Master Shopping List (everything you'll ever need!) 08/01/2014

Master Shopping List (everything you'll ever need!)

One of the more common questions I'm asked is ... "Do you have a list of stuff I should buy?".

This is my stab at providing a list, but ... this is no easy task! There are so many thoughts and opinions on all of this, ranging from cost issues (that's WAY too expensive!), to location issues (I can't find that in my area!), to dietary issues (OMG! That's not gluten-free!!), to philosophical issues (How could you!? That's artificial!!). Within all of your varying opinions are my own opinions, backed by my own thoughts and experiences. I've been at this for over 4 years now and ... I've evolved! My thoughts and experiences are wildly different now than they were 4 years ago. I've learned loads in that time and my opinions have changed, but I also remember my mindset when I started. Some of the things I now avoid really helped to get me started!

In order to produce a clean "list", my plan is to create a solid list of products that I've either used, or believe to be quality products ... Each of you will disagree with some items on this list. I actually no longer work with some of the items on this list, but, again, I also know my mindset when I first started. So, I'm including many of the things I enjoyed in the beginning; things I've long since phased out.

The first part of the list will have two links, one from Amazon.com and the other from Netrition.com. They are "affiliate links". This means that if you purchase something after clicking on this list, I make a few pennies. Another question I'm often asked is how people can help support me. I guess I'd say ... click on these links and buy some stuff. I gotta eat, too! That said, I promise you that this list would look no different, even if I omitted the affiliate links.

I am also including links to these two sites because the prices for these items can vary, widely. Typically, I feel Netrition has better deals and I like their easy to understand shipping policy ($4.95 no matter what ... within the US). However, Amazon is highly trusted and can occasionally have better deals. Ultimately my point is, I'm trying to help you with a modicum of selection and bargain hunting, all in the same spot. If you like some of these ideas, feel free to continue bargain hunting elsewhere. These products can be purchased in several places, outside just these two. It's just that between these two, my own personal bases have always pretty much been covered!

My thoughts will be interspersed within the list. If you see an asterisk* next to the item, it means it's one that I use regularly ... today.

For those of you just wanting to skip to the good parts ... I've also created a consolidated print-friendly PDF that you can download and click on ... and/or print to put in the fridge, take to the store, etc.


Click, or right-click and select "Save as ..." to download.

Online Purchases (and maybe some specialty stores).

Low-Primal Powdery Stuff
 
* Coconut Flour Buy Now Buy Now
* Almond Meal/Flour (I prefer Honeyville) Buy Now Buy Now
* Hazelnut Meal/Flour Buy Now Buy Now
* Glucomannan Powder Buy Now Buy Now
* Arrowroot Starch/Flour Buy Now Buy Now
* Tapioca Flour Buy Now Buy Now
* Whey Proten Powder(Typically vanilla) Buy Now Buy Now
* Gelatin Powder(I prefer Great Lakes) Buy Now Buy Now
* Cocoa Powder(I prefer Healthworks) Buy Now Buy Now
* Ground Chia Seeds(I usually grind my own) Buy Now Buy Now
* Ground Flaxmeal(I usually grind my own) Buy Now Buy Now

Notes: These are all things I currently eat and use. They more or less form the backbone of anything that I use to bake and make sweets. Muffins, pancakes, breading, thickeners, etc. This is my concentrated list of goodness. "Low-Primal" suggests it's "Paleo Friendly", while also being fairly low on the glycemic index. The arrowroot and tapioca flours are both higher carb starches, but ... used in small amounts, they provide some wonderful texture to baked goods and various sauces.


Non-Low-Primal Powdery Stuff
 
Carbalose Buy Now Buy Now
Soy Flour Buy Now Buy Now
Oat Fiber (I prefer Honeyville) Buy Now Buy Now
Gluten Free Oat Flour Buy Now Buy Now
Resistant Starch Buy Now N/A
* Xanthan Gum Buy Now Buy Now
Guar Gum Buy Now Buy Now
WPI 5000 Buy Now N/A
WPI 8000 (I prefer LifeSource) Buy Now Buy Now
Vital Wheat Gluten Buy Now Buy Now
Lupin Flour Buy Now N/A
Peanut Flour Buy Now Buy Now

Notes: These are all things that I used pretty heavily in my early low-carbing days. They're largely grain or legume based flours or thickeners. I still own most of these, but I haven't used them in several years, at this point. However, I should point out that these are all WONDERFUL products. There are loads of recipes containing these ingredients. These are the kinds of ingredients you can buy to make a loaf of bread ... that actually looks like a loaf of bread, not a shady Paleo knockoff. These are all completely valid in their own right and well worth looking in to. Click the links to read more about them ... plus reviews. Also Google the ingredient names to find recipes. See if anything looks worth pursuing!


