An Essential List Of Low Carb Foods For The South Beach Diet
When they hear the words, "low carb food diet" many people immediately think it means they can only eat protein. Fortunately, on the South Beach Diet the list of low carb foods allowed is long and includes everything from protein to dairy.
We will break down the list of low carb foods allowed on the South Beach Diet in different sections.
PROTEIN
All proteins eaten on the South Beach Diet should be low in saturated fat. The foods on the list covering the protein section are all allowed on the South Beach Diet. Seafood Any seafood and fish can be eaten but not deep-fried or breaded. Tuna in cans should be packed in water. Poultry Chicken and turkey:
White meat can be eaten at any time. After phase one, dark meat occasionally. Although organic foods are more expensive, the health benefit from choosing organic poultry is well worth it. Beef: Ground beef should have less than 10% fat
Short loin
Sirloin
Round
London broil
Flank steak. Pork: Boiled ham
Lean chops (well trimmed)
Tenderloin
Loin
Canadian bacon - well drained Lamb Lamb chops - should only be eaten occasionally as a special treat
Leg of lamb - without fat. Veal Top round
Chops
Leg cutlet Deli meat Deli turkey is a good choice. Lunch meats should be low in fat and not contain sugar. For vegetarians, a number of protein sources are acceptable on the South Beach Diet: Eggs
Tofu
Beans
Tempeh
Seitan
Meat substitutes low in fat VEGETABLES The serving size will determine the carb count. Fiber is not counted so you can subtract it from your total carb count.
Non-starchy vegetables included in the list of low carb foods and allowed on the South Beach Diet: Asparagus
Avocado
Bamboo shoots
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Endive
Green beans
Green onions
Greens - lettuces, chard, spinach etc
Hearty greens - mustard greens, collards etc
Herbs - basil, rosemary, thyme, cilantro, parsley etc
Leeks
Mushrooms
Okra
Onions
Peppers - all kinds
Pickles (no added sugar)
Pumpkin
Radicchio
Radishes
Sauerkraut
Scallions
Spaghetti squash
Sprouts (alfalfa, sprouts etc)
Summer squash
Turnip
Water chestnut
Wax beans FRUIT Fresh fruit should have preference. Only use canned fruit if you cannot do anything else and then preferably fruit packed in artificially sweetened syrup. Apples (small - 4 oz)
Apricots (3 small - 5 oz) -
Bananas (medium - 4 oz or 7" long) - Very High in sugar
Blueberries (¾ cup) **
Cantaloupe (1 cup)
Cherries, pitted (1 cup)
Cranberries (½ cup) **
Grapefruit (½ cup)
Grapes (1 cup, 3.5 oz, or 20 grapes) - Fairly high sugar content
Kiwi (medium) - Fairly high sugar content
Lemon (medium)
Lime (medium)
Mango (small or ½ medium - 3-4 oz)
Nectarine (1 small - 5 oz)
Orange (small - 6 oz) - Fairly high sugar content
Papaya (small - 8 oz)
Peach (medium - 4 oz)
Pear (medium - 4 oz)
Pineapple (1 cup - once a week) - Fairly high sugar content
Plum (2 small - 5 oz)
Raspberries (1 cup) **
Strawberries (1 cup whole) **
Tangerine (1 medium - 4 oz) - Fairly high sugar content
Watermelon (1 cup) - rare treat The best fruits you can add to your diet must be the berries. Strawberries, Raspberries, Cranberries and Blueberries are not only low in fat, carbs and calories but also full of vitamins, minerals and fiber. Because of their high sugar content most dried fruits are only allowed very occasionally. However, the following exceptions are allowed: Apples (about 4 rings)
Apricots (about 7 dried halves)
Figs (about 3 - occasional on Phase 3 only)
Prunes, pitted (3-4 - once/week on Phase 2, OK on Phase 3)
Raisins (1 oz - once/week on Phase 3) Fruit juice (1/2 cup) with no added sugar is allowed once a week on phase three DAIRY PRODUCTS The following low fat dairy products are allowed on the South Beach Diet: Milk - fat-free and 1%
Buttermilk - fat-free or 1%
Low fat goat's milk
Soy Milk - Low-fat plain.
Fat-free plain yogurt - On phase two flavored and artificially sweetened can be used.
Fat free or reduced fat sour cream - small amounts
Nonfat plain kefir
Evaporated milk - fat free or low fat evaporated milk (NOT condensed milk)
Powdered milk - fat free All cheeses are allowed, providing they are either fat-free or low fat with no more than 6 grams of fat per ounce. BEANS/LEGUMES Beans and legumes are a good source of fiber and other nutrients. It is better to use beans soaked by you instead of canned beans. Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Soy Beans, including black soy beans
Split Peas
White Beans FATS & OILS Olive Oil
Canola Oil
Olives
Avocados
Walnuts and walnut oil
Sources of fish oil, such as salmon
Flax seeds and flax seed oil
Cooking Sprays
Nuts and Seeds
Regular Mayonnaise (full fat)
Soy-based Mayonnaise
Trans-fat-free spreads (no partially hydrogenated oils) SAUCES Avoid most commercial sauces such as gravies, white and cheese sauces and Hollandaise sauce. They usually contain a lot of starch and saturated fat.
Tomato based sauces like pasta sauce, pizza sauce and marinara with no added sugar is allowed.
Peanut sauce
Pesto sauce
Clam sauce - all are allowed providing there is no added sugar. Keep the list of low carb foods allowed on the South Beach Diet handy and you will soon find that it becomes a lifestyle and not a diet.
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