Part 13 (1/2)

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.