Baking Mixes/Prepared Powdery Stuff
 
LC Foods White Bread Flour Buy Now Buy Now
LC Foods Pizza Flour Buy Now Buy Now
LC Foods - Other Goodies Buy Now Buy Now
Carbquik Buy Now Buy Now
Bob's Red Mill Baking Mix Buy Now Buy Now
Bob's Red Mill Bread Mix Buy Now Buy Now
Dixie Diner Goodies Buy Now Buy Now
Big Train Goodies Buy Now Buy Now
Sugar-Free Jell-O Buy Now Buy Now
Sugar-Free Pudding Buy Now Buy Now

Notes: These are pre-made blends. They're great to have around and are fairly well engineered. I'm typically a pretty big fan of anything from LC Foods. The other stuff is very hit or miss, but they're all quite common and very popular. They're worth playing with, to be sure!

Also, there are the two Jell-O products. These are artificially flavored and sweetened. The pudding blends, in particular, also have starches in them to help them thicken. I LOVED these in my early days, but found the starch would slow me down. I eventually phased them out.

In general, I've personally moved on from the various mixes and just have the raw ingredients. If I want to make pancakes, I mix together 4 or 5 different ingredients, rather than reaching for a box of Carbquik. It takes longer, but it's far more flexible ... and ultimately a less expensive approach. If I wanted Jell-O or pudding, I'd also make them from scratch, using plain gelatin and/or eggs or other low-primal thickeners. Again, these are great products and PERFECT for someone starting out.


Low-Primal Sweeteners
 
* Swerve (This is my personal favorite) Buy Now Buy Now
* Erythritol (Great for homemade sweetener blends) Buy Now Buy Now
* Inulin (Great for homemade sweetener blends) Buy Now Buy Now
* Tagatose Buy Now Buy Now
* Yacon Syrup (For making brown sugar) N/A Buy Now
Lakanto Buy Now Buy Now
Zsweet Buy Now Buy Now
Xylitol Honey Buy Now Buy Now
XyloSweet Buy Now Buy Now
Stevia Products (I prefer Sweetleaf Brand) Buy Now Buy Now

Non-Low-Primal Sweeteners
 
* Liquid Sucralose Buy Now Buy Now
* Sugar-Free Syrup - Monin Brand Buy Now Buy Now
* Sugar-Free Syrup - Da Vinci Brand Buy Now Buy Now
* Sugar-Free Syrup - Torani Brand Buy Now Buy Now
* Vegetable Glycerine Buy Now Buy Now
Nectresse Buy Now Buy Now
Splenda Buy Now Buy Now
Poly D (Polydextrose: A fiber) Buy Now Buy Now

Note: I recently wrote a huge series on sugar and sugar alternatives. I don't need to go deeper into this, here. However, if you're interested in reading more about sweeteners, check out the "Sweet Spot" series of posts ...

(Sweet Spot 1: Sweeteners Overview | SS2: Sugar Alcohols | SS3: Natural Sweeteners | SS4: Artificial Sweeteners | SS5: Odds & Ends | SS6: Brand Name Reviews | SS7: Homemade Blend Recipes)


Fats/Oils
 
* Lard (I typically use bacon fat, though) N/A Buy Now
* Olive Oil (I prefer California Olive Ranch) Buy Now Buy Now
* Coconut Oil Buy Now Buy Now
* Butter N/A Buy Now
Red Palm Oil Buy Now Buy Now
Ghee Buy Now Buy Now

Notes: Fat is good. Fat is flavor! These are a wonderful selection of fats!

