Masters of Health Magazine June 2019 - Page 71

Snacks

Bone broth (homemade or protein powder) — 0 grams net carbs per serving

Beef or turkey jerky — 0 grams net carbs

Hard-boiled eggs — 1 gram net carb

Extra veggies (raw or cooked) with homemade dressing — 0–5 grams net carbs

1/2 avocado with sliced lox (salmon) — 3–4 grams net carbs

Minced meat wrapped in lettuce — 0–1 grams net carbs

Shirataki noodles (97 percent water!) — 0–1 grams net carbs

Condiments

Spices and herbs — 0 grams net carbs

Hot sauce (no sweetener) — 0 grams net carbs

Apple cider vinegar — 0–1 grams net carbs

Unsweetened mustards — 0–1 grams net carbs

Poppy seeds — 0 grams net carbs

Drinks

Water — 0 grams net carbs

Unsweetened coffee (black) (see our keto coffee recipe) and tea; drink in moderation since high amounts can impact blood sugar— 0 grams net carbs

Bone broth — 0 grams net carbs

Full-Fat Dairy

Dairy products should be limited as well, to only “now and then” due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.

Full-fat cow’s and goat milk (ideally organic and raw) — 11–12 net carb grams per one cup serving

Full-fat cheeses — 0.5–1.5 net carb grams per one ounce or about 1/4 cup

Full-fat cottage cheese — 5 net carb grams per 1/2 cup

Medium-Starchy Vegetables

Sweet peas, artichokes, okra, carrots, beets and parsnips — about 7–14 net carb grams per 1/2 cup cooked

Yams and potatoes (white, red, sweet, etc.) — sweet potatoes have the least carbs, about 10 net carb grams per 1/2 potato; yams and white potatoes can have much more, about 13–25 net carb grams per 1/2 potato/yam cooked

Legumes and Beans

Chickpeas, kidney, lima, black, brown, lentils, hummus, etc. — about 12–13 net carb grams per 1/2 cup serving cooked

Soy products, including tofu, edamame, tempeh — these foods can vary in carbohydrates substantially, so read labels carefully; soybeans are fewer in carbs than most other beans, with only about 1–3 net carb grams per 1/2 cup serving cooked

Nuts and Seeds

Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, etc. — 1.5–4 grams net carbs per 1 ounce; cashews are the highest in carbs, around 7 net grams per ounce

Nut butters and seed butters — 4 net carbs per 2 tablespoons

Chia seeds and flaxseeds — around 1–2 grams net carbs per 2 tablespoons

Fruits

Berries, including blueberries, strawberries, blackberries, raspberries — 3–9 grams net carbs per 1/2 cup

Asian pears — 8–9 net carbs per pear

Keto Foods to Limit

Eat Only Occasionally To Stay In Ketosis: