Low Carb Chart (Page 4 of 8) in pdf

Low Carb Chart Page 4

Coconut Oil

Safflower Oil

Flaxseed Oil

Olive Oil

Sesame Seed Oil

Grapeseed Oil

Walnut Oil

SWEETENERS

Splenda (sucralose)

Truvia or SweetLeaf (natural products made from stevia)

Sweet’N Low (saccharin)

Xylitol (available in health food stores and some supermarkets)

For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin

response.

DRINKS AND ALCOHOL

Acceptable drinks

Clear broth/bouillon (not low sodium, no added sugar).

Club soda.

Cream, heavy or light, or half-and-half (1 to 1.142g / 5oz a day).

Caffeinated or decaffeinated coffee.

Caffeinated or decaffeinated tea.

Diet soda sweetened with noncaloric sweeteners.

Lemon juice (2.5g) and Lime juice (2.9g)

Plain or essence-flavored seltzer (must say “no calories”).

Herb tea (without added barley or fruit sugars).

Unsweetened, unflavored soy or almond milk

Water (tap, spring, filtered, or mineral).

Spirits and dry wines

Beverage

Serving size

Grams of Net Garbs

Beer, light

157g / 2oz

Beer, low-carb

157g / 2oz

Bourbon

28g / 1oz

Champagne

113g / 4oz

Gin

28g / 1oz

Mixers, sugar free

1 serving

Rum

28g / 1oz

Scotch

28g / 1oz

Sherry, dry

57g / 2oz

Vodka

28g / 1oz

Wine, dry dessert

3.142g / 5oz

Wine, red

3.142g / 5oz

Wine, white

3.142g / 5oz

FRUIT AND NUTS

Fruit

Serving Size

Grams of Net Carbs

Blackberries, fresh

¼ cup

2.7

Blackberries, frozen

¼ cup

4.1

Blueberries, fresh

¼ cup

4.1

Blueberries, frozen

¼ cup

3.7

Low Carb Chart Page 4

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