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CARB COUNTER © 2017 Atkins Nutritionals, Inc atkins.com CARB COUNTER © 2017 Atkins Nutritionals, Inc. 111114 (1703) HOW TO USE THE ATKINS CARB COUNTER HE CARB COUNTER has one purpose only—to tell you the net carb count of as CARB COUNTER many foods as humanly possible. It is not a calorie counter, nor is it a comprehensive T encyclopedia of food counts. You won’t learn how much calcium a food has, 1 How to Use the 23 Fish & Shellfish how many grams of omega-6 fat, how much protein or how much vitamin C. All of that Atkins Carb Counter information is available elsewhere. What is not widely available—until now—is a way 25 Fruit of answering the all-important question, “How many net carbs does this portion of food 3 Atkins & Other that I’m about to eat contain?” Low-Carb Specialty Foods 28 Grains, Noodles & Pasta 6 Baking Ingredients 30 Legumes Knowing that number is going to make it possible for you to do Atkins the right way, the effective way, and the way that works for you, no matter what Atkins Diet plan 7 Beef, Lamb, Pork 31 Nuts & Seeds (Atkins 20 or Atkins 40) you’re on. & Other Meats 33 Oils, Fats, Vinegar & Salad Dressings What’s more, we based our net carb counts on realistic amounts of food—the amount 9 Beverages & of a food you’re actually likely to eat! Remember, manufacturers are famous for making Alcoholic Beverages 35 Poultry “serving sizes” ridiculously unrealistic in order to make their numbers look less bad. 12 Breads, Crackers, We’ve all seen examples of this: A single Tortillas & Wraps 36 Sauces & Marinades cookie you’d eat in two bites is labeled * Counting Carbs? “2 servings” with “1/2 cookie” constituting 14 Candy & Chewing Gum 39 Snacks Atkins Net Carb Count assists one “serving”; or a small 8 ounce bottle of 15 Cereals 41 Soups juice at the convenience store with a label you in tracking carbs that impact claiming it’s “2 servings”. 17 Condiments & Seasonings 43 Sweeteners, Spreads & Syrups blood sugar. Fiber and sugar 18 Dairy, Eggs & alcohols should be subtracted Our net carb counts are based on the real Dairy Substitutes 45 Vegetables from the total carbs since they portions of foods real people eat. If we’re talking about an Atkins Bar, for example, 49 Vegetarian Products minimally impact blood sugar. 21 Desserts we’ll give you the net carbs in an Atkins Bar—we don’t tell you that an Atkins bar is 52 Chain Restaurants TOTAL FIBER SUGAR CARBS ALCOHOLS “two servings” and then give you the net 19g - 6g - 9g = 4 carbs per “serving”. ATKINS CARB COUNTER | 1 That means you can depend on these net carb counts being reliable numbers that you can Net ATKINS & Amount Carbs use to calculate exactly how many carbs you’re consuming so that you can stay within the OTHER LOW-CARB parameters of the Atkins Diet. SPECIALTY FOODS Dark Chocolate Decadence 1 bar 3.0 Lemon 1 bar 3.0 But there’s one important thing to remember: We included a lot of foods in the Atkins Net Peanut Butter Fudge Crisp 1 bar 2.0 Amount Carbs Carb Counter that you probably will not be eating on the Atkins Diet, and probably Sweet & Salty Trail Mix 1 pack 4.0 shouldn’t be eating on any diet. We put them in so you could see the carb load of different Atkins Meal Bars