In all honesty, I use bacon fat for most all cooking ... even a lot of baking. I also use a lot of butter. I typically use olive oil for salads and salad dressings. Coconut oil gets used for stronger flavored dishes, like curries and other exotic and spicy things. I've never used Red Palm Oil, but it's known to be a good one (just be aware it's got some sustainability issues attached to it). Ghee is also a wonderful high-smoke point fat, but ... it's just so expensive to purchase, I never actually purchase it. If I needed some, I'd just make it from butter. (Ghee is little more than toasty flavored clarified butter) Finally, I'm not sure if this belongs here, but ... on a personal note, I'm a fan of fish oil and MCT oil (the latter of which finds its way into my coffee, most mornings!).


Condiments
 
* Reduced Sugar Ketchup Buy Now Buy Now
* Jam/Jellies - Nature's Hollow Brand Buy Now Buy Now
* Jam/Jellies - LC Foods Brand Buy Now Buy Now
* Jam/Jellies - Polaner Brand Buy Now Buy Now
* Maple Syrup - Nature's Hollow Brand Buy Now Buy Now
* Maple Syrup - Walden Farms Brand Buy Now Buy Now
* BBQ Sauce (I prefer Guy's) Buy Now Buy Now
* Tomato Sauce Buy Now Buy Now
* Gringo Salsa Buy Now Buy Now
* Almond Butter (No sugar added) Buy Now Buy Now
* Peanut Butter (No sugar added) Buy Now Buy Now
* Mustard N/A Buy Now
Frank's Hot Sauce Buy Now Buy Now
Coconut Aminos (Common replacement for soy sauce) Buy Now Buy Now

Notes: Condiments are great. They're quick and simple. Reach into the fridge, pull out some low-sugar ketchup and an accidently overcooked steak suddenly becomes delicious, again! I love to use these things in a pinch and use many of them ... frequently. Some of the time, I make my own, but when I'm feeling lazy, I like knowing I've got some pasta sauce floating around, or hot sauce, or ... maple syrup. Speaking of Maple Syrup, I'm not a big fan of the Walden Farms products. They're all zero carb, but they're little more than thickened flavored water. Most just taste like chemicals. However, their pancake syrup is pretty tasty. It's articially sweetened, so if this rubs you the wrong way ... opt for the xylitol sweetened syrup, instead!


Prepared Products
 
* ChocoPerfection Bars Buy Now Buy Now
* Quest Bars Buy Now Buy Now
* Ice Chips Buy Now Buy Now
Low-Carb Tortillas Buy Now Buy Now
Healthsmart ChocoRite Bars Buy Now Buy Now
Pita Breads Buy Now Buy Now

Notes: These are some of the breadier things. There are full blown loaves of bread and bagels and cookies and crackers on the market. Feel free to explore each of these products. For whatever reason, I never delved too deeply into them, usually making something if I really wanted it. However, I DID buy a lot of pitas and tortilla's, in my early days.

Today, I still enjoy chocolate bars, and tend to enjoy these as snacks. The same with the Quest bars (in my opinion, the best protein bars out there, in terms of impact on blood sugars). I also love Ice Chips ... they're tasty and they make my breath smell like wintertime, in the forest (but in a good way!).


Canned Stuff
 
* Coconut Milk Buy Now Buy Now
* Pumpkin Puree Buy Now Buy Now
* Black Soy Beans Buy Now Buy Now
* Zevia Soda Buy Now Buy Now

Notes: Stuff in cans. Good to have around. The black soy beans are actually super great. I probably go through a can every month, on average. I don't eat a lot of soy, or soy products, but ... these organic black soy beans are one I use for bulk in chili, soups or refried beans. They're SHOCKINGLY black bean like!

Zevia soda is ... naturally sweetened. I prefer it over most other diet sodas.


Other
 
* Cacao Nibs Buy Now Buy Now
* Shirataki Noodles Buy Now Buy Now
* Miracle Rice Buy Now Buy Now
* Chia Seeds Buy Now Buy Now
* Apple Cider Vinegar Buy Now Buy Now
* LorAnn Flavorings Buy Now Buy Now
* Almond Milk, unsweetened Buy Now Buy Now
Cacao Butter (I prefer Kakosi) Buy Now Buy Now
Chocolate Chips (I usually just cut up a chocolate bar) Buy Now Buy Now
Kelp Noodles Buy Now Buy Now

Notes: This is just a list of odds and ends. I use unsweetened almond milk almost daily. I LOVE the LorAnn flavorings. I add them to many things. For example ... if I wanted a strawberry muffin, I'll use a little strawberry flavoring, plus some actual strawberries. I get all the strawberry flavor, some real fresh fruit, but ... a drop in the fructose. YAY! I use them to stretch certain flavors.

