Reversing Diabetes Group Food List (RD Foods List)

Welcome to Reversing Diabetes!

https://www.facebook.com/groups/reversingdiabetes/
This Group is a LCHF (Low Carb High Fat) Ketogenic Teaching Group for controlling Diabetes. This lifestyle will help bring your blood sugars down, may allow
you to significantly reduce or eliminate diabetes meds, and may reverse some complications (depending on severity). Please note: “Reverse” does not
mean “Cure”; It means returning to a more controllable state. There is no cure for diabetes at this time. You will need to maintain these eating habits to
maintain this better level. This is not a diet; it is a lifestyle.

In our group, discussing foods that are off plan can lead others in the group to have cravings for those foods that they may not be able to have. So please
follow these requests:

1. If you have a Recipe to share with the group, it needs to fit within the RD Food List and follow the guidelines for certain foods that have limited portions
or uses (example: we do not use almond flour for baked treats)

2. If you want to link to an online recipe in our daily food thread, make sure it has no ingredients not on our list such as flour, corn starch, bread crumbs
etc. If it does either edit the recipe and post it with the picture or use a disclaimer stating that the problem ingredient is not on the RD food list and should
not be included. It would also be nice to be able to say what you substituted instead.

3. We prefer that members Do Not discuss using food items not found on the RD Food List in the group. Do not take this personally. Because we have
many new members join each day and we do not want them to be confused about what foods are able to be eaten on our plan. If you need to ask about a
food item not on this list, please PM an Administrator but do not ask in the group. Too many members may give incorrect advice so it is best to ask a
moderator or admin directly. Thanks so much for your understanding!

So, on to the allowed foods! Yay!   Time to change your life and Kick Diabetes To The
Curb!

How to use this food list: This list has been devided into food categories and in each category you are given sample portion sizes which include calories,
carbs, protein and fat. This will make it easier for you to count your macronutrients (macros).

We advise 20 grams of whole carbs a day (not net). You may start out a bit higher but aim to eventually be at 20 carbs a day.
 Curb!

How to use this food list: This list has been devided into food categories and in each category you are given sample portion sizes which include calories,
carbs, protein and fat. This will make it easier for you to count your macronutrients (macros).
We advise 20 grams of whole carbs a day (not net). You may start out a bit higher but aim to eventually be at 20 carbs a day.

We are not going to micromanage the portion sizes as we realize you are all able to do your own math. With these new charts you can quickly and easily add
up what you are eating. Try to keep to 7 grams of carbs or less per meal. If you snack then you will have to be even more careful to track your carbs. You
can also easily track your protein.

If you are using a canned product (tuna, pizza sauce, tomato sauce, pesto, etc.) please use the food labels for the nutrition information as all canned and
processed foods have different ingredients.

So let's get to work!

copyright, 2017-made by Sandy Bahr for the Reversing Diabetes group on facebook .