Triple Chocolate 1 bar 4.0 common foods, so you could compare high net carb choices with lower carb choices, or, in Almond Coconut 1 bar 3.0 White Chocolate Macadamia 1 bar 4.0 some cases, so you could see just how high in sugar a given food really is. Blueberry Greek Yogurt 1 bar 3.0 Chocolate Chip Cookie Dough 1 bar 3.0 Atkins Harvest Trail Bars Remember: Every single food listed here is not right for every phase; and some Chocolate Chip Granola 1 bar 3.0 Blueberry Vanilla & Almond 1 bar 7.0 foods are not right for any phase! Choose wisely! Chocolate Peanut Butter 1 bar 3.0 Coconut Almond 1 bar 6.0 Chocolate Peanut Butter Pretzel 1 bar 3.0 Dark Chocolate Cherry & Nuts 1 bar 6.0 What to Avoid Cinnamon Bun 1 bar 3.0 Dark Chocolate Peanut Butter 1 bar 4.0 For example, manufactured trans fats, which are hydrogenated or partially hydrogenated oils, Cookies ‘n Crème 1 bar 4.0 Dark Chocolate Sea Salt Caramel 1 bar 4.0 have absolutely no place in a healthy diet. Even if you stay away from sugary treats, added Mocha Almond 1 bar 3.0 sugar (under numerous aliases) turns up in bread, sauces, marinades and salad dressings, to Peanut Butter Granola 1 bar 3.0 Atkins Ready-to-Drink Shakes name just a few products. Most of us get up to 40 times as much omega-6 fats as omega-3 Peanut Fudge Granola 1 bar 2.0 Café Caramel 1 shake 2.0 fats in our diet because the former are used in most processed foods. Ideally, the ratio should Raspberry Chia 1 bar 3.0 Cookies & Crème 1 shake 2.0 be 1 to 1. That’s why we recommend you not cook with certain oils or eat products that Strawberry Almond 1 bar 3.0 Dark Chocolate Royale 1 shake 2.0 contain them. Specifically, steer clear of soybean, regular safflower—the high-oleic type is French Vanilla 1 shake 1.0 fine—corn and peanut oil, as well as “vegetable” oil, which can contain any of the above. Atkins Snack Bars Milk Chocolate Delight 1 shake 2.0 Caramel Chocolate Mocha Latte 1 shake 3.0 In addition to relying on the Carb Counter, it’s a good idea to become a careful reader Peanut Nougat 1 bar 2.0 Strawberry 1 shake 1.0 of Nutritional Facts panels on processed foods, which allow you to calculate grams of Caramel Double Net Carbs. Be sure to also Chocolate Crunch 1 bar 3.0 Atkins Lift Protein Bars Caramel Chocolate Nut Roll 1 bar Chocolate Chip Cookie Dough 1 bar 5.0 scan the list of ingredients 3.0 Abbreviations and Symbols Cashew Trail Mix Bar 1 bar 6.0 Peanut Butter Chocolate Chip 1 bar 5.0 to make sure that hidden C........ cup lg ......large pkg ... package T........ tablespoon Chocolate Chip Crisp 1 bar 4.0 Salted Caramel Crunch 1 bar 4.0 sugars and other problematic dia .... diameter lb ......pound sl.......slice w/.... with Chocolate Hazelnut 1 bar 3.0 ingredients discussed above Classic Trail Mix 1 pack 4.0 Atkins Lift Protein Drinks ea .....each med .. medium sm..... small w/o ... without aren’t included. Coconut Almond Delight 1 bar 3.0 Berry 1 bottle 2.0 env ... envelope oz......ounce sq...... square "........inch Cranberry Almond 1 bar 2.0 Lemon 1 bottle 1.0 Dark Chocolate Almond Orange 1 bottle 1.0 t........ teaspoon ....... less than g .......gram pkt.... packet < Coconut Crunch 1 bar 3.0 2 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 3 ATKINS & OTHER LOW-CARB Net ATKINS & OTHER LOW-CARB Net SPECIALTY FOODS continued Amount Carbs SPECIALTY FOODS continued Amount Carbs Net Chile Con Carne 1 tray 7.0 Net Apple Cinnamon 1 pkt 3.0 Amount Carbs Crustless Chicken Pot Pie 1 tray 5.0 Amount Carbs Smaps Sweet Maple, dry 1/2 C 2.0 Atkins Endulge Treats Italian-Style Pasta Bake 1 tray 8.0 Brownie Mix, baked 1 ea 1.0 Kay’s Naturals Protein Caramel Nut Chew 1 bar 2.0 Mac & Cheese 1 tray 14.0 Chocolate Chip Cookie Apple Cinnamon, dry 1.2 oz 12.0 Chocolate Candies 1 pack 1.0 Meat Lasagna 1 tray 11.0 Mix, prepared 1 ea 7.0 LC Foods Cereal, Raspberry, dry 1/4 C 1.5 Chocolate Caramel Mousse 1 bar 2.0 Meatloaf w/ Portobello Peanut Butter Cookie Nutlettes, dry 1/2 C 4.0 Mushroom Gravy 1 tray 8.0 Mix, prepared 1 ea 5.0 Chocolate Coconut 1 bar 3.0 Nutritious Living Hi-Lo, Mexican-Style Chicken Bob’s Red Mill Low Carb Original, dry 1/2 C 7.0 Chocolate Covered Almonds 1 pack 2.0 and Vegetables 1 tray 7.0 Bread Mix, prepared 1 sl 5.0 Sensato High Fiber Chocolate Peanut Candies 1 pack 1.0 Orange Chicken 1 tray 7.0 CarLO CARBiano Low Carb Butter Pecan, prepared 1/2 C 1.0 Milk Chocolate Pepperoni Pizza 1 pizza 11.0 Caramel Squares 3 pieces 2.0 Ready to Heat Pizza Crust 1 ea 3.0 Nut & Flax Granola, Roasted Turkey with Garlic Cinnamon, dry 1/2 C 2.0 Nutty Fudge Brownie 1 bar 2.0 Dixie Diners’ Carb Counters Mashed Cauliflower 1 tray 6.0 Peanut Butter Cups 2 pieces 2.0 Angel Food Cake Mix, Sesame Chicken Stir-Fry 1 tray 10.0 prepared 5.2 oz 1.0 Prepared Meals Peanut Caramel Cluster 1 bar 3.0 Shrimp Scampi 1 tray 8.0 Dixie Diners’ Carb Counters Dixie Diners’ Carb Counters Pecan Caramel Clusters 1 pack 2.0 Swedish Meatballs 1 tray 9.0 Brownie Mix, prepared 2" sq 1.0 Meal in a Cup Three Meat Pizza 1 pizza 11.0 Instant Mashers, Chili 1 C 5.0 Atkins Breakfast Frozen Meals Chicken Parmesan 1 tray 17.0 Cheddar & Bacon, Mac & Cheese 1 C 3.0 Egg with Sausage prepared 1/2 C 5.0 and Cheese Burrito 1 burrito 11.0 Spaghetti 1 C 5.0 Other Low Carb Products Muffin Mix, Apple Teriyaki Noodles 1 C 7.0 Farmhouse-Style Cinnamon, prepared 1 ea 4.0 Sausage Scramble 1 bowl 5.0 Baking & Cooking Products Snackin’ Cake Mix, Bacon Scramble 1 bowl 5.0 Better Bowls Sugar Free Carrot, prepared 2.3" sq 2.0 Gelatin Mix, all flavors, Thick It Up Thickener 1 t 0.0 Atkins Entrée Frozen Meals prepared 1/2 C 2.0 LC Foods Low Carb Mixes Beef Fiesta Taco Bowl 1 tray 8.0 Pudding Mix, Chocolate, Beef Merlot 1 tray 7.0 Banana Bread, prepared 1 sl 1.0 prepared w/ whole milk 1/2 C 7.0 Beef Teriyaki Stir-Fry 1 tray 6.0 Frosting, Chocolate or Chicken & Broccoli Alfredo 1 tray 5.0 Pudding Mix, Vanilla, Vanilla, prepared 1 T 0.0 Chicken Margherita 1 tray 7.0 prepared w/ whole milk 1/2 C 6.0 Muffin Mix, prepared 1 ea 1.0 Chicken with Cheese Big Train Low Carb Breakfast Cereals and Bean Burrito 1 burrito 12.0 Breading & Batter Mix 1 T 1.0 Dixie Diners’ Carb Counters 4 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 5 Net Net BAKING Amount Carbs BEEF, LAMB, PORK Amount Carbs INGREDIENTS & OTHER MEATS Molasses 1 T 15.0 Lamb Net Net Chop, Loin or Rib 6 oz 0.0 Amount Carbs Nutmeg, ground 1 t 0.6 Amount Carbs Ground 6 oz 0.0 Oat Flour 1/4 C 12.1 Leg 6 oz 0.0 Almond Meal/Flour
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