CARB COUNTER 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 Knowing that number is going to make it possible for you to do Atkins the right way, 6 Baking Ingredients 30 Legumes 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 Coconut Almond Delight 1 bar 3.0 Cranberry Almond 1 bar 2.0 But there’s one important thing to remember: We included a lot of foods in the Atkins Net Amount Carbs Dark Chocolate Almond Carb Counter that you probably will not be eating on the Atkins Diet, and probably Coconut Crunch 1 bar 3.0 Atkins Nutritionals Products shouldn’t be eating on any diet. We put them in so you could see the carb load of different Dark Chocolate Decadence 1 bar 3.0 common foods, so you could compare high net carb choices with lower carb choices, or, in Atkins Meal Bars Peanut Butter Fudge Crisp 1 bar 2.0 some cases, so you could see just how high in sugar a given food really is. Blueberry Greek Yogurt 1 bar 3.0 Sweet & Salty Trail Mix 1 pack 4.0 Chocolate Chip Cookie Dough 1 bar 3.0 Remember: Every single food listed here is not right for every phase; and some Triple Chocolate 1 bar 4.0 foods are not right for any phase! Choose wisely! Chocolate Chip Granola 1 bar 3.0 Chocolate Peanut Butter 1 bar 3.0 Atkins Harvest Trail Bars What to Avoid Chocolate Peanut Butter Pretzel 1 bar 3.0 Dark Chocolate Cherry & Nuts 1 bar 6.0 For example, manufactured trans fats, which are hydrogenated or partially hydrogenated oils, Cinnamon Bun 1 bar 3.0 Dark Chocolate Peanut Butter 1 bar 4.0 have absolutely no place in a healthy diet. Even if you stay away from sugary treats, added Cookies ‘n Crème 1 bar 4.0 sugar (under numerous aliases) turns up in bread, sauces, marinades and salad dressings, to Dark Chocolate Sea Salt Caramel 1 bar 4.0 Mudslide 1 bar 3.0 name just a few products. Most of us get up to 40 times as much omega-6 fats as omega-3 Vanilla Fruit & Nut 1 bar 7.0 fats in our diet because the former are used in most processed foods. Ideally, the ratio should Peanut Butter Granola 1 bar 3.0 Peanut Fudge Granola 1 bar 2.0 be 1 to 1. That’s why we recommend you not cook with certain oils or eat products that Atkins Ready-to-Drink Shakes contain them. Specifically, steer clear of soybean, regular safflower—the high-oleic type is Strawberry Almond 1 bar 3.0 Café Caramel 1 shake 2.0 fine—corn and peanut oil, as well as “vegetable” oil, which can contain any of the above. Cookies & Crème 1 shake 2.0 Atkins Snack Bars In addition to relying on the Carb Counter, it’s a good idea to become a careful reader Dark Chocolate Royale 1 shake 2.0 Caramel Chocolate of Nutritional Facts panels on processed foods, which allow you to calculate grams of French Vanilla 1 shake 1.0 Peanut Nougat 1 bar 2.0 Net Carbs. Be sure to also Milk Chocolate Delight 1 shake 2.0 Caramel Double scan the list of ingredients Abbreviations and Symbols Chocolate Crunch 1 bar 3.0 Mocha Latte 1 shake 3.0 to make sure that hidden C........ cup lg ......large pkg ... package T........ tablespoon Caramel Chocolate Nut Roll 1 bar 3.0 Strawberry 1 shake 1.0 sugars and other problematic Cashew Trail Mix Bar 1 bar 6.0 dia .... diameter lb ......pound sl.......slice w/.... with ingredients discussed above Chocolate Chip Crisp 1 bar 4.0 Atkins Day Break ea .....each med .. medium sm..... small w/o ... without aren’t included. Chocolate Hazelnut 1 bar 3.0 Ready-to-Drink