I'm also a big chia seed nut. I make flour with the seeds and also a wide variety of puddings and porridges. One of my absolute favorite new ingredients!

The rest are noodles and rice replacements. I love the miracle rice, blended with cauli-rice. The Kelp and Shirataki noodles take some getting used to, though. I think they're WONDERFUL in Asian preparations with lots of ginger and spice, plus other contrasting colors and textures. A bowl of shirataki noodles with some alfredo sauce ... in my mind ... is just ... ick. However, stir-fried with some sesame oil, ginger, black pepper, coconut aminos, sesame seeds, cabbage, broccoli, beef and green onions. Bring it on!

Ok ... here's the option to download the print-friendly PDF again! (In case you missed it, earlier)


Click, or right-click and select "Save as ..." to download.

Grocery Store

That first section was all the stuff you'd likely buy online. Typically, in order to cut down on bills, I wait and do big orders, about once every 6 months. This tends to mean I go a month or two without "jelly", for example, but ... I'm fine with that and can usually supplement with something a little less quality from the grocery store, in a pinch.

Speaking of grocery stores ... it seemed reasonable to continue this list, in a fashion that organizes it all by carb count. Enjoy it!


Fruits, Vegetables & Legumes

Important Note: carb amounts based on 100 grams (roughly 4 oz.) of "average year-round" raw fruit or vegetable, except where otherwise noted. USDA-21 Database

Eat your vegetables! Vegetables have a lot of nutrients that aren't found in muscle meats. In order to get all necessary nutrients, just from meats, you'd have to eat a really wide variety of meats, including organ meats ... often raw and/or undercooked.

Eat your vegetables. They're delicious and they're good for you. One of the biggest myths of a low-carb diet is that you can't eat vegetables. That simply isn't true. Eat them. They're not only allowed ... they're encouraged!

Greens! If it's a leaf ... eat up! I personally believe that it's impossible to eat enough green leafy vegetables to really cause a problem. Salad greens are essentially a total free pass, and anything near the top of the following list can almost be eaten with reckless abandon. Technically, this isn't true, but a giant bowl of spinach tossed with a bit of oil, salt, pepper and a squirt of lemon is unlikely to ruin anyone's day.

Veggies on the super safe list ... (roughly 2 or less "net" carbs per 4 oz portion (100 grams to be exact))

  • Alfalfa Sprouts = 0
  • Broccoli Raab/Rapini = 0
  • Mushrooms = 1
  • Asparagus = 1.49
  • Radish = 1.72
  • Celery = 1.82
  • Greens/Lettuces
    • Endive = .19
    • Watercress = 1
    • Boston/Butter = 1.23
    • Romaine = 1.28
    • Mesclun/Mixed = 1.29
    • Spinach = 1.47
    • Iceberg = 1.99
    • Arugula = 2
    • Chard = 2
    • Collard = 2
    • Mache = 2
    • Mustard = 2

4 net carbs or less, per 4 oz portion (100 grams to be exact)

  • Avocado = 2.17
  • Zucchini / Summer Squash = 2.17
  • Eggplant = 2.37
  • Tomatoes = 2.74
  • Cauliflower = 2.86
  • Cucumber = 2.99
  • Peppers = 3.05
  • Cabbage = 3.29
  • Green Beans = 3.64
  • Jicama = 3.92
  • Broccoli = 3.95
  • Okra = 4
  • Tomatillos = 4

6 net carbs or less, per 4 oz portion (100 grams to be exact)

  • Fennel = 4.27
  • Blackberries = 4.86
  • Artichokes = 4.94
  • Turnips = 4.92
  • Brussels Sprouts = 5
  • Raspberries = 5.45
  • Strawberries = 5.6
  • Casaba Melon = 5.67
  • Rutabagas = 5.7
  • Celeriac/Celery Root = 5.77

