A good starting place on what to look for when shopping.
Found a handy shopping list to point newly diagnosed in the right direction on what to buy until you get the hang of things.
A Sample Low Carb Grocery List for Dieters
low carb grocery list
If you’ve just started a low carb diet, then your refrigerator probably needs an overhaul. So many common foods are packed with more carbs then you need.
Time to hit the grocery store!
If you’re looking for a ready-made low carb grocery list, here is one that you can print out and have on hand while shopping for groceries. Experience has taught me that low carb dieting involves a big portion of impulse control along with a decent-sized pinch of planning ahead. I have started shopping on a full stomach, armed with a low carb grocery list. This has made grocery shopping quick and effective. No longer do I feel threatened by the bakery at the super market!
I prefer to shop aisle by aisle, and that is how this list is put together. Please note, this list does not follow one particular diet. I would suggest you read every label for net carbohydrate count before you purchase anything. On average, foods that contain up to 5 grams of healthy carbohydrate per serving, are considered moderate to low carb. How you incorporate these healthy carb choices into your diet will make all the difference. The low carb dieter also has to shop for protein, fiber, grains, beverages, snacks, dessert and supplements.
Essential Foods on a Low Carb Grocery List
Fresh Vegetables You Should Buy
low carb grocery list broccoli
Broccoli is inexpensive and very healthy!
Alfalfa sprouts – .45 net grams per cup
Avocados – 3.65 net grams per medium avocado
Spinach – .39 net grams per cup
Artichokes – 7.09 net grams per medium globe
Bell Peppers – 4.78 net grams per medium pepper
Broccoli – 3.64 net grams per cup (chopped)
Basil – .01 net grams per tablespoon
Parsley – .14 net grams per tablespoon
Cauliflower (makes for excellent imitation mashed potatoes) – 2.8 net grams per cup
Cucumbers – 1.59 net grams per 1/2 cup slices
Celery – .59 net grams per medium stalk
Ginger – .36 net grams per teaspoon
Garlic – 0 net grams per clove
Eggplant – 1.87 net grams per cup (cubed)
Lettuce – .93 net grams per cup (shredded or chopped)
Mushrooms – 1.6 net grams per cup (sliced or chopped)
Radish – 2.04 net grams per cup (sliced)
Hot peppers – 1 net gram per tablespoon
Celeriac
Low Carb Fruits You Can Eat
low carb fruits fructose
Berries and melons are sweet and especially low on carbs.
Apples – 15.76 net grams per medium apple
Oranges – 12.29 net grams per medium orange
Grapefruit (if you are on thyroid medication, check with your physician before eating grapefruit) – 8.94 net grams per half medium grapefruit
Raspberries – 6.69 net grams per cup
Strawberries – 8.67 net grams per cup (halved)
Blueberries – 17.51 net grams per cup
Peaches – 7.85 net grams per medium peach
Limes – 5.16 net grams per medium lime
Lemons – 3.81 net grams per medium lemon
Salad Dressings and Toppings to Use
Sesame oil – 0 net grams per serving
Other seasoned oils
Balsamic vinegar – 2.55 net grams per tablespoon
Nuts and seeds: All nuts are permitted in most low carb diets. The key is to stick to the assigned portion sizes.
Great Proteins for Low Carb Dieters
low carb grocery list protein
Lean proteins are essential in any diet
Meat
Fish
Eggs (especially egg whites) – .38 net grams per large egg
Poultry
Other seafood
If there are no other health issues, the low carb dieter will benefit from eating some red meat in the week. This will help with iron stores. Also, if you are going to buy processed meat like sausage, read the label carefully. Often, these may have significant quantities of starches in them. Breaded foods do not belong on a low carb grocery list!
Dairy Products You’re Allowed to Have
Cottage cheese – about 6 net grams per cup, depending on the brand
Sour cream – about .5 net grams per tablespoon, depending on the brand
Cheese
Heavy cream – about .5 net grams per tablespoon, depending on the brand
Low-carb yogurt (yes, there is such a thing, and it’s delicious too!) – depends on the variety and brand
Oils and Fats with Few Carbs
Olive Oil – 0 net carbs per serving
Canola – 0 net carbs per serving
Butter – ~0 net carbs per serving
Ghee (clarified butter) – 0 net carbs per serving
Cooking sprays – most have 0 net carbs per serving
Coconut oil – 0 net carbs per serving
Spices
Mustard – .19 net grams per teaspoon
Mayonnaise (full fat/regular) – 3.51 net grams per tablespoon
Tomato ketchup – 5 net grams per tablespoon
Tomato paste – 2.33 net grams per tablespoon
Black olives (black olives are lower carb than their green cousins) – 1 net gram per 4 olives
Sun dried tomatoes – 3 net grams per tablespoon
Pesto – depends on variety and brand
Read the labels of all your condiments to make sure they are sugar free.
Grains with a Low Carb Count
Lentils are one of the best low carb grains!
Lentils (for vegetarian low carb dieters) – 22.21 net grams per cup (cooked)
Chick peas (also known as garbanzo beans) – 13 net grams per 1/2 cup
Bakery Items You Can Purchase
Smart & Delicious Low Carb Tortillas – The nutritional value of these tortillas is great. It has 3 gms of net carb per tortilla. Not bad! use these for quick, healthy wraps.
livlife - 4g a slice
Burgen linseed & soya - 11g a slice, slightly less when toasted. (shop around price varies from £1.59 coop to £1 in asda).
Black rye bread (if your diet permits it) – depends on brand
Other Low Carb Options
Dark Chocolate 70% or more Cocoa has 14 net carbs in every 4 square serving.
To get more bang for your buck remember that you can buy all your vegetables and meats from the frozen section. They are less expensive and as nutritious as the fresh items.
http://www.easylowcarbdesserts.com/low-carb-grocery-list/
I found that carrying Winnie Chan's book Gi &Gl counter around when shopping helps by looking at the Gl of a food you will know whether it will have a low medium or high loading on your blood lvl.
