Part 13 (2/2)

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

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