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FRANKIE2019's Photo FRANKIE2019 SparkPoints: (150,058)
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4/28/19 5:13 P

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Thanks, James for the list.
Should I stay away from all the recipes that have almond meal in them?

Frankie from Southwest, Virginia. EST
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-JAMES-'s Photo -JAMES- Posts: 14,646
3/29/19 1:41 P

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Doing some "almond" mathematics, ...

The first post on this discussion, which lists the fraction (or percentage) of various foods weights that are carbs has almonds at 21.7%.

My internet search found that the average weight of an almond is 1.2 grams. Lets say you decide you will eat N almonds so that the carbs come out to 5 grams

N * 1.2 * 0.217 = 5

Solve for the number of almonds N ...
N = 19. 2
heck lets say 20 almonds.

James
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 62,380
3/28/19 12:09 P

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Thanks and for me---since I know now---I will toss them. It is not worth it to me--and I want to do this right and effective!! .

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3/28/19 11:01 A

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2b you CAN have almonds..the problem is they are pretty high in carbs..so you dont want many. 3 almonds have a carb. so it doesnt take many to go way over in carbs.
you can have them..just be VERY aware of serving size. all nuts are high..

and..nuts stall many people. i cant eat them at all...

Holly
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 62,380
3/28/19 10:37 A

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I just read the first post by James and saw that do not eat list. I was told all almonds are okay to eat because of the high fat content but I see them on the list of do not eat's. emoticon And I have been snacking on them!! ... I feel like such a dork!! emoticon

Edited by: 2BDYNAMIC at: 3/28/2019 (10:47)
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SHOCOSS's Photo SHOCOSS Posts: 9,643
2/20/19 11:31 A

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I'm going to use these sites for info. I have just using SP. I went back and looked up some counts on broccoli and there is a variance. I need to clean up favorites to the correct counts.

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~*~SPUNKI~*~'s Photo ~*~SPUNKI~*~ Posts: 1,397
2/20/19 9:52 A

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Thank you Knight emoticon

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2/20/19 9:02 A

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yes onions are pretty high. i use a small amount of onion powder for flavor, or a teaspoon of grated onion...you get the flavor without much carb punch. just be sure its tiny amounts..i use a teaspoon for a recipe that serves 4..

Holly
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~*~SPUNKI~*~'s Photo ~*~SPUNKI~*~ Posts: 1,397
2/20/19 8:42 A

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So by this list, Onions could be causing me to stall, and could be causing some of my issues.

and i agree with the Garlic... I'll take my chances... lol

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MOROD1960's Photo MOROD1960 Posts: 68
1/26/19 8:13 A

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Thanks. I will use those lists.

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1/14/19 2:32 P

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ahh ok. that makes me feel better. you never know on these....

Holly
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-JAMES-'s Photo -JAMES- Posts: 14,646
1/14/19 2:27 P

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Holly, I updated my broccoli post below to use just the nutritiondata site, which had a one cup choice for the serving, and cut that in half for half a cup.

Yup, 3 grams of carbs, in line with your USDA site.

James
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1/14/19 7:52 A

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When I have zucchini it’s 1/2 of a small one spiralized. I eat very little veg due to its carb content..at the most 1 serving a day.
If your problem is fats, for me more butter was the answer. I add it to everything. Eggs, meat, etc.

Holly
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ROMANTILLY's Photo ROMANTILLY Posts: 9,193
1/13/19 10:19 P

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most of the lists show zucchini at 6 grams. I eat different veggies and am trying to go low carb. Most of the sites I look at for meal plans show vegetables. Apparently they also allow up to 50 grams of carbs per day. I am just not having success on getting the numbers where they need to be without consuming straight oil in my herbal tea.

Lisa L. South, BSN, RN


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1/13/19 6:13 P

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Yes. Which is why when I have veg it’s usually a small salad or some mushrooms or zucchini and save the higher carb veg for just occasionally.