Raw Vegetable Choices Calories Carb grams Protein grams Fat grams Notes/Cautions
Arugula- 1 Cup Raw (20g) 4 1 1 0
Avocado, raw- 1/2 medium (100 g) 160 8.5 2 14.5
Bamboo Shoots- 1/2 Cup (65g) 11 2 1 0
Bean Sprouts, raw- 1/2 cup (55 gr) 15 3 1.5 0
Beet Greens- 1 Cup (38 gr) 8.4 2 1 0
Bitter Melon- 1 Cup (93 gr) 16 3 1 0
Bok Choy/Chinese Cabbage- 1 Cup (70 gr) 9 2 1 0
Broccoli, raw- 1 cup (35 gr) 20 4 1.5 0
Cabbage, green, raw- 1 cup chopped (89 gr) 22 5 1 0
Cabbage, Nappa raw- 1 cup (89 gr) 7 1 0 0
**Cabbage, red, raw- 1 cup chopped (89 gr) 28 7 1 0 **Consider the higher carb count
**Carrots, raw- 1/4 cup (32 gr) 13 3 0 0 **Higher in sugar. Limit to raw carrots sprinkled on salads or in coleslaw
Cauliflower, raw- 1 cup (100 gr) 25 5 2 0
Celery, raw- 1 large stalk 11-12 inch long (64 gr) 10 2 0 0
Chayote (pear Squash) raw 1 cup cubed (132 gr) 25 6 2.2 0
Collard Greens, raw- 1 cup (36 gr) 11 2 1 0
Cucumber, peeled, sliced- 1 cup (119 gr) 14 3 1 0
**Edamame (fresh soy bean) 1/2 cup (60 gr) 65 6 6 3 **A Vegetarian or Vegan protein source - use sparingly raw or cooked
Endive- 1 cup chopped (50 gr) 8 1 0 0
Fennel, bulb- 1/2 cup (43 gr) 14 3 0 0
Garlic, 4 cloves 16 4 0 0
Jicama (yambean) peeled- 1/2 cup (65 gr) 25 5.5 0 0
Kale- 1/2 cup chopped (33 gr) 17 3.5 1 0
Kohlrabi- 1 average slice (16 gr) 4 1 0 0
Leeks- 1 ounce/ 1/4 cup sliced (28 gr) 15 3 0 0
Lettuce, green or red leaf- 1 cup (28 gr) 4 1 0 0
Lettuce, Cos, Romaine- 1 cup (42 gr) 8 2 1 0
Lettuce, Iceberg- 1 cup (70 gr) 10 2 1 0
Mushrooms white, raw- 1 cup (70 gr) 16 2 2 0
Mushrooms, Portabella- 1 cup sliced (86 gr) 22 4 2 0
Mustard Greens- 1 cup (56 gr) 15 3 2 0
Nopal (cactus), raw strips- 1 cup (86 gr) 14 3 2 0
Olives, Green or Black- 5 small 18 1 0.01 2
Olives, Pimento stuffed- 5 small 27 1 0.01 2
Onions, yellow, white, red- 1 tbsp, chopped (10 gr) 4 1.2 0 0
Onions green with tops- stalk 2.5 0.07 0 0
**Pepper, Bell, green, - One small (74 gr) 15 3.5 0.6 0 **Red, Yellow and orange peppers have a higher carb count, add 1 gram
Radicchio- 1 cup shredded (40 gr) 9 2 1 0
Radish, red round, 4 medium (12 gr) 4 1 0 0
Radish, Diakon, white- 1/2 cup slices (58 gr) 10 2.5 0 0
Shallot- 1 tbsp, chopped (10 gr) 7 2 0 0
Snow peas, pea pods- 8 pods 14 5 1 0 Not to be confused with Sugar Snap Peas which are pods with peas inside
Spinach- 1 cup raw 35 gr) 7 1 1 0
Swiss Chard, raw- 1 cup (36 gr) 7 1 1 0
Tomato, red, raw- 1 slice, 1/4 inch thick (20 gr) 4 1 0 0
Tomato, cherry-4 pieces 15 3 0 0
Tomato Sauce- Varies, read labels, look for low or no sugar Read Label
Tomatillos, 1 medium (34 gr) 11 2 0.3 0.3
Watercress- 10 sprigs 3 0.2 1 0
Zucchini, raw, with skin, chopped- 1 cup (124 gr) 20 4 2 0