8 net carbs or less, per 4 oz portion (100 grams to be exact)

  • Pumpkin = 6.03
  • Carrots = 6.25
  • Beets = 6.62
  • Spaghetti Squash = 6.93
  • Watermelon = 7.15
  • Cranberries = 7.27
  • Onions = 7.5
  • Papaya = 7.89
  • Cantaloupe = 7.99
  • Kale = 8

The "Naughty" List

  • Honeydew Melon = 8.28
  • Peaches = 9
  • Peas = 9
  • Oranges = 10
  • Plums = 10
  • Apple = 12
  • Blueberries = 12
  • Leeks = 12
  • Pears = 12
  • Pineapple = 12
  • Parsnips = 13
  • Cherries = 14
  • Beans, Fava (cooked) = 14
  • Potatoes, Red = 14
  • Beans, Kidney (cooked) = 16
  • Beans, Navy (cooked) = 16
  • Corn, Sweet Yellow = 16
  • Grapes = 16
  • Potatoes, Russet = 17
  • Sweet Potatoes = 17
  • Beans, Pinto (cooked) = 18
  • Bananas = 20
  • Beans, Garbanzo (cooked) = 20

Dairy

All dairy is acceptable (while often being very calorically dense), but the lower carb ingredients are at the top of the list. I'm going to stick with 4 oz. (by weight) portions, so that this list is consistent within itself. For visualization purposes ... 4 oz. of cream, is about a half a cup ... and is more accurately 100 grams and/or 100 milliliters.

  • Butter = 0
  • Brie = .42
  • Goats Cheese = 1
  • Cheddar Cheese = 1.23
  • American Cheese = 2
  • Mozzarella Cheese, Whole Milk, Low Moisture = 2
  • Blue Cheese = 2.22
  • Provolone Cheese = 2.35
  • Ricotta Cheese, full fat = 2.84
  • Heavy Cream = 2.94
  • Sour Cream, full fat = 3.48
  • Parmesan Cheese = 3.52
  • Cottage Cheese, full fat = 3.56
  • Cream Cheese, full fat = 3.88
  • Feta Cheese = 4
  • Half and Half = 4.13
  • Plain Yogurt, full fat = 4.49
  • Skim Milk = 4.87
  • Milk = 5.33
  • Swiss Cheese = 5.33

Dairy is one of those topics that is a bit tricky to present within a low-carb way of eating. Atkin's Induction has limits set on dairy. The logic, as I understand it, is to limit a combination of both calories and carbs.

The core issue with dairy is ... it's filled with calories and also goes down easily. It's very easy to get carried away with dairy and simply drink buckets of cream and inhale blocks of cheese.

With a low-carb lifestyle, you will be able to eat more calories than on the SAD (Standard American Diet) and lose or maintain a healthy weight. HOWEVER ... calories still count, especially as you near your goals. Additionally, dairy does contain carbs, mostly in the form of lactose (milk sugars). I should also point out that you should always purchase the "full fat" version of these products. Food is essentially made of fat, protein and carbohydrates. If you remove the fat ... you need to replace that fat with something. So, they add sugar to enhance the flavor and mouth feel lost, by the elimination of fat!

I don't want to govern people. I eat dairy when I want to and ... completely skip it at other times. I suggest eating dairy ... whenever you want and ... as much as you want, but ... not like it's going out of style. As you get closer to your goal, you may need to cut calories ... which may mean the elimination of some dairy. Don't worry about that, though. That's another list, for another day.

Personal Note: I personally use Almond Milk in place of regular milk. It has about .5 net carbs per 4 oz portion. That's roughly 10 times less carbs than standard milk.


Meats and Seafood

There's really no reason to have a list for this kind of thing. Most any and all muscle meats, in any amounts are fine and zero carb

  • Beef
  • Salmon
  • Chicken
  • Turkey
  • Trout
  • Pork
  • Duck
  • Etc.

However, be aware that eggs, some organ meats and some seafood have small amounts of carbohydrates. You can still eat substantial portions of these ingredients, but ... you will need to count those carbs towards your daily limit.

Some examples:

  • Eggs = About half a carb, each.
  • Shrimp = About 4 carbs per lb. (so about 1 carb per 4 large shrimp)
  • Oysters = About 2.5 carbs ... each!
  • Beef Liver = About 1 gram per oz (16 grams per lb.!)

Also, some other meaty things to watch out for ...

Bacon, ham, sausages, salami, deli meats, etc. You'll need to read the package for these products. Again, you may eat substantial portions of these items, but you'll need to shop around and find a product that suits your way of eating. This category of meat product often has sugars in their brines, marinades and cures, as well as carby and wonky fillers and preservatives in some of the sausages and highly processed lunch meats. Talk to your butcher.


Spices

Because spices are used in such small quantities (while also packing a punch!), rather than list them all at 4 oz, I'm going to list them at around 1 tsp.

  • Basil, fresh, chopped = .01
  • Chives, fresh = .0 1
  • Cilantro, fresh, chopped = .01
  • Oregano, fresh, chopped = .01
  • Green Onions = .04
  • Parsley = .04
  • Dill Weed, fresh = .05
  • Rosemary, fresh = .05
  • Sage, fresh = .1
  • Tarragon, fresh = .1
  • Thyme, fresh = .1
  • Sage, ground = .14
  • Parsley, dried = .15
  • Caraway Seed = .24
  • Fennel Seed = .24
  • Coriander Seed, ground = .26
  • Thyme, ground = .27
  • Basil, dried, ground = .28
  • Ginger, fresh = .32
  • Paprika = .38
  • Oregano, ground = .42
  • Curry Powder = .5
  • Vanilla Extract = .5
  • Cloves, ground = .54
  • Cinnamon, ground = .56
  • Nutmeg, ground = .56
  • Cayenne Pepper = .6
  • Mace, ground = .6
  • Cumin Seed = .66
  • Black Pepper = .76
  • Cardamom, ground = .8
  • Tarragon, ground = .86
  • White Pepper = .86
  • Garlic, fresh, chopped = .93 (about 1 carb per clove)
  • Allspice, ground = 1
  • Pumpkin Pie Spice = 1.08
  • Poultry Seasoning = 1.1
  • Ginger, ground = 1.16
  • Onion Powder = 1.5
  • Garlic Powder = 1.89

Note how quickly onion and garlic powders can add up.


Nuts and Seeds

Nuts are one of the ingredients that are generally discouraged during the early parts of a low-carb way of eating. Some are higher in carbs than others. However, the primary issue, as I understand it, is that nuts are difficult in terms of portion control. Most people, when they sit to eat a bowl of nuts ... they rarely stop at just a 1/4 of a cup. They'll just keep eating, while totally losing track of themselves! Nuts are also fairly calorie dense.

However! Nuts are also rich with amino acids, which are the building blocks of protein and the nutrients your body uses to build muscle. Nuts are also high in magnesium, while also being high in healthy fats.

Nuts can be a good thing, if used sparingly. I personally very rarely eat nuts, but LOVE to add them to salads for texture (instead of those filthy croutons!). In a pinch, I will also dig macadamias. I do really enjoy those! Also, I'll use ground flax or chia seeds as an ingredient in various pastries and breads.

For the following passage, I'm going to focus on a single ounce, rather than 4 oz. The idea being ... 1 oz. is a nice little snack, whereas 1/4 lb. is a lot of nuts. That'd be JUST NUTS! ;)

(To put things into perspective, 1 oz. is about 1/4 cup of whole almonds.)

  • Flax Seeds = .44
  • Pecans = 1.12
  • Brazil Nuts = 1.38
  • Macadamia Nuts = 1.4
  • Chia Seeds = 1.68
  • Coconut, raw meat = 1.68
  • Hazelnuts = 1.96
  • Walnuts = 1.96
  • Coconut, dried, unsweetened = 2.24
  • Peanuts = 2.24
  • Pine Nuts = 2.24
  • Poppy Seeds = 2.24
  • Pumpkin Seeds = 2.52
  • Almonds = 2.8
  • Sesame Seeds = 3.08
  • Sunflower Seeds = 3.08
  • Pistachios = 5.04
  • Cashews = 8.4
  • Chestnuts = 12.32

Fats and Oils

Fats and oils are all zero carb, but I want to take the opportunity to point out some fats which are better than others, and also suggest some that should be avoided, entirely.

Also, because my core training and information base is on cooking, it seems only natural to present the following fats and oils in terms of their smoke point. A "smoke point" is the temperature at which an oil burns and smokes (producing toxic fumes, nasty free radicals and icky bitter tastes!). Higher smoke points means the oils can be used for high heat cooking, such as frying. Lower smoke points means mellow cooking methods, or ... no heating at all (which means they can still be used for salad dressings, some sauces, etc.).

Good Fats:

  • Flaxseed Oil: 225 F (107 C)
  • Butter, whole: 250 to 300 F (121 to 149 C)
  • Sesame Oil, unrefined: 350 F (177 C)
  • Coconut Oil, unrefined: 352 F (177 C)
  • Lard: 370 F (188 C)
  • Tallow: 370 F (188 C)
  • Olive Oil, extra virgin: 375 F (191 C)
  • Olive Oil, virgin: 391 F (199 C)
  • Cocoa Butter: 400 F (204 C)
  • Almond Oil: 420 F (216 C)
  • Hazelnut Oil: 431 F (221 C)
  • Palm Oil: 455 F (235 C)
  • Coconut Oil, refined: 450 F (232 C)
  • Sesame Oil, semirefined: 450 F (232 C)
  • Olive Oil, extra light: 468 F (242 C)
  • Butter, clarified (ghee): 485 F (252 C)

Bad Fats:

Avoid these ....

  • Margarine
  • Shortening
  • Corn Oil
  • Soybean Oil
  • Cottonseed Oil
  • Vegetable Oil

Other stuff ...

Really, there's an infinite number of other things that people enjoy. Other things that I personally use a lot of are things like capers, artichoke hearts, pickles, olives, sun-dried tomatoes, mustard (of varying kinds), roasted peppers, dried peppers, chipotle peppers, a wide variety of sausages and various deli products, ranch dressing, different vinegars, coffee, mayo, bacon, blah blah blah. I know canned meats are quite popular, etc. I obviously can't list everything and should point out that this isn't an exhaustive list, but ... it's a serious stab and a solid start!

Ok, that's all she wrote! Ah ... here are some recipes!

Almond & Cashew Chicken


Spinach, Roasted Pepper and Parmesan Pudding


Ham & Cheddar Chicken


Cinnamon-Churritos


Ok ... last chance to download the shortened, tightened and consolodated print-friendly PDF again! (In case you missed it, earlier)


Click, or right-click and select "Save as ..." to download.

Until next time! Thanks, all!

DJ

Sure thing, Loralea! Regarding dairy ... I honestly don't really think we were designed for dairy after babyhood. I personally function better without it and lose more quickly. It contains growth hormones and casein, lactose, etc. Different people have different reactions to these things. I don't know what your reaction is. My suggestion would be ... try and eliminate all dairy for 30 days. If you feel better and/or lose weight ... then ... you know that dairy holds you back. However, if you notice no meaningful difference, then ... enjoy dairy! I personally KNOW that it holds me back, but ... I also know that it's delicious ... so I make some rationalizations and concessions and ... enjoy dairy ... . Someday, maybe I'll get rid of it, entirely ... but ... not yet. Cream and cheese is YUMMY! :D
by DJ on Aug 06, 2014, 02:37 PM EST
Thank you, DJ. I have been reading a lot of good information, you are the only one who has responded to my questions. I'm new, so this is going to be a trial and error month. I'm starting out 20/50 carbs per day and I will see how this will work. You mentioned that you cut the dairy out, does this mean my love for my cheese must go? I do 2oz a day on an average. Thank you for your help.
by Loralea on Aug 05, 2014, 08:14 PM EST
I hate to bundle this all up like this, but … thank you so much for all the kind words, Sharon, Maura, Jamie and Bonnie! This post took some work, but it appears that many many of you have found it to be useful … making ME feel like it was a great use of my time. Thank you so much for letting me know!



Karen, true! I agree … that stuff is no bueno!



Loralea … it really varies for different people. What works for me, may not work for you. You should read a bit and work to find your own personal sweet spot. For me, personally … about 30 to 35 net carbs per day, never more than about 10 net carbs per hour. I stick to largely whole foods, no grains, very few legumes and … while I try to limit my dairy … it rarely works. I do love it, so! I’m also a 40 year old male who exercises about 4 to 5 times a week. If you’re older or younger, this will impact you. If you’re more or less stressed … this will impact you. If you’re more or less sensitive to say … nightshades … you’ll need more or less. There are a wide number of factors at play … from energy to health, medical conditions, genetics, age, gender, etc. In any event, I hope something here helps. Please let me know if you have any further questions!
by DJ on Aug 05, 2014, 07:38 PM EST
How many carbs do you normally consume per day?
by Loralea on Aug 04, 2014, 10:47 PM EST
Great list. Thanks for the time and effort!

One oil missed on your "avoid" list is canola oil. I'm definitely not being critical...I would have missed numerous items! Thanks again.
by Karen on Aug 04, 2014, 09:48 PM EST
You know you make me fall more and more in <3 with you with every blog and recipe post!!! Sorry not trying to be a stalker but I am sure you know I am :D Thanks so much for your insight, humor and recipes, really I wouldn't be sitting at my goal weight after 4 months of finding you if I didn't...well....find you!!! Hope you don't mind that I share this list with strangers, internet friends, the mailman, anyone who will listen!!!
by Bonnie P on Aug 03, 2014, 05:01 PM EST
Thank You for taking the time to make these list and sharing them ..these have made things a lot clearer and easy to understand..Jamie
by Jamie on Aug 03, 2014, 12:50 PM EST
Thanks DJ, this list is great..2 weeks ago I was dx with t2 Diabetes..I immediately gave up soda and put myself on LC plan..I have been loving your recipes..This list will save me hrs when I go shopping and not having to google all the ingredients I use..Thanks for your time in doing this list much appreciated..will keep coming back for recipes
by Maura on Aug 03, 2014, 02:37 AM EST
Without getting all gushy and overly cheesy, this is the best list EVER!! You list has earned a permanent spot on my desktop and I thank you for all the time and effort you put into your blog and your recipes.
by Sharon on Aug 02, 2014, 05:45 PM EST
Fantastic, Barbara! Thank you for the kind words AND for your enthusiasm! If there’s ever more information you seek … I’m always on the hunt for good content ideas. As you can see, I work to throw some meat into them. So, please let me know if there are any other topics you’d like to know more about. Thanks!
by DJ on Aug 02, 2014, 02:46 PM EST
Thanks, Mellissa, yep! It took quite a while! Several weeks or more … just adding to the list, here and there … slowly building it up. As you’ve noted, it’s also incomplete! I have no beef against peanut oil. In fact, I’ve used it pretty heavily, but only in restaurants, in deep fat fryers. I think that in my mind, it’s something that belongs in a deep fat fryer, so I’ve just somehow always avoided it, out of habit. It’s actually a great oil. It’s simply an oversight on my part. I actually just had someone email me about hemp seeds and hemp flour. This is another one that I know fits into this landscape and is an oversight, but … in this case … it’s not one I’ve ever used and don’t know enough about to make suggestions. I’ve heard good things, but … simply haven’t gotten that far. I’m sure there are others. Hopefully people read a bit further and consider adding the peanut oil and hemp seed products to their repertoire. Thanks for the kind words … and nice to hear from you! :)
by DJ on Aug 02, 2014, 02:44 PM EST
WOW! This is amazing! I think you read my mind. I was wanting to 'organize' how to get my LC items AND wanting to be able to get support you. Your technique of sharing the nutrition in a recipe is the BEST of ANY! It is much appreciated. NOW I know exactly how to best use these two sites (my favorites, too). Also, your articles and information is so good -- such as the multi-part post on sweetners -- exactly the type of info I want. And all this is not to mention your GREAT recipes. Thanks so much!
by Barbara on Aug 02, 2014, 12:08 PM EST
Wow, great list DJ! I can't imagine the amount of time that must have gone into this! I'm curious as to why you don't list peanut oil among the fats though? I don't use it often, just wondering if it was an oversight or if you know some reason why we shouldn't be using it?
by Mellissa @ ibreatheimhungry on Aug 02, 2014, 08:13 AM EST