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A comprehensive net carbohydrate guide to healthy fats, oils and nuts!


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Low Carb
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onlylowcarb
kathy@onlylowcarb.com


  Delicious low carb avocado and egg and cheese
Delicious baked Avocado with 1 egg cracked in the center and cheddar cheese
sprinkled on top ...bake in a pre heated 450 degree oven for 15-20 minutes until egg
is at desired consistency...YUM YUM Low Carb!!!

A Healthy Source of Good Fats

For many years I avoided foods like nuts, olives, cheeses, avocados and olive oils
because I felt they were bad for me. The truth is these products are very healthy for you
and can actually aide in weight loss if eaten in moderation!

You can purchase homemade sugar free salad dressings at your local Health Food Market because a good dressing makes the salad
(you might have to call ahead to make a request). They also have a few other low carb items (just ask),
and as I mentioned before, they blend some great fresh low carb sugar free shakes and super green drinks.


Listed below you will find the net carbs of healthy oils , fats & nuts!



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IMPORTANT ORDERING INFORMATION


low carb grocery list

You can find most of these items at your local grocery or you may make a purchase at Netrition.com online Super Store

net carbs in flour

For a printable page of
fats,oils,and nuts net carb count click "Blackbean"


NET CARBOHYDRATE COUNTER

Healthy Oils, Fats & Nuts



OILS

Canola oil 1 tbsp = 0 net carbs

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extra virgin coconut oil
Find these delicious and healthy oils at your local grocery.
Garden of Life Coconut oil, Extra Virgin

Coconut Oil 1 tbsp = 0 net carbs
Corn Oil 1 tbsp = 0 net carbs
Extra Virgin Olive Oil 1 tbsp = 0 net carbs
Olive Oil 1 tbsp = 0 net carbs
Peanut Oil 1 tbsp = 0 net carbs
Sesame Oil 1 tbsp = 0 net carbs
Soy Bean Oil 1 tbsp = 0 net carbs
low carb diets usually recommend Canola oil for deep frying
and Coconut oil is becoming very popular for sautéing foods since it was mentioned on a TV doctors show!


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low carb salad dressings
SALAD DRESSINGS

Find these delicious Salad Dressings at your local grocery.
ANNIES DRESSINGS
Natural Basamic Vinaigrette 2 tbsp = 3.0 net carbs
Natural Caesar 2 tbsp = 2.0 net carbs

KRAFT DRESSINGS
Serving size is 2 tbsp on all dressings
Creamy Italian = 3.0 net carbs
French = 4.0 (skip it unless your in life time maintenance)
House Italian = 3.0 (check out my Italian dressing recipe 0 net carbs)
Peppercorn Ranch = 1.0 net carbs
Thousand Island = 5.0 net carbs (make your own or see my salad dressing recipes 0-1 net carbs per 2 tbsp)

KEN'S STEAKHOUSE DRESSINGS RESERVE
I only choose the lowest in net carbs
and these Salad Dressings are the closest to mouth watering fresh dressings I've eaten!

Dressing Serving Size is 2 tbsp
Blue Cheese with Gorgonzola = 1 net carbs
Creamy Caesar with Roasted Garlic = 1 net carb
Table Side Caesar = 2 net carbs
Creamy Greek = 1 net carb
Farm House Ranch with Buttermilk = 2 net carbs
Italian with Garlic & Asagio Cheese = 1 net carb

KEN'S STEAKHOUSE REGULAR
Serving Size 2 tbsp
Balsamic and Basil Vinaigrette = 2 net carbs
Buttermilk Ranch = 1 net carb
Caesar Dressing and Marinade = 1 net carb
Creamy Caesar = 0 net carbs
Greek with imported Olive Oil = 2 net carbs

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WALDEN FARMS PRODUCTS = 0 net carbs

Find these NO CARB Walden Farms Dressings at Netrition.com online Super Store

I highly recommend this product during all low carb diet phases and for low glycemic diets.
These products are Sugar Free, Calorie Free and CARB FREE! This is a serious product
for your weight loss and controlling blood sugar levels.
Walden Farms is endorsed by the American Diabetes Association and Certified Kosher

0 carb foods

Dressing Packets on the GO!
12 oz Mayo Salad and Sandwich Spread = 0 net carbs
6 Pk Box Creamy Bacon ready to serve packets = 0 net carbs
6 Pk Box Honey Dijon ready to serve packets = 0 net carbs
6 Pk Box Italian ready to serve packets = 0 net carbs
6 Pk Box Ranch ready to serve packets = 0 net carbs
6 Pk Box Thousand Island ready to serve packets = 0 net carbs

These packets are great to take to work or out to eat
it's so convenient!