Holly
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ROMANTILLY's Photo ROMANTILLY Posts: 9,193
1/13/19 4:11 P

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So basically if I have 0.5 cups broccoli for lunch and say 0.5 of some other vegetables like spinach or asparagus, I would consume more than half my daily carbs if I am trying to stay below 20 grams per day. That is why I am nearly always at 25 to 30 I guess.

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1/13/19 3:15 P

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sooo..that means my source (USDA NUTRITION) is incorrect? i wonder if yours was cooked broccoli or raw?

Holly
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-JAMES-'s Photo -JAMES- Posts: 14,646
1/13/19 11:04 A

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ROMANTILLY,
I only use the website nutritiondata because its information covers so many nutrients, minerals ... and it has brand name things too.

I measure everything by weight with my digital scale, but you have a volume question, 1/2 of a cup of broccoli.

Then the nutritiondata page on broccoli:
nutritiondata.self.com/facts/
vegetable
s-and-vegetable-products/2356/2

It has a one cup quantity choice, which it says is 91 grams of carbs. Cutting its one cup numbers in half, to get half a cup we get this:

Total carbs (3.0 g)
... fibre (1.2 g)
... starch (0.0 g)
... sugar (0.75 g)

So this agrees with 6 grams of carbs per half cup.

Edited by: -JAMES- at: 1/14/2019 (14:26)
James
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1/13/19 8:58 A

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i never trust any of these unless i put them in myself. i use my fitness pal, save my entries and put them in myself. and i dont trust the packages due to the labeling laws allowing them to say there are no carbs when there may be .9 which is almost a full carb. i just looked it up. 1/2 cup broccoli has 2.9 grams carbs. the carbs arent lessened when you put anything on it. this is for RAW broccoli, cooked will have more as you can fit more in a measure when it is softer.

Holly
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IWANTTOSUCCEED Posts: 4,056
1/13/19 2:20 A

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I would not depend on what SPARK says 100% of the time. I have often entered my own info after researching a nutritional site and getting different numbers than SPARK. Sometimes when I buy a product, their nutritional info is there and I just enter it into SPARK and save.....

Charlene
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ROMANTILLY's Photo ROMANTILLY Posts: 9,193
1/12/19 10:12 P

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Does anyone know if SP's entered information for carbs is correct? For example, SP has 8 grams of carbs for .075 cups of broccoli, 6 grams of carbs for 0.5 cups of broccoli. Several other sites that I have checked show broccoli at 3.5 grams of carbs for 0.5 cups. One site I checked show less carbs for broccoli cooked in salt versus broccoli cooked without salt.

I'm just trying to figure if SP is calculating my carbs too high since I can't seem to get below 25 to 30 if I have 2 servings of vegetables in a day.

Lisa L. South, BSN, RN


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1/7/19 11:08 P

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Just google “carbs in_____” or “nutrition information for_____”
And it should come right up.

Holly
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BUSYMOM206's Photo BUSYMOM206 Posts: 5,307
1/7/19 9:50 P

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Thanks to both of you. I wonder, if the label says zero, where does one go to get an accurate and true reading? Thanks!

If stress could burn fat, I'd be skinny and if chocolate could add brain cells, I'd be a genius!
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-JAMES-'s Photo -JAMES- Posts: 14,646
1/7/19 9:39 P

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Well,
carrots are on the edge of a guideline. That doesn't mean just plain eat them. Carrots are over the edge at 9.6% carbs by weight. Over the 8% guideline.

I was eating some pickled veggies that a friend made as part of lunch today. Pickled cauliflower, celery, carrots, and I don't remember what else. I was conscious of the carrot part of that, and I was thinking thank goodness carrots are a small part of this.

I'm only eating small quantities of carrots.

So already over the 8% guideline of mine, which means that I'm going to eat very very little of them.

