high-fructose corn syrup.sugar-free powdered drink mixes

tomato juice

vegetable juice cocktailGAME MEATSbuffalo

elk

ostrich

venison

COLD CUTS (FAT-FREE OR LOW-FAT ONLY)

boiled hamdeli-sliced turkey breast

lean deli roast beef

smoked hamsmoked turkey breast

SOY-BASED MEAT SUBSTITUTESunless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving.

seiten

soy bacon

soy burgersoy chicken, unbreaded

soy crumbles-1/4 cup (2oz) suggested serving size

soy hot dogssoy sausage patties and links

tempeh-1/4 cup suggested serving size

tofu (all varieties)-1/2 cup suggested serving sizeyuba (bean curd on sheet)

CHEESE (FAT-FREE OR REDUCED-FAT)

for hard cheese, look for varieties that have 6g or less fat per ounce.american

blue cheese (does not come as reduced fat, so use in moderation)

cheddarcottage cheese, 1%, 2%, or fat-free

feta

mozzarellaparmesan

part-skim ricotta

part-skim stringprovolone

swiss


9/25

EGGS

the use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg

substitutes are okay.

DAIRY

except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.

buttermilk, 1% or fat-freegreek yogut, nonfat

half-and half, fat-free (2 tbsp)

milk, 1% or fat-freesoymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that the

product does not contain high-fructose corn syrup.


LEGUMES

fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.

adzuki beansblack beans

bleack-eyes peas

broad beansbutter beans

cannellini beans

chickpeas (garbanzos)edamame

fava beans

great northern beans

italian beanskidney beans

lentils


navy beans

pigeon beanspinto beans

refried beans, fat-free, canned

soy beans

split peaswhite beans

VEGETABLESmay use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.

artichoke hearts

artichokesarugula

asparagus

bok choybroccoli

broccoli rabe

broccoli sprouts


10/25

brussels sprouts

cabbage (green, red, napa, savoy)

capers

cauliflowerceleriac (celery root)

celery

chayotecollard greens

cucumbers

daikon radisheggplant

endive

escarole


garlic


hearts of palm

jicamakale

kohlrabi

leekslettuce (all varieties)

mustard greens

okra

onionsparsley

pepperoncini


pimientos

radicchioradishes

rhubarb

sauerkraut

scallionssea vegetables (seaweed, nori)

shallots

snap peassnow peas

spinach

sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)squash (spaghetti, summer, yellow, zucchini)

swiss chard

tomatoes (all varieties)tomato juice

turnip greens



11/25

water chestnuts

watercress

wax beans

NUTS AND SEEDS


almonds-15brazil nuts-4

cashews-15

chestnuts-6edamame, dry roasted-1/4 cup

filberts-25

flaxseeds-3 tbsp (1 oz.)

hazelnuts-25macadamias-8

peanut butter, natural, and other nut butters-2 tbsp.

peanuts, dry roasted or boiled-20 smallpecanss-15


pistachios-30pumpkin seeds- 3 tbsp (1 oz.)

sesame seeds-3 tbsp (1 oz.)

soy nuts-1/4 cupsunflower seeds-3 tbsp (1 oz.)

walnuts-15

FATS AND OILSup to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly

recommended.


canola



corn

flaxseedgrapeseed

peanut

safflowersesame

soybean

sunflower

Other fat choices

avocado-1/3 whole = 1 tbsp oilguacamole-1/ c = 1 tbsp oil

margarine, trans fat-free-2 tbsp

mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_almonds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html


12/25

mayonnaise, regular-1 tbsp

olives (green or ripe)- 15 = 1/2 tbsp oil

salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola

or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.trans fat-free spreads-2 tbsp..