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Cooked Vegetable Choices Calories Carb grams Protein grams Fat grams Notes/Cautions
Asparagus- 6 medium spears (60 gr) 20 4 2 0
Bamboo Shoots- 1/2 Cup (65g) 11 2 1 0
Beans- fresh Green or yellow waxed- 2/3 cup (84 gr) 30 6.5 1 0 Canned green beans will be slightly higher in carbs than fresh or frozen
Bean Sprouts, cooked- 1/2 cup (62 gr) 31 6.5 2.5 0
Beet Greens, cooked- 2/3 Cup (38 gr) 30 6 3 0
Bitter Melon,cooked 1/2 Cup (93 gr) 12 3 1 0
Bok Choy/Chinese Cabbage, cooked- 1 Cup (170 gr) 20 3 3 0
Broccoli, chopped, cooked- 1/2 cup (78 gr) 27 6 2 0
Brussels Sprouts, cooked- 1/2 cup (78 gr) 28 6 2 0
Cabbage, green, cooked- 2/3 cup chopped (78 g) 14 5 1 0
Cabbage, Napa, cooked- 1 cup (109 gr) 13 2 1 0
Cabbage, red, cooked- 1/2 cup chopped (75 gr) 22 5 1 0
**Carrots, cooked- 1/2 cup (78 gr) 27 6 1 0 Note this is for 1/2 cup- limit to small amounts as in coleslaw mix or soups
Celery, cooked, boiled- 1 cup (150 gr) 27 6 1 0
** Cauliflower, cooked- 2/3 Cup (82 gr) 18 5 1 0 **If mashed the carb count will be higher.
Chayote (pear Squash) cooked cubes- 1/2 cup (80 gr) 40 4 1 **If mashed the carb count will be higher.
Collard Greens, Chopped, cooked- 2/3 cup (125 gr) 33 6 3 0
Eggplant, cubed, cooked, 2/3 cup (65 gr) 22 5 1 0
Green or Yellow Snap Beans cooked- 2/3 cup (89 gr) 26 6 1 0 Canned green beans will be slightly higher in carbs than fresh or frozen
Jicama (Yambean), cooked, mashed- 2 oz (54 gr) 22 5 0 0
Kale- 1/2 cup chopped, cooked- 2/3 cup (89 gr) 24 5 1 0
**Kohlrabi, diced, cooked- 1/2 cup (16 gr) 24 5.5 3 0 ** Higher in carbs/sugar. Carb count is for 1/2 cup
Leeks- 1 ounce/ 1/2 cup sliced, cooked (52 gr) 16 3 0 0
Mushrooms white,brown, cooked- 1/2 cup (78 gr) 22 4 2 0
Mushrooms, Portabella- 1/2 cup cooked (78 gr) 21 4 2.5 0
Mustard Greens- 1 cup chopped, cooked (140 gr) 21 3 3 0
Nopal (cactus), cooked- 1 cup (149 gr) 23 5 2 0
Okra, cooked, sliced- 1/2 cup (80 gr) 18 4 1 0
Onions, yellow, white, red- 1/4 cup, cooked (25 gr) 25 2 0 0
**Pepper, Bell, green, cooked- One small (78 gr) 19 4.5 0.7 0 **Sweet Red, Yellow and Orange Peppers have 5.5-7 grams in one small
Peppers, Hot- Jalapeno or like kind- 1 average (14 gr) 4.2 1 0 0
Radish, red round, 4 medium, cooked (10 gr) 4 1 0 0
Shallot- 1 tbsp, chopped (10 gr) 7 2 0 0
Snow peas, pea pods, cooked- 1/2 cup (80 gr) 33 6 2.5 0 Not to be confused with Sugar Snap Peas which are pods with peas inside
Spinach- 2/3 cup cooked (121 gr) 29 5.5 5 0
Swiss Chard, cooked- 2/3 cup (118 gr) 24 5.5 3 0
Tomatoes- 1/2 cup cooked (120 gr) 21 5 1 0 Many Diabetics have blood sugar issues from tomatoes
Zucchini, cooked, with skin, chopped- 2/3 cup (120 gr) 21 5.5 1 0