WALDEN FARMS 12 oz BOTTLES

0 sugar, 0 carb dressings

Find these NO CARB Walden Farms Dressings at Netrition.com online Super Store

12 oz Asian = 0 net carbs
12 oz Bacon Ranch = 0 net carbs
12 oz Balsamic Vinaigrette = 0 net carbs
12 oz Bleu Cheese = 0 net carbs
12 oz Caesar = 0 net carbs
12 oz Chipolte Ranch = 0 net carbs
12 oz Coleslaw Dressing = 0 net carbs
12 oz Creamy Italian = 0 net carbs
12 oz Creamy Bacon = 0 net carbs
12 oz French = 0 net carbs
12 oz Honey Dijon = 0 net carbs
12 oz Italian = 0 net carbs
12 oz Italian Sundried Tomato = 0 net carbs
12 oz Jersey Sweet onion = 0 net carbs
12 oz Ranch = 0 net carbs
12 oz Raspberry Vinaigrette = 0 net carbs
12 oz Russian = 0 net carbs
12 oz Sesame Ginger = 0 net carbs
12 oz Thousand Island = 0 net carbs
12 oz Zesty Italian = 0 net carbs
12 oz Alfredo Pasta Sauce = 0 net carbs
12 oz Tomato and Basil Pasta Sauce = 0 net carbs
12 oz Garlic and Herb Pasta Sauce = 0 net carbs

WALDEN FARMS PEANUT SPREADS

0 carb and 0 sugar peanut butter
12 oz Creamy Whipped Peanut Spread = 0 net carbs
12 oz Creamy Whipped Peanut Spread case of 6 = 0 net carbs

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Newmans Own Salad Dressings, Wishbone Salad Dressings, Colavita Wine Vinegars, Boars Head Cheeses, other fancy cheeses and Cracker Barrel Cheeses
may be found at your local Super Market. Also look for your Milk Substitutes (you will find them as well)


NEWMANS OWN SALAD DRESSING
Serving Size is 2 tbsp
Creamy Caesar = 1.0 net carb
Parmesan Roasted Garlic = 2.0 net carbs

WISHBONE SALAD DRESSINGS
Serving Size is 2 tbsp
Chunky Blue Cheese = 2.0 net carbs
Creamy Roasted Garlic = 3.0
Deluxe French = 5.0 net carbs
Honey Dijon = 9.0 net carbs
Italian = 3.0 net carbs
Ranch = 1.0 net carbs
Russian = 15.0 net carbs
Thousand Island = 7.0 net carbs



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onlylowcarb.comlow carb dressings

COLAVITA WINE VINEGARS
Aged White Wine Vinegar 1 tbsp = 0 net carbs, 0 sugars
Aged Red Wine Vinegar 1 tbsp = 0 net carbs, 0 sugars
Champagne Wine Vinegar 1 tbsp = 0 net carbs, 0 sugars
Colavita Wine Vinegars blend beautifully with Extra Virgin Olive Oils to make Fresh Homemade Dressings

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Illustration of workers storing Colavita Red Wine Vinegar in barrels to age it!


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low carb cheese

BOARS HEAD CHEESES
all serving sizes are 1 oz
American Cheese (yellow and white) = 1 net carb
25% Lower Sodium 25% Lower Fat American Cheese (yellow & white) = 2 net carbs
Sharp American Cheese (yellow and white) = 1 net carb
Horseradish Cheddar Cheese = 2 net carbs
Vermont Cheddar Cheese (yellow & white) = 0 net carbs
Colby Jack Cheese = 0 net carbs
Longhorn Colby Cheese = less than 1 net carb
Cream Harvarti Cheese = 0 net carbs
Monterey Jack Cheese, Plain or Jalepeno = 0 net carbs
Whole Milk Low Moisture Mozzarella Cheese = 1 net carb
All Natural Muenster Cheese = 0 net carbs
Low Sodium Muenster Cheese = 0 net carbs
42% Lower Sodium Muenster Cheese = 0 net carbs
42% Lower Sodium Provalone Cheese = 1 net carb
Picante/Sharp Provalone Cheese = 1 net carb
Baby Swiss Cheese = less than 1 net carb
Gold Label Premium Imported Swiss Cheese = less than 1 net carb
Lacey Swiss Cheese = 0 net carbs
Natural Swiss Cheese = 0 net carbs
No Salt Added Natural Swiss Cheese = 1 net carbs