The mental justification of bending rules goes like this ... 8% is Jame's guideline, yet he already admits he eats things that are 9.6%, so that must be OK because he's team leader of a Keto team. What about 9.7%? Thats not much different than 9.6%, why not 9.8% ...

Don't stretch the rules. Just because a taste of something is OK doesn't mean eating a lot of it is OK, or that it means that eating other things in slightly higher carbs is OK.

If in doubt, follow Holly's (NIGHTSKYSTAR's) suggestion of just plain carb counting.


James
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1/7/19 7:12 P

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i would never eat carrots. and what you want is 8% not 9..

no fruit..after you are at goal a few berries..rasp..strawb abd black are ok. during, you can try..they stall me right out, and i have a hard time keeping it to the serving size of 3 or 4 berries. No root veg with the exception of radishes..and watch them they are pretty high and a small amount can put you over. so that takes onions out..if you must, grate some into your food.mutilating the cells with a grater gives a more pronounced flavor so a small amount goes a long way.

some do peppers..i dont. there is 7 grams of carb in 1/2 cup of pepper..not even close to worth it for me..again..a small amount grated might be ok. i just dont.

its all a choice..if you want to use all your carbs on a tiny amount of something..go for it, just be sure you are counting the carbs in cheese, cream, eggs, etc..of which the packaging can say 0 carbs but thats not at all true..hard cheese, depending on kind, is at least 1/2 carb per ounce..doesnt take much to add it up. an egg is 1. heavy cream has carbs..one TABLESPOON has half a carb..so 1/4 cup is 2 carbs. i made the mistake when i started of believing the carton that always says 0 carbs. i was using it like water..and James gently pointed out that it did have carbs. i was so sure..told him not mine!! it says zero!!! he says..they all do. sigh. so i went and looked it up,,sure MINE was different. that was my first big lesson. research, research, research. dont believe labels. and count EVERYTHING.

Edited by: NIGHTSKYSTAR at: 1/7/2019 (23:06)
Holly
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BUSYMOM206's Photo BUSYMOM206 Posts: 5,307
1/7/19 7:00 P

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I have a question...if carrots are on the edge at 9.6, wouldn't other things on the do not eat list be ok, or at least on the edge, as well? I think I saw watermelon and oranges on the fruit list and I think onions and hot peppers on the veggies? What kinds of hot peppers? Theres so many available....habaneros, serrano, poblano and ghost come to mind.

If stress could burn fat, I'd be skinny and if chocolate could add brain cells, I'd be a genius!
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LIFESTYLE12's Photo LIFESTYLE12 Posts: 24
1/5/19 7:04 P

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Nightskystar, may I also ask you for your recipes for the Cheeseburger Soup and the Taco Bake? They both sound amazing!

James, thank you for the easy-to-refer to food list too!

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FOGFOG's Photo FOGFOG Posts: 1,509
1/3/19 4:46 P

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Great list. TY James.

I didn't realize brussel sprouts were so carb heavy compared to cabbage! Love them--however I'd rather eat red cabbage or white cabbage more often now...

Thanks

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1/3/19 9:38 A

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just messaged it to you IWANT

Holly
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1/2/19 4:16 P

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NIGHTSKYSTAR: May I have the cheeseburger soup recipe also. And if you have the nutritional info - that would be great - but I know I will be able to figure it out myself...... Thanks!

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BECCABOO127's Photo BECCABOO127 Posts: 18,432
12/31/18 4:18 P

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emoticon

If the mind mends, the body will follow.

Gluten free is working for me!

"If we did all the things we are capable of, we would literally astound ourselves." Thomas Edison


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12/31/18 9:52 A

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I just sent you a message with it, Becca

Holly
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BECCABOO127's Photo BECCABOO127 Posts: 18,432
12/31/18 6:46 A

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Nightskystar, may I please have your recipe for cheeseburger soup? It sounds delish!

If the mind mends, the body will follow.

Gluten free is working for me!

"If we did all the things we are capable of, we would literally astound ourselves." Thomas Edison


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-JAMES-'s Photo -JAMES- Posts: 14,646
11/17/18 5:03 P

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DMT1956,
it's a simple idea. If the fraction carbs (by weight) is low, then it takes a lot of quantity of it for the carbs to add up.

It also make comparing veggies easier, or if on the edge of 6% to cut quantity. Do I eat carrots? Yes, in salads, but only a little. I don't eat a heaping mash of cooked carrots.

James
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11/17/18 7:10 A

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thankyou for all your hard work that;s a great food list. I will adjust a few choices i.e. no more almonds
I will for ward it to my son and daughter both on keto.
my inspiration to change

keto beginner


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CED1106's Photo CED1106 Posts: 321
10/12/18 1:24 A

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> Indian restaurants are tricky.

fwiw, I just found a site of easy Indian keto recipes, as well as non-Indian ones. I understand many spices used in Indian cooking are good for you. He also has a YouTube channel. Oh, and Death Metal sample clips. :D

https://headbangerskitchen.com/
http://youtube.com/HeadbangersKitchen

Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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CHRISMCD99's Photo CHRISMCD99 SparkPoints: (13,395)
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9/1/18 9:30 A

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thank you.

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8/30/18 4:34 P

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Chris..high protein isnt great...and i'd check the ingredients. chances are there are non keto item in these..but you can make your own!

Holly
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8/30/18 11:12 A

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can you have the high protein/low carb flatbreads?


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KATOFORNOW's Photo KATOFORNOW Posts: 741
7/27/18 10:22 A

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Thank you both for the info... as for that Indian restaurant.. didn't touch the rice..did have shrimp curry .. and that was it..oh no..I did eat some naan..glucose was up next morning
eating out is tricky...I always check menus when they are online so I know what's what.. had not always checked on the carbs just kind of wanted to know what to order ahead of time so now I try to check the carbs;protein/sugars.. if they post those and more and more places seem to be doing that..
have never been a fruit person but a month ago someone told me I really should have so much fruit per day so I've been forcing myself to eat fruit.. often when I've had fruit I end up tossing it out as I just forget about it. so that's why I ended up with apples, pears, and peaches in the house..one per day or two before they went bad. so am glad to hear fruit is off limits
that's the good part..I guess
bad part I LOVE breads..always have brought up with homemade breads of all kinds..
so.. this is very hard as you can tell and why I went for some of the Naan the other night.. it's my addiction I believe
Atkins once had a bread..pretty tasteless as I recall.. almost turned me off bread back then .. but there has to be some rather tasty healthy bread somewhere..right? for that would be like my 'treat' food..


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-JAMES-'s Photo -JAMES- Posts: 14,646
7/25/18 9:13 A

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Welcome KATOFORNOW.

good to have you here. Yes this list is a real eye opener.

Since I'm a numbers guy, I love being able to nail something down with a number, not because it doesn't taste sweet, or I don't "feel" it has many carbs.

Yup, just because the food is natural and not over processed in a factory (like a twinkie is at 77%) doesn't mean it might not have sufficient carbs to make it something hard to fit into a Keto plan. Apples and cashews certainly seem like healthy things, and really they are, except for all the carbs they have. I just added pears, to the "DO NOT EAT" list, at 15% carbs by weight.

I think one can fit a small amount of garlic. How many cloves are garlic go into something? A clove of garlic typically weighs about 5 grams, and at 30% carbs, that makes about 1.5 grams per clove. So if you add say 4 cloves of garlic to a pot of something, that is only 6 grams of carbs, and you probably don't eat the whole pot yourself, so maybe an extra gram of carbs in a big serving.

Indian restaurants are tricky. So many sauces with mystery ingredients. Nan bread, crispy flat breads, meats covered with some sort of batter. Good idea to check the menu.

Edited by: -JAMES- at: 7/25/2018 (09:31)
James
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7/25/18 9:06 A

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Katofornow..

Fruit is, according to most experts, a no. the exceptions, (and again most experts suggest you wait till maintenance or at least until you are well established into ketosis) are raspberries, blackberries and strawberries. and only a tiny amount for a serving..like..3 or 4 rasp or black and 2-3 strawbs.
personally, i cant eat that few. i want a bowl..so i dont have any..this is the hardest part of keto for me, the no fruit..and its the ONLY thing i miss eating.
the reasoning: your body cant tell the difference between fruit sugar and table sugar. Fruit is mostly sugar, so you may as well eat a spoonful of sugar as have fruit...your body will see it the same.

Holly
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KATOFORNOW's Photo KATOFORNOW Posts: 741
7/25/18 8:34 A

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Just read list. And of course had an apple, almonds AND cashews for snacks yesterday assuming they were healthy. Wow. Learning a lot in these past two days.
Still have pears here ... cant recall where they stand
Also love onions and garlic. Will cut way way back on onions. Love the idea of heavy cream in coffee.
Joining friends at an Indian restaurant tonight for a birthday dinner. Lots of onions garlic and curry dishes. Will check menu before going just to see what will be the best to eat. The healthiest to eat

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-JAMES-'s Photo -JAMES- Posts: 14,646
7/18/18 11:45 P

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BLAIRSGRANDMA,
I'm glad you find the list useful. One can carefully track grams of stuff (carbs, protein, fat ...) and that means weighing individual things. Possible at home with a digital scale, etc., but when at someone else's house, or in a restaurant, ... not so easy.

So its nice to have a simple list of "eat these things" and not have to calculate so much. I tried to make the list as big as I could. There of course are things missing from the list, and I'm more than happy to update it (I just go back to my original post and push the "edit" button).


James
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Starting weight : 195.0 pounds (June 7, 2012)
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BLAIRSGRANDMA's Photo BLAIRSGRANDMA SparkPoints: (5,404)
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7/18/18 11:07 P

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James, thanks so much for the list of foods to enjoy and avoid. It does make it easier to make choices. I still have some foods in the house that I purchased before deciding to try Keto. Cashews are my favorite nut. I have been eating them sparingly. I weigh, measure and track everything that goes into my mouth since starting this diet to make sure I stay in Ketosis. This list will make things easier. Thanks again.

Edited by: BLAIRSGRANDMA at: 7/19/2018 (01:17)
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LIVEYOUNG2's Photo LIVEYOUNG2 SparkPoints: (7,551)
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7/10/18 10:25 P

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carrageenan shouldn't be in good whipping cream. I own a dairy and we used it for our ice cream mix, but only to keep it emulsified with the added milk (ice cream is a mixture of both). You should not have that in pure cream unless they are being stingy with the actual cream. It would be used for "whipping cream" that is something other than pure cream.

Intimacy begins with oneself. -Thomas Moore


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-JAMES-'s Photo -JAMES- Posts: 14,646
7/4/18 12:46 A

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Honey is about 80% carbohydrates. Sugar is 100%, but honey has water in it too.

So all in all, honey is about like pure sugar. So really no no no.

Stevia seems like a good replacement.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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7/3/18 6:10 P

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Honey is not keto..i would switch it out. Here is a good article on sweeteners..

Honey is down on the bottom on the no list... www.ruled.me/keto-diet-plan-best-and
-w
orst-sweeteners/


Holly
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SCHUYLA's Photo SCHUYLA Posts: 53
7/3/18 5:01 P

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I have a question... as I'm constantly looking for recipes to try for our lifestyle, I come across some recipes that have raw honey in the recipe. Should I switch it with Stevia?

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6/22/18 8:45 P

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THAT'S what I needed! Eat this not that! I have simply cut out all nuts and eat meat, oils, butter, eggs and salads. We have a dairy farm and make our own grass fed cheese (and milk of course) and butter but I stay away from cheese because it can run my % high.

Intimacy begins with oneself. -Thomas Moore


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