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Allowed Fruits (If not listed do not eat it) Calories Carb grams Protein grams Fat grams
** NO JUICES, NONE EVER** ** Eat berries in moderation only when blood sugar is controlled! **
Avocado, raw- 1/2 medium (100 g) 160 8.5 2 14.5
Blackberries, raw- 1/4 cup (36 gr) 16 4 0 0
Black Currant Berries- 1/4 cup (28 gr) 18 4.3 0.5 0
Blueberries, raw- 1/4 cup (36 gr) 21 5.5 0 0
Cherry, raw with pit- 1 cherry 5 1.5 0 0
Cranberries, raw, unsweetened- 1/4 cup (28 gr) 13 3.5 0 0 Only unsweetened!
Lemon, raw- 1/4 lemon with peel (28 gr) 5.6 3.5 0.3 0
Lime, raw- 1/4 lime with peel (17 gr) 5 2 0 0
Raspberries, raw- 1/4 cup (31 gr) 16 4 0 0
Strawberries, 2 Medium, 1 1/4 Inch (12 gr) 4 1 0 0
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Cooked Meats Choices Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Beef, Ground, 75%, 1 oz (28 gr) 77.8 0 7.4 7.2
Beef, Ground, 80%, 1 oz (28 gr) 76.2 0 7.6 4.9
Beef, Ground, 92%, 1 oz (28 gr) 45 0 5 2
Beef, Cured, Corned Beef, 1 oz (28 gr) 70.3 0.1 5.1 5.3
Beef, Brisket, Flat Half, Braised, 1 oz (28 gr) 83.4 0 8 5.5
Beef, Top, Sirloin Strip, Braised, 1 oz (28 gr) 64.4 0 7.6 3.6
Beef, Bottom Sirloin, Tri- Tip Braised, 1 0z (28 gr) 54.4 0 7.4 2.7
Beef, Short Rib, Braised, 1 oz, (28 gr) 82.6 0 5.1 8.6
Beef, Steak, Broiled or Baked, 1 oz (28 gr) 71 0 8 4
Beef, Chuck, Arm Pot Roast, 1 oz (28 gr) 84.5 0 8.4 5.4
Beef, Chuck, Blade Roast, 1 oz (28 gr) 75 0 9 4
Beef, Porterhouse Steak, Broiled, 1 oz (28 gr) 83.1 0 6.6 6.1 Larger version of a T-Bone Steak, contains more tenderloin.
Beef, T-Bone Steak, Broiled, 1 oz (28 gr) 74.2 0 7 4.9
Beef, Short Loin, New York Strip, 1 oz (28 gr) 73.9 0 7.4 4.7
Beef, Tenderloin, Filet Mignon, 1 oz (28 gr) 74.8 0 7.4 4.8
Beef, Round, London Broil, 1 oz (28gr) 63.8 0.6 9.5 2.3
Beef, Brain, Pan Fried, 1 oz (28gr) 54.9 0 3.5 4.4
Beef, Heart, Simmered, 1 oz (28 gr) 46.2 0 8 1.3
Beef, Kidney's, Simmered, 1 oz (28 gr) 44.2 0 7.6 1.3
Beef, Liver, Pan Fried, 1 oz (28 gr) 49 1.4 7.4 1.3
Beef, Liver, Braised, 1 oz (28gr) 53.5 1.4 8.1 1.5
Beef, Lungs, Braised, 1 oz (28 gr) 33.6 0 5.7 1
Beef, Sweetbread, Braised, 1 oz, (28 gr) 75.9 0 7.6 4.8 A popular Southern dish - Pancreas
Beef, Sweetbread, Braised, 1 oz, (28 gr) 89.3 0 6.1 7 A popular Southern dish - Thymus
Beef, Tongue, Simmered, 1 oz, (28 gr) 79.5 0 6.2 5.4
Beef, Tripe, Simmered, 1 oz, (28 gr) 26.3 0.6 3.3 1.1
Beef, Frankfurter, Hot Dog, Heated, 1 oz (28 gr) 91.3 1.4 3.2 8.2 Check labels for sugar, corn syrup etc.
Beef, Tallow, 1 oz (28 gr) 253 0 0 28
Beef, Salami, 1 oz, (28 gr) 73.1 0.5 3.5 6.2
Beef, Pastrami, 1 oz (28 gr) 26.6 0.4 5.5 0.3
Bison, Ground, Grass Fed, 1 oz ( 28 gr) 50.1 0 7.1 2.4
Bison, Steak, Cooked, 1 oz ( 28 gr) 49.6 0 8.2 1.6
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Chicken Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Chicken, Breast, Stewed, Meat + Skin, 1 oz (28 gr) 51.5 0 7.7 2.1
Chicken, Dark Meat, Roasted + Skin, 1 oz, (28 gr) 70.8 0 7.3 4.4
Chicken, Dark Meat, Stewed + Skin, 1 oz (28 gr) 65.2 0 6.6 4.1
Chicken, Drumstick, Roasted + Skin, 1 oz (28 gr) 60.5 0 7.6 3.1
Chicken, Drumstick, Stewed + Skin, 1 oz (28 gr) 57.1 0 7.1 3
Chicken, Leg, Roasted, Meat + Skin, 1 oz (28 gr) 65 0 7.3 3.8
Chicken, Leg, Stewed, Meat + Skin, 1 oz (28 gr) 61.6 0 6.8 3.6
Chicken, Leg, Roasted, Light Meat, + Skin, 1 oz (28 gr) 62.6 0 8.1 3
Chicken, Leg, Stewed, Light Meat + Skin, 1 oz (28 gr) 56.3 0 7.3 2.8
Chicken, Broiler, Light, Roasted + Skin, 1 oz (28 gr) 62.2 0 8.1 3
Chicken, Ground, Cooked, 1 oz (28 gr) 52.9 0 6.5 3.1
Chicken, Liver, Pan Fried, 1 oz (28 gr) 48.2 0.3 7.2 1.8
Chicken, Giblets, Stewed, 1 oz (28gr) 54.3 0 7.2 2.6
Chicken, Wings, Cooked, Roasted, 1oz (28gr) 81.2 0 7.5 5.4
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Pork Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Pork, Top Loin, Chop, Boneless, Broiled, 1 oz (28gr) 39.8 0 6.8 1.4
Pork, Top Loin, Chop, Bone In, Broiled, 1 oz (28 gr) 89.6 0 6.3 7
Pork, Fresh, Ground, Cooked, 1 oz (28gr) 83.1 0 7.2 5.8
Pork, Loin, Blade Roast, Roasted, 1 oz (28 gr) 90.4 0 6.6 6.9
Pork, Loin, Country Style Ribs, Roasted, 1 oz (28 gr) 91.9 0 6.6 7.1
Pork, Backribs, Roasted, 1 oz (28 gr) 104 0 6.9 8.3
Pork, Spare Ribs, Roasted, 1 oz (28 gr) 101 0 5.8 8.6
Pork, Bratwurst, Cooked, 1 oz (28 gr) 93.3 0.8 3.8 8.2
Pork, Cured, Bacon, Roasted, 1 oz (28gr) 151 0.4 10.4 11.7
Pork, Ham, Cured, 11% fat, Regular, 1 oz (28 gr) 49.8 0 6.3 2.5
Pork, Ham, Cured, Patties, Grilled, 1 oz (28 gr) 95.8 0.5 3.7 8.6
Pork, Ham, Cured, Rump, Roasted, 1 oz (28gr) 37 0.2 7.3 0.9
Pork, Bologna Sausage, Cooked, 1 oz ( 28 gr) 69.2 0.2 4.3 5.6
Pork, Frankfurter, Cooked, 1 oz ( 28 gr) 75.3 0.1 3.6 6.6 Check labels for sugar, corn syrup etc.
Pork, Spam, Luncheon Meat, 1 oz ( 28 gr) 86.8 0.8 3.7 7.6
Pork, Mortadella, 1 oz (28 gr) 85.1 0.6 4.3 7.1
Pork, Sausage Link, Cooked. 1 oz (28 gr) 96 0.3 4.6 8.5
Pork, Salami Cotto, 1 oz (28 gr) 68.6 0.6 3.8 5.7
Pork, Pepperoni, 1 oz ( 28 gr) 138 0 6.4 12.3
Pork, Polish Sausage, Cooked, 1 oz (28 gr) 91.3 0.5 3.9 8
Pork, Bacon Drippings, 1 oz (28 gr) 251 0 0 27.9
Pork, Canadian Bacon, Grilled, 1 oz (28 gr) 51.8 0.4 6.8 2.4
Pork, Canadian Bacon, Unheated, 1 oz (28 gr) 44 0.5 5.8 2
Pork, Ears, Simmered, 1 oz (28 gr) 46.5 0.1 4.5 3
Pork, Heart, Braised, 1 oz (28 gr) 41.4 0.1 6.6 1.4
Pork, Kidneys, Braised, 1 oz (28gr) 42.3 0 7.1 1.3
Pork, Liver, Braised, 1 oz (28gr) 46.2 1.1 7.3 1.2
Pork, Lungs, Braised, 1 oz (28 gr) 27.7 0 4.6 0.9
Pork, Sweetbread, Pancreas, Braised, 1 oz (28 gr) 61.3 0 8 3
Pork, Sweetbread, Spleen, Braised, 1 oz (28 gr) 41.7 0 7.9 0.9
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Turkey Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Turkey Bacon, Cooked, 1 oz (28 gr) 61 0.5 4.7 4.5
Turkey, Dark Meat, Roasted, No Skin 1 oz (28gr) 52.4 0 8 2
Turkey, Dark Meat, Skin, Roasted, 1 oz (28 gr) 61.9 0 7.7 3.2
Turkey, Leg, Skin, Roasted, 1 oz (28gr) 58.2 0 7.8 2.7
Turkey, Ground, Cooked, 1 oz (28 gr) 65.8 0 7.7 3.7
Turkey, Salami, Cooked, 1 oz (28 gr) 47 0.3 5.4 2.6
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Fish Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Bass, Fresh Water, Dry Heat / Baked 1 oz (28 gr) 40.9 0 6.8 1.3
Catfish, Wild Caught, Dry Heat / Baked, 1 oz (28 gr) 29.4 0 5.2 0.8
Cod, Atlantic / Pacific, Dry Heat / Baked, 1 oz (28gr) 29.4 0 6.4 0.2
Crab, Alaska King, Cooked, 1 oz (28 gr) 27.2 0 5.4 0.4
Crab, Blue, Canned, 1 oz (28 gr) 27.7 0 5.7 0.3
Crab, Dungeness, Cooked, 1 oz (28 gr) 30.8 0.3 6.2 0.3
Eel, Mixed Species, Cooked, 1 oz ( 28 gr) 66.7 0 6.7 4.2
Flatfish, Flounder / Sole, Dry Heat / Baked, 1 oz (28 gr) 32.8 0 6.8 0.4
Grouper, Mixed Species, Dry Heat / Baked, 1 oz (28gr) 33 0 7 0.4
Haddock, Dry Heat / Baked, 1 oz (28 gr) 31.4 0 6.8 0.3
Halibut, Atlantic / Pacific, Dry heat / Baked, 1 oz (28 gr) 39.2 0 7.5 0.8
Herring, Atlantic, Dry Heat / Baked, 1 oz (28 gr) 56.8 0 6.4 3.2
Herring, Pacific, Dry Heat / Baked, 1 oz (28 gr) 70 0 5.9 5
Lobster, Northern, Cooked, 1 oz ( 28 gr) 27.4 0.4 5.7 0.2
Mackerel, Atlantic, Dry Heat / Baked, 1 oz (28 gr) 73.4 0 6.7 5
Mackerel, Canned, Drained, Solids, 1 oz (28 gr) 43.7 0 6.5 1.8
Mussels, Blue, Cooked, 1 oz ( 28 gr) 48.2 2.1 6.7 2.1
Ocean Perch, Atlantic, Dry Heat / Baked, 1 oz (28 gr) 33.9 0 6.7 0.6
Oysters, Eastern, Canned, 1 oz ( 28 gr) 19.3 1.1 2 0.7
Oysters, Pacific, Cooked, 1 oz ( 28 gr) 45.6 2.8 5.3 1.3
Oyster, Pacific, Raw. 1 oz ( 28 gr) 22.7 1.4 2.6 0.6
Northern Pike, Dry Heat / Baked, 1 oz (28gr) 31.6 0 6.9 0.2
Pike, Walleye, Dry Heat / Baked, 1 oz (28 gr) 33.3 0 6.9 0.4
Pollock, Dry Heat / Baked, 1 oz (28 gr) 33 0 7 0.4
Salmon, Wild caught, Atlantic, Baked, 1 oz (28 gr) 51 0 7.1 2.3
Salmon, Farmed, Atlantic, Baked, 1 oz (28 gr) 57.7 0 6.2 3.5
Salmon, Canned, Red Sockeye, Smoked. 1 oz (28 gr) 57.7 0 9.9 2
Sardine, Atlantic, Oil Canned, Drained, 1 oz (28 gr) 58.2 0 6.9 3.2
Sea Bass, Mixed Species, Baked, 1 oz (28 gr) 34.7 0 6.6 0.7
Sea Trout, Mixed Species, Baked, 1 oz (28gr) 37.2 0 6 1.3
Shrimp, Mixed Species, Canned, 1 oz ( 28 gr) 28 0 5.7 0.4
Shrimp, Mixed Species, Cooked, 1 oz ( 28 gr) 27.7 0 5.9 0.3
Smelt, Rainbow, Dry Heat / Baked, 1 oz (28 gr) 34.7 0 6.3 0.9
Snapper, Mixed species, Baked, 1 oz (28 gr) 35.8 0 7.4 0.5
Tilapia, Dry Heat / Baked, 1 oz (28 gr) 35.8 0 7.3 0.7
Trout, Mixed Species, Baked, 1 oz ( 28 gr) 53.2 0 7.5 2.4
Trout, Farmed, Rainbow, Baked, 1 oz (28 gr) 47.3 0 6.8 2
Tuna, Fresh, Bluefin, Baked, 1 oz (28 gr) 51.5 0 8.4 1.8
Tuna, White, Canned In Oil, Drained, 1 oz (28 gr) 52.1 0 7.4 2.3
Tuna, Yellow Fin, Cooked, Baked, 1 oz (28 gr) 38.9 0 8.4 0.3
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Wild Game Calories Carbs Grams Protein grams Fat Grams Notes/Caution
Duck, Wild, roasted, skin eaten, 1 oz (28 gr) 95 0 5 8
Game Meat, Deer, Ground, Pan Fried, 1 oz ( 28 gr) 52.4 0 7.4 2.3
Game Meat, Deer, Steak, Baked, 1 oz ( 28 gr) 42 0 8.5 0.7
Game Meat, Wild Boar, Roasted, 1 oz ( 28 gr) 44.8 0 7.9 1.2
Game Meat, Elk, Roasted, 1 oz (28 gr) 40.9 0 8.5 0.5
Game Meat, Elk, Ground, Pan Fried, 1 oz (28 gr) 54 0 7.5 2.4
Rabbit, Wild, Stewed, 1 oz (28 gr) 48.4 0 9.2 1