low carb diet
CHEESES
American Cheese 1 slice = 0.3 net carbs
Blue Cheese 2 tbsp = 0.4 net carbs
Brie 1 oz. = 0.1 net carbs
Camembert 1 oz. = 0.1 net carbs
Palmetto Farm Pimento Cheese Spread 1 oz. = 1 net carb
Cottage Cheese 1/2 cup = 4.1 net carbs
Cottage, Creamed 1/2 cup = 2.8 net carbs
Cream Cheese 1 oz. = 1.0 net carbs
Chive and onion cream cheese 1 oz. = 2.0 net carbs
Strawberry cream cheese 1 oz. = 5.0 net carbs
Edam 1 oz. = 0.4 net carbs
Feta 1 oz. = 0 - 1.2
Fontina 1 oz. = 0.4 net carbs
Goat cheese soft 1 oz. = 0.3 net carbs
Gorgonzola = 0 net carbs
Gouda 1 oz. = 0.6 net carbs
Havarti 1 oz. = 0.8 net carbs
Jarlsberg 1 oz. = 1.0 net carbs
Laughing Cow 1 wedge = 1.0 net carbs
Mascarpone 1 oz. = 0.6 net carbs
Mozzarella whole milk 1 oz. = 0.6 net carbs
Mozzarella part skim milk 1 oz. = 0.8 net carbs
Muenster 1 oz. = 0.3 net carbs
Neuchatel 2 tbsp = 2.0 net carbs
Parmesan grated 1 tbsp = 0.2 net carbs
Parmesan chunked 1 oz. = 0.9 net carbs
Port Wine spread 2 tbsp = 4.5 net carbs
Provolone 1 oz. = 0.6 net carbs
Ricotta whole milk 1/4 cup = 1.9 net carbs
Ricotta part skim 1/4 cup = 3.2 net carbs
Romano grated 1 tbsp = 0.2 net carbs
Romano chunk 1 oz = 1.0 net carbs
Swiss 1 oz. = 1.0 net carbs
Velveeta 1 oz. = 2.8 net carbs


no carb cheeses
Practically all of Cracker Barrel Cheeses are zero net carbs and so delicious
CRACKER BARREL CHEESES
Emmentaler = 0 net carbs
Extra Sharp = 0 net carbs
Extra Sharp White = 0 net carbs
Fontina 1 oz. = 1 net carb
Havarti = 0 net carbs
Natural Baby Swiss = 0 net carbs
Natural Extra Sharp Cheddar reduced fat 1 oz = 1 net carb
Natural Extra Sharp White Cheddar reduced fat 1 oz. = 1 net carb
Natural Sharp Cheddar = 0 net carbs
Natural Sharp Cheddar 2% milk 1 oz. = 1 net carb

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MILK SUBSTITUTES

low carb almond milk
32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Original Non Dairy Substitute 8 oz. serving = 1 net carb
32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Chocolate Non Dairy Substitute 8 oz. serving = 1 net carb
32 fl oz Blue Diamond Natural Unsweetened Almond Breeze, Vanilla Non Dairy Substitute 8 oz. serving = 1 net carb

low carb soy milk
32 FL OZ Unsweetened Soymilk, Almond, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Chocolate, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Original, Organic 8 fl oz = 1 net carb
32 FL OZ Unsweetened Soymilk, Vanilla, Organic 8 fl oz = 1 net carb


only low carb
MILK

Buttermilk 1% skim milk only and 1 cup = 13.0 net carbs
Evaporated whole milk 2 tbsp = 3.2 net carbs
Whole Milk 1 cup = 11.4 net carbs
Skim Milk 1 cup = 11.9 net carbs
Half and Half 1 tbsp =0.5 net carbs
Heavy Whipping Cream 1 tbsp = 0 net carbs

BUTTER and MARGARINE
Unsalted butter = 0 net carbs
Butter = 0 net carbs
Margarine 1 tbsp = 1 net carb

SOUR CREAM
Regular 2 tbsp = 1.2 net carbs
Light 2 tbsp = 2.0 net carbs

Yogurts in any fruit flavor range from 11 - 58 net carbs per 8 oz. serving.
Until the yogurt makers come out with a low carb variety they're off the list.


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healthy and low carb nuts
Nuts are a great source of protein, fiber and good fats, so eat nuts in moderation as a healthy snack!

ALMONDS
Roasted (24) = 2.3 net carbs
Blue Diamond lime and Chili (28)= 2.0 net carbs
Blue Diamond Bold Habernero BBQ (28) = 2.0 net carbs
Almond Butter 2 tbsp = 5.6 net carbs
Slivered Blanched 2 tbsp = 1.7 net carbs

Brazil nuts (6) = 2.1 net carbs

CASHEWS
Butter 2 tbsp = 8.2 net carbs
Whole, Roasted 2 tbsp = 5.1 net Carbs

Chestnuts, Roasted (6) = 24.2 net carbs
Coconut dried, unsweetened 2 tbsp = 0.8 net carbs
Hazelnuts, Roasted 2 tbsp = 1.2 net carbs
Macadamia Nuts Roasted 2 tbsp = 0.9 net carbs
Nutella 2 tbsp = 21.0 net carbs
Peanuts Oil Roasted 2 tbsp = 1.8 net carbs
Peanut Butter 2 tbsp = 4.3 net carbs
Peanut Butter crunchy 2 tbsp = 5.0 net carbs

low carb nuts
Pecans
Pecans Roasted 2 tbsp = 0.6 net carbs

Pine Nuts 2 tbsp = 1.7 net carbs
Pistachios 2 tbsp = 3.1 net carbs
Sesame Seeds 2 tbsp = 2.1 net carbs
Walnuts Halved 2 tbsp = 0.9 net carbs


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good low carb fats and oils

Hass Avocados 1/2 = 1.7 net carbs
Florida Avocado 1/2 = 5.5 net carb

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Plan your Exercise Routine for the week and stick to it!
low carb fats and oils




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