The New Atkins For A New You Part 13

soy "nuts"

2 tablespoons 2.7.

soy "nut" b.u.t.ter 1 tablespoon

3.0.

sunflower seeds, hulled 2 tablespoons 1.1.

sunflower seed b.u.t.ter 1 tablespoon 0.5.

Tahini (sesame paste) 1 tablespoon 0.8.

Walnuts 7 halves 1.5.

BERRIES AND OTHER FRUITS.

There's a good reason why the first (sweet) fruits you'll add back are berries. They're relatively high in fiber-the seeds help-which lowers their Net Carb gram count. They're also packed with vitamins and antioxidants. The brighter the color of a fruit or vegetable, the higher its antioxidant level. And what could be bolder than the blue, black, and red of most berries? Melon (but not watermelon) and cherries are slightly higher in carbs than most berries. Eat them in moderation-and only after introducing berries-to ensure that they don't stimulate cravings for more sweet things. All fruits should be regarded as garnishes, not major components of a meal or snack.

Have fresh berries with a little cheese, cream, sour cream, or whole milk yogurt to mute the impact on your blood sugar. Add some berries to a breakfast smoothie. Toss them into a green salad or blend them into a vinaigrette dressing. You may also have small (1-tablespoon) portions of preserves made without added sugar. Each tablespoon should provide no more than 2 grams of Net Carbs.

Fruit Serving Size Grams of Net Carbs Blackberries, fresh cup 2.7.

Blackberries, frozen cup 4.1.

Blueberries, fresh cup 4.1.

Blueberries, frozen cup 3.7.

Boysenberries, fresh cup 2.7.

Boysenberries, frozen cup 2.8.

Cherries, sour, fresh cup 2.8.

Cherries, sweet, fresh cup 4.2.

Cranberries, raw cup

2.0.

Currants, fresh cup 2.5.

Gooseberries, raw cup 4.4.

Loganberries, raw cup 2.7.

Melon, cantaloupe b.a.l.l.s cup 3.7.

Melon, Crenshaw b.a.l.l.s cup 2.3.

Melon, honeydew b.a.l.l.s cup 3.6.

Raspberries, fresh cup 1.5.

Raspberries, frozen cup 1.8.

Strawberries, fresh, sliced cup 1.8.

strawberries, frozen cup 2.6.

strawberry, fresh 1 large

1.0.

CHEESE AND DAIRY PRODUCTS.

You can now also reintroduce the remaining fresh cheeses, which are slightly higher in carbs than the ones you could eat in Induction. A half cup of either cottage cheese or ricotta with an ounce or two of nuts provides plenty of protein for one meal. Avoid low-fat and fat-free cottage cheese and ricotta products, which are higher in carbs. Top some salad greens with either one for a quick lunch or some berries for breakfast. Yogurt lovers can now savor plain, unsweetened, whole milk yogurt. Greek yogurt is even lower in carbs. Do make sure you buy the "original" whole milk, unflavored kind. Sprinkle on some sweetener or stir in a tablespoon of sugar-free fruit syrup or no-added-sugar preserves, if you prefer. Berries, either fresh or frozen, and yogurt are natural partners. But steer clear of processed yogurt made with fruit or other flavorings or with any added sugar. Likewise, avoid low-fat and no-fat yogurt products, which invariably deliver a bigger carb hit. Once more with feeling: "low calorie" doesn't necessarily mean low carb.

Cheese or Dairy Product Serving Size Grams of Net Garbs Cottage cheese, 2% fat cup 4.1.

Cottage cheese, creamed cup 2.8.

Milk, whole, evaporated 2 tablespoons

3.0.

Ricotta, whole milk cup 3.8.

Yogurt, low carb 4 ounces

3.0.

Yogurt, plain, unsweetened, whole milk 4 ounces 5.5.

Yogurt, Greek, plain, unsweetened whole milk 4 ounces 3.5.

LEGUMES.

Most members of the bean family, including lentils, chickpeas, soybeans, split peas, navy beans, black beans, and dozens of others (but not snap beans or snow peas, which are fine in Induction) are known as legumes. Many of them are dried; a few, such as lima beans and edamame, are also available fresh or frozen. Vegans and many vegetarians rely on legumes to help meet their protein needs. Their high fiber and protein content make legumes filling. Despite their fiber, they're significantly higher in carbs than the foundation vegetables you've been eating in Induction. There's also a wide range in their carb counts, as you'll see below. If and when you do begin to reintroduce legumes, use small portions and regard them as a garnish. Avoid baked beans, which are full of sugar, and other products such as beans in tomato sauce made with sugar or starches and bean dips. Always check carb counts and the ingredients list before purchasing any product.

Tip: Black soybeans are far lower in carbs than black (or turtle) beans (1 gram of Net Carbs per half cup of cooked beans, compared to 12.9 grams for black beans), with no trade-off in taste. Black soybeans are far lower in carbs than black (or turtle) beans (1 gram of Net Carbs per half cup of cooked beans, compared to 12.9 grams for black beans), with no trade-off in taste.

Legume Serving Size Grams of Net Carbs Black/turtle beans cup 6.5.

Black-eyed peas cup 6.2.

Cannellini beans cup 8.5.

Chickpeas/garbanzo beans cup 6.5.

Cranberry/Roman beans cup 6.3.

Fava beans cup

6.0.

Great Northern beans cup 6.3.

Hummus 2 tablespoons .6.

Kidney beans cup 5.8.

Lentils cup

6.0.

Lima beans, baby cup 7.1.

Lima beans, large cup 6.5.

Navy beans cup 9.1.

Peas, split cup 6.3.

Pigeon peas cup

7.0.

Pink beans cup 9.6.

Pinto beans cup 7.3.

Refried beans, canned cup 6.5.

Soybeans, black cup