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Eggs, egg products, prepared eggs
Egg, 1 whole large, hard boiled or poached (50 gr) 77 0.06 6.3 5.3 ** If frying simply add the amount of fat added to your meal
Egg, 1 yolk, no white, hard boiled or poached (20 gr) 56 0.06 2.7 4.7 ** If frying simply add the amount of fat added to your meal
Egg, White only, no yolk (30 gr) 16 0.2 3.6 0.1
Egg, one large scrambled with 1 tbsp (15 gr) heavy cream 129 1 6.6 11
Egg, one large scrambled with 1 tbsp (15 gr) half & half 96 1.2 6.6 7
McDonalds 2 egg scrambled order- eggs only 197 2 15 15
Liquid whole eggs in carton, Walmart or other -3 tbsp (25 gr) 70 0.06 6 6

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Fats, oils, mayonaise and salad dressings Calories Carb Grams Protein Grams Fat Grams Notes- Cautions
Man made soy, corn and seed oils- 1 tbsp (15 gr) 119 0 0 13.5 ** seed oils, corn oils and soy oils and canola oils should be very limited
Lard, bacon fat, tallow, duck fats, smaltz etc. - 1 tbsp 115 0 0.01 13
Butter- 1 tbsp (14 gr) 102 0 0.01 12
Coconut Oil, refined or unrefined- 1 tbsp (14 gr) 120 0 0 14
Coconut Cream, can, Thai Kitchen or similar- 1 tbsp (14 gr) 49 1 0.5 5 Read carbs on label, some brands add sugar or corn syrup
Ghee, Clarified Butter- 1 tbsp (14 gr) 135 0 0 15 ** may be useful for those who are lactose intolerant
Avocado, Macadamia and other oils- 1 tbsp (15 gr) 120 0 0 14
Mayonnaise, Hellman's, Dukes, low carb- 1 tbsp (13 gr) 90 0.5 0 10 ** limit soy and canola oil products, read labels for carbs and sugars
Commercial Salad Dressings- Please read label for carbs varies varies varies varies Limit commercial brands. Oil and vinegar or oil and lemon juice is good.

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Dairy, Cheeses, Dairy and Coffee Creamer Substitutes Calories Carb Grams Protein Grams Fat Grams Notes-Cautions
Cream, Heavy Whipping, Double Cream- 1 Tbsp (15 gr) 52 0.4 0.3 5.6
Cream, Whipping, light (regular)- 1 Tbsp (15 gr) 44 0.4 0.3 4.6
**Cream, Half & Half regular- 1 Tbsp (15 gr) 19.5 0.6 0.4 1.7 **Not recommended but may use in restaurants etc. when no other option
Cream, clotted, Devon brand- 1 oz (28 gr) 140 0.5 0.1 15
Cream, Sour Cream, Full fat 1 tbsp (12 gr) 23 0.4 0.2 2.4
Cream, Sour Cream, low fat 1 tbsp (12 gr) 20 0.6 0.4 1.8 This may be your only option at a restaurant. Use full fat at home.
Cream Cheese, full fat, from block- 1 Tbsp (14 gr) 50 0.5 0.8 5
Cheese, hard, cheddar, colby, swiss, provolone, asiago
Montery Jack, Parmesan and other hard cheese 1 oz (28 gr) 110 0.4 8 8 ** Please check labels, all cheeses have differences
Cheese, soft, brie, brick, butterkase, camembert, farmers,
Edam, Gouda and other semi soft cheeses 1 oz (28 gr) 95 0.2 7 8 ** Please check labels, all cheeses have differences
Cheese, Bleu cheese- 1 oz 100 0.4 6 8
Cheese, Ricotta, whole milk- 1/4 cup (62 gr) 108 2 7 8
**Cheese, cottage cheese 4% milkfat- 1/2 cup (120 gr) 130 5 14 5 **Use in moderation, can spike blood sugar
Cheese- ANY OTHER- check labels
Milk Substitutes, Almond Milk, Unsweetened- 1 cup (240 ml) 30 1 1 2.5
Milk, Coconut Milk- Unsweetened, Silk Brand- 1 Cup (240 ml) 45 0.6 0 4
Milk, Coconut, Canned, Unsweetened, 1 tbsp (30 gr) 30 0.4 0.3 3.2 Good as a coffee creamer, tastes sweet but neartly zero carbs
** Milk, Soy, any/all NOT RECOMMENDED NOT RECOMENDED , higher carbs, can stall weight loss, estrogenic
** Milk, Lactose free NOT RECOMMENDED NOT RECOMENDED, still has too many carbs & sugars
Please read labels as they are available. Various brands of products will have slightly different nutrition information.