SEASONINGS AND CONDIMENTSall spices that contain no added sugar

broth

coconut milk, liteespresso powder

extracts (almond, vanilla, or others)

horseradish and horseradish sauce

lemon juicelime juice

pepper (black, cayenne, red, white)

salsa (check label for added sugar)trans fat-free cooking spray


(MSG)cream cheese, fat-free or light-2 tbsp.

hot pepper sauce

"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.miso- 1/2 tbsp

shoyu- 1/2 tbsp

sour cream, light or reduced-fat- 2 tbsp

soy sauce- 1/2 tbspsteak sauce 1/2 tbsp

taco sauce - 1 tbsp



SWEET TREATS

limit to 75-100 calories per day.

candies, hard, sugar-free

chocolate powder, no sugar addedchocolate syrup, sugar-free



gleatin, sugar-free

gum, sugar-freesyrups, sugar-free

some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, orxylitol) are are permitted on the South Beach Diet. They may have associated side effects of

gastrointestinal distress if consumed in excessive amounts.


13/25

SUGAR SUBSTITUTES

acesulfame K



sucralose (splenda)

BEVERAGES


diet, caffeinated and decaffeinated sugar-free sodas and drinksherbal teas (such as peppermint and chamomile)

mildk, 1% or fat-free

soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the

product does not contain high-fructose corn syrup.sugar-free powdered drink mixes

tomato juice

vegetable juice cocktailmilk, 1% or fat-freesoymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that the



LEGUMES

fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size.adzuki beans

black beans

bleack-eyes peas

broad beansbutter beans

cannellini beans

chickpeas (garbanzos)edamame

fava beans

great northern beansitalian beans

kidney beans

lentils


navy beans

pigeon beanspinto beans

refried beans, fat-free, canned

soy beanssplit peas

white beans

VEGETABLES

may use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.

artichoke hearts


14/25

artichokes

arugula

asparagus

bok choybroccoli

broccoli rabe

broccoli sproutsbrussels sprouts

cabbage (green, red, napa, savoy)

caperscauliflower

celeriac (celery root)

celery

chayotecollard greens

cucumbers


endive

escarolefennel

fiddlehead ferns

garlicgrape leaves

green beans

hearts of palm

jicamakale

kohlrabi


mustard greens

okraonions

parsley

pepperoncini


pimientos

radicchioradishes

rhubarb

sauerkrautscallions

sea vegetables (seaweed, nori)

shallotssnap peas

snow peas

spinach


15/25

sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)

squash (spaghetti, summer, yellow, zucchini)

swiss chard

tomatoes (all varieties)tomato juice

turnip greens

vegetable juice cocktailwater chestnuts

watercress

wax beans

NUTS AND SEEDS


almonds-15brazil nuts-4

cashews-15

chestnuts-6edamame, dry roasted-1/4 cup

filberts-25

flaxseeds-3 tbsp (1 oz.)hazelnuts-25

macadamias-8

peanut butter, natural, and other nut butters-2 tbsp.peanuts, dry roasted or boiled-20 small

pecanss-15


pistachios-30pumpkin seeds- 3 tbsp (1 oz.)

sesame seeds-3 tbsp (1 oz.)

soy nuts-1/4 cupsunflower seeds-3 tbsp (1 oz.)

walnuts-15

FATS AND OILS

up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly

recommended.


canola



cornflaxseed

grapeseed

peanutsafflower

sesame

soybean


16/25

sunflower

Other fat choices

avocado-1/3 whole = 1 tbsp oilguacamole-1/ c = 1 tbsp oil

margarine, trans fat-free-2 tbsp

mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)mayonnaise, regular-1 tbsp

olives (green or ripe)- 15 = 1/2 tbsp oil

salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canolaor olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.

trans fat-free spreads-2 tbsp..

SEASONINGS AND CONDIMENTSall spices that contain no added sugar

broth


extracts (almond, vanilla, or others)

horseradish and horseradish saucelemon juice

lime juice

pepper (black, cayenne, red, white)salsa (check label for added sugar)

trans fat-free cooking spray


(MSG)cream cheese, fat-free or light-2 tbsp.

hot pepper sauce

"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.miso- 1/2 tbsp

shoyu- 1/2 tbsp

sour cream, light or reduced-fat- 2 tbspsoy sauce- 1/2 tbsp

steak sauce 1/2 tbsp

taco sauce - 1 tbsp



SWEET TREATS


candies, hard, sugar-freechocolate powder, no sugar added

chocolate syrup, sugar-free

cocoa powder, unsweetened baking type (also for cocoa)drink mix, sugar-free and nutrient-enhanced

fudgsicles, no sugar added

gleatin, sugar-free
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.html


17/25

gum, sugar-free

syrups, sugar-free

some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, orxylitol) are are permitted on the South Beach Diet. They may have associated side effects of


SUGAR SUBSTITUTES

acesulfame K

aspartame (nutrasweet, equal)fructose (count as sweet treats 75-100 calorie limit)

saccharin (sweet'n low)

sucralose (splenda)

BEVERAGES




soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.

sugar-free powdered drink mixes

tomato juicevegetable juice cocktail__________________

cucumbers


endiveescarole


garlic


hearts of palm

jicamakale

kohlrabi


mustard greens

okra

onionsparsley

pepperoncini

http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html


18/25

pimientosradicchio

radishes

rhubarbsauerkraut

scallions

sea vegetables (seaweed, nori)shallotssnap peas

snow peas

spinachsprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)

squash (spaghetti, summer, yellow, zucchini)

swiss chardtomatoes (all varieties)

tomato juice

turnip greens

vegetable juice cocktailwater chestnuts

watercress

wax beans

NUTS AND SEEDS

limit to one serving per day as specified. Dry roasted recommended.almonds-15

brazil nuts-4

cashews-15chestnuts-6

edamame, dry roasted-1/4 cupfilberts-25

flaxseeds-3 tbsp (1 oz.)hazelnuts-25

macadamias-8

peanut butter, natural, and other nut butters-2 tbsp.peanuts, dry roasted or boiled-20 small

pecanss-15

pine nuts (pignoli)-1 oz.pistachios-30

pumpkin seeds- 3 tbsp (1 oz.)

sesame seeds-3 tbsp (1 oz.)soy nuts-1/4 cup

sunflower seeds-3 tbsp (1 oz.)

walnuts-15

FATS AND OILS

up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly

recommended.


19/25

Monounsaturated oilscanola



corn

flaxseedgrapeseedpeanut

safflower

sesamesoybean

sunflower

Other fat choices

avocado-1/3 whole = 1 tbsp oil

guacamole-1/ c = 1 tbsp oil

margarine, trans fat-free-2 tbspmayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)


olives (green or ripe)- 15 = 1/2 tbsp oilsalad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola

or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.



all spices that contain no added sugarbroth


extracts (almond, vanilla, or others)horseradish and horseradish sauce

lemon juice

lime juicepepper (black, cayenne, red, white)

salsa (check label for added sugar)

trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium

glutamate (MSG)

cream cheese, fat-free or light-2 tbsp.hot pepper sauce

"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.

miso- 1/2 tbsp

shoyu- 1/2 tbspsour cream, light or reduced-fat- 2 tbsp

soy sauce- 1/2 tbsp

steak sauce 1/2 tbsptaco sauce - 1 tbsp
http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5740&url=native_forest_organic_coconut_milk.html


20/25



SWEET TREATS


candies, hard, sugar-freechocolate powder, no sugar addedchocolate syrup, sugar-free



gleatin, sugar-free

gum, sugar-freesyrups, sugar-free


xylitol) are are permitted on the South Beach Diet. They may have associated side effects ofgastrointestinal distress if consumed in excessive amounts.