Shakes env ... envelope oz......ounce sq...... square "........inch Chocolate Oatmeal Fiber 1 bar 7.0 Creamy Chocolate 1 shake 3.0 g .......gram pkt.... packet t........ teaspoon <....... less than Classic Trail Mix 1 pack 4.0 Strawberry Banana 1 shake 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 Beef Teriyaki Stir-Fry 1 tray 6.0 Net LC Foods Low Carb Mixes Amount Carbs Cheese Pizza 1 pizza 11.0 Amount Carbs Banana Bread, prepared 1 sl 1.0 Atkins Endulge Treats Chicken & Broccoli Alfredo 1 tray 5.0 Pudding Mix, Chocolate, Frosting, Chocolate or Vanilla, prepared 1 T 0.0 Caramel Nut Chew 1 bar 2.0 Chicken Margherita 1 tray 7.0 prepared w/ whole milk 1/2 C 7.0 Muffin Mix, prepared 1 ea 1.0 Chocolate Candies 1 pack 1.0 Chicken with Cheese Pudding Mix, Vanilla, and Bean Burrito 1 burrito 12.0 Breakfast Cereals Chocolate Caramel Mousse 1 bar 2.0 prepared w/ whole milk 1/2 C 6.0 Chile Con Carne 1 tray 4.0 Dixie Diners’ Carb Counters Chocolate Coconut 1 bar 3.0 Big Train Low Carb Crustless Chicken Pot Pie 1 tray 5.0 Apple Cinnamon 1 pkt 3.0 Chocolate Covered Almonds 1 pack 2.0 Breading & Batter Mix 1 T 1.0 Italian-Style Pasta Bake 1 tray 9.0 Smaps Sweet Maple, dry 1/2 C 2.0 Chocolate Peanut Candies 1 pack 1.0 Brownie Mix, baked 1 ea 1.0 Mac & Cheese 1 tray 14.0 Kay’s Naturals Protein Dark Chocolate Chocolate Chip Cookie Fudge Squares 3 pieces 2.0 Meat Lasagna 1 tray 11.0 Mix, prepared 1 ea 7.0 Apple Cinnamon, dry 1.2 oz 12.0 Dark Chocolate Meatloaf w/ Portobello Peanut Butter Cookie LC Foods Cereal, Raspberry, dry 1/4 C 1.5 Raspberry Squares 3 pieces 2.0 Mushroom Gravy 1 tray 7.0 Mix, prepared 1 ea 5.0 Nutlettes, dry 1/2 C 4.0 Milk Chocolate Mexican-Style Chicken Bob’s Red Mill Low Carb Nutritious Living Hi-Lo, and Vegetables 1 tray 7.0 Caramel Squares 3 pieces 2.0 Bread Mix, prepared 1 sl 5.0 Original, dry 1/2 C 7.0 Orange Chicken 1 tray 7.0 Nutty Fudge Brownie 1 bar 2.0 CarLO CARBiano Low Carb Sensato High Fiber Pepperoni Pizza 1 pizza 11.0 Peanut Butter Cups 2 pieces 2.0 Ready to Heat Pizza Crust 1 ea 3.0 Butter Pecan, prepared 1/2 C 1.0 Roasted Turkey with Garlic Peanut Caramel Cluster 1 bar 3.0 Dixie Diners’ Carb Counters Nut & Flax Granola, Mashed Cauliflower 1 tray 6.0 Cinnamon, dry 1/2 C 2.0 Pecan Caramel Clusters 1 pack 2.0 Angel Food Cake Mix, Sesame Chicken Stir-Fry 1 tray 7.0 prepared 5.2 oz 1.0 Shrimp Scampi 1 tray 9.0 Atkins Breakfast Frozen Meals Dixie Diners’ Carb Counters Prepared Meals Swedish Meatballs 1 tray 6.0 Egg with Sausage Brownie Mix, prepared 2" sq 1.0 Dixie Diners’ Carb Counters Three Meat Pizza 1 pizza 11.0 and Cheese Burrito 1 burrito 11.0 Instant Mashers, Meal in a Cup Vegetable Pizza 1 pizza 11.0 Farmhouse-Style Cheddar & Bacon, Chili 1 C 5.0 Sausage Scramble 1 bowl 5.0 prepared 1/2 C 5.0 Mac & Cheese 1 C 3.0 Steak Scramble 1 bowl 5.0 Other Low Carb Products Muffin Mix, Apple Spaghetti 1 C 5.0 Baking & Cooking Products Cinnamon, prepared 1 ea 4.0 Teriyaki Noodles 1 C 7.0 Atkins Entrée Frozen Meals Better Bowls Sugar Free Snackin’ Cake Mix, Beef Fiesta Taco Bowl 1 tray 7.0 Gelatin Mix, all flavors, Carrot, prepared 2.3" sq 2.0 Beef Merlot 1 tray 6.0 prepared 1/2 C 2.0 Thick It Up Thickener 1 t 0.0 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 1/2 C 6.0 Rice Flour, White 1/4 C 30.7 Beef Brisket 6 oz 0.0 Roast 6 oz 0.0 Arrowroot 1 T 6.8 Rice Flour, Brown 1/4 C 28.4 Corned Beef 6 oz