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Fillers, binding agents, breading replacements Calories Carb grams Protein grams Fat grams
Cream cheese as a gravy, sauce thickener- per tbsp (14 gr) 50 0.5 0.8 5
Almond flour used in meatloaf, meatballs, etc. 1/4 cup (28 gr) 160 6 6 14 1/4 cup almond flour is about 23 whole almonds. We do not use this for baking!
Dried Parmesan Cheese for binder in dishes- 1/2 cup (50 gr) 132 0.7 10 10
Ground Flaxseed as binder in meatloaf, etc. 1/4 cup (42 gr) 224 12 8 18 Use in limitation as a binder in meats, We do not bake with this.
Unsweetened clear gelatin, Knox or other 1 tbsp (7 gr) 23 0 6 0 http://oureverydaylife.com/thicken-sauce-powdered-gelatin-21760.html
Coconut Flour- NOT USED- too high in carbs ---- ---- ---- ----

Condiments
BBQ Sauce, Steak Sauce, etc. Keep to 3 gr carbs or less 3 grams of carbs or less per 2 tbsp serving
Ketchup- read labels, these are all different, limit ketchup Limit Ketchup
Mustard- allowed, read labels, they are all different
Mayonnaise, Hellman's, Dukes, low carb- 1 tbsp (13 gr) 90 0.5 0 10 ** limit soy and canola oil products, read labels for carbs and sugars
Mayonnaise, other brands, read labels, No Miracle Whip No Miracle Whip or Similar store brands in the same category
Soy Sauces, Coconut Aminos, Tamari, etc. >>>>> >>>>> >>>>> >>>>> Varies, read labels and watch portion sizes.

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Nuts, Seeds, legumes, nut butters
Almonds, single nuts- 12 nuts 82 3.2 3 7
Brazil Nuts, single nuts, 6 nuts 186 3.5 4 19
Cashews, whole, single nuts- 9 nuts 79 4.5 3 3
Hazelnuts, whole, single nuts- 10 nuts 90 2.5 2 8.6
Macadamia Nuts, whole, single nuts- 12 nuts 204 4 2.2 21
Pecan nuts, half pieces, 9 halves 98 2 1.3 10
Peanuts. Oil roasted- 1/8 cup (18 gr) 108 3 5 9.5 Other types of peanuts (dry roasted, etc) read the labels
Peanuts, boiled, (Southern US Favorite) NOT ALLOWED! NOT ALLOWED
Pepitas, unshelled pumpkin seeds- 1/8th cup (8 gr) 36 4.2 1.5 1.5 Use with caution sprinkled on salads, etc.
Pistachios without shell, whole nut- 25 nuts 80 2 1.5 6.5
Sunflower Seeds shelled, oil roasted- 1/8 cup (17 gr) 100 4 4 9 Use with caution sprinkled on salads, etc.
Walnuts, half pieces, 12 halves 185 4 4.3 18.5
Nut butters, any/all- 1 Tbsp, read labels for carb and sugar count ** CAUTION** READ LABELS!

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Misc. Food items/ Snacks Etc.

Chocolate, Dark only, 75-90% Dark- Read labels for carbs **READ LABELS, NO MILK CHOCOLATE!
Cocoa- NOT Recomended! Not advised for use Since cocoa is usually used with sweeteners we do not recommend
Miracle noodles (Shiritaki) most products- 3 oz 0 0.5 0 0 Please note that this provide no nutrition
Kelp Noodles, Sea Tangle brand or similar- 4 oz 0 1 0 0 provides iodine
Pork Rinds, homemade, plain or salted- 1/2 ounce (14 gr) 76 0 8.6 4.5 ** Caution, this is a high protein snack, not a high fat snack**
Parmesan Crisps, Whisps (store bought) Read label please! Read label for nutrition info

Beverages

Clear broth or bone broth (you may add butter or heavy whipping cream)
Coffee or Decaf coffee (caffeine can drive up blood sugar)
Teas (unsweetened), Herbal tea (unsweetened) (carbs are not labeled so you have to test blood sugar)
Water, Flavored seltzer water (unsweetened)
Lemon and lime juice in small amounts for flavoring (see carb amounts under fruits)
Almond milk (unsweetened), Coconut milk (unsweetened, can or carton)
Clear broth or bone broth (you may add butter or heavy whipping cream)
Coffee or Decaf coffee (caffeine can drive up blood sugar)
Teas (unsweetened), Herbal tea (unsweetened) (carbs are not labeled so you have to test blood sugar)
Water, Flavored seltzer water (unsweetened)
Lemon and lime juice in small amounts for flavoring (see carb amounts under fruits)
Almond milk (unsweetened), Coconut milk (unsweetened, can or carton)
See dairy section for dairy drinks and substitutes.

Spices-
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list.
Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt,
which is usually cut with some form of powdered dextrose. This list is provided with the permission of Ellen Davis of
https://www.ketogenic-diet-resource.com/ All are based on the use of 1 full tbsp of each spice.

Spice carbs in 1 tbsp

Copyright, 2017- Made by Sandy Bahr, made for the Reversing Diabetes group on Facebook