SUGAR SUBSTITUTESacesulfame K



sucralose (splenda)

BEVERAGES

caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)diet, caffeinated and decaffeinated sugar-free sodas and drinks

herbal teas (such as peppermint and chamomile)mildk, 1% or fat-free

soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that

the product does not contain high-fructose corn syrup.sugar-free powdered drink mixes

tomato juice

vegetable juice cocktail__________________
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_cocoa_powder_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_xylitol_page.html


21/25

cashews-15

chestnuts-6

edamame, dry roasted-1/4 cup

filberts-25flaxseeds-3 tbsp (1 oz.)

hazelnuts-25

macadamias-8peanut butter, natural, and other nut butters-2 tbsp.

peanuts, dry roasted or boiled-20 small

pecanss-15pine nuts (pignoli)-1 oz.

pistachios-30

pumpkin seeds- 3 tbsp (1 oz.)

sesame seeds-3 tbsp (1 oz.)soy nuts-1/4 cup

sunflower seeds-3 tbsp (1 oz.)

walnuts-15

FATS AND OILS

up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularlyrecommended.

Monounsaturated oilscanola


Polyunsaturated oils or a blend of monounsaturated and polyunsaturatedcorn

flaxseed

grapeseedpeanut

safflower

sesamesoybean

sunflower

Other fat choicesavocado-1/3 whole = 1 tbsp oil

guacamole-1/ c = 1 tbsp oil

margarine, trans fat-free-2 tbspmayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup)


olives (green or ripe)- 15 = 1/2 tbsp oilsalad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola

or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines.



all spices that contain no added sugar
http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_flaxseeds_page.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers_market_pumpkin.htmlhttp://www.netrition.com/cgi/goto.cgi?aid=281&url=now_sunflower_seeds_page.html


22/25

broth

coconut milk, lite

espresso powder


lemon juice



trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate

(MSG)

cream cheese, fat-free or light-2 tbsp.

hot pepper sauce"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.

miso- 1/2 tbsp


soy sauce- 1/2 tbsp


tamari - 1 tbsp

whipped topping, light or fat-free -2 tbspworcestershire sauce- 1 tbsp

SWEET TREATS

limit to 75-100 calories per day.candies, hard, sugar-free

chocolate powder, no sugar added

chocolate syrup, sugar-freecocoa powder, unsweetened baking type (also for cocoa)

drink mix, sugar-free and nutrient-enhanced

fudgsicles, no sugar addedgleatin, sugar-free

gum, sugar-free

syrups, sugar-free


xylitol) are are permitted on the South Beach Diet. They may have associated side effects of


SUGAR SUBSTITUTES

acesulfame Kaspartame (nutrasweet, equal)

fructose (count as sweet treats 75-100 calorie limit)

saccharin (sweet'n low)sucralose (splenda)

BEVERAGES


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herbal teas (such as peppermint and chamomile)

mildk, 1% or fat-freesoymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the


sugar-free powdered drink mixestomato juice



24/25

broth

coconut milk, lite

espresso powder


lemon juice



trans fat-free cooking sprayuse the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate

(MSG)

cream cheese, fat-free or light-2 tbsp.

hot pepper sauce"low-carb" condiments may only be used if they are trans fat-free and contain no added sugar.

miso- 1/2 tbsp


soy sauce- 1/2 tbsp


tamari - 1 tbsp

whipped topping, light or fat-free -2 tbspworcestershire sauce- 1 tbsp

SWEET TREATS

limit to 75-100 calories per day.candies, hard, sugar-free

chocolate powder, no sugar added

chocolate syrup, sugar-freecocoa powder, unsweetened baking type (also for cocoa)

drink mix, sugar-free and nutrient-enhanced

fudgsicles, no sugar addedgleatin, sugar-free

gum, sugar-free

syrups, sugar-free


xylitol) are are permitted on the South Beach Diet. They may have associated side effects of


SUGAR SUBSTITUTES

acesulfame Kaspartame (nutrasweet, equal)

fructose (count as sweet treats 75-100 calorie limit)

saccharin (sweet'n low)sucralose (splenda)

BEVERAGES


25/25



herbal teas (such as peppermint and chamomile)

mildk, 1% or fat-freesoymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the


sugar-free powdered drink mixestomato juice





soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that theproduct does not contain high-fructose corn syrup.

sugar-free powdered drink mixes

tomato juicevegetable juice cocktail

Pork rindsHeavy whipping cream

Low Carb List

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