Our sweet Doreen has been doing some research along for all us low carbers, and you might be amazed at the subject of hidden carbs! I am a retired executive chef and took all kinds of food science courses, but her information actually taught me some stuff I never knew anything about! Have a read- it's worth it. Here is Part I:
We all know to avoid sugars and starches, and any foods made with them, such as breads and pasta, candy, baked goodies, ice cream, chips, soda pop, etc. And we know to avoid the obvious natural foods which are sweet and/or starchy - fruit and juice, potatoes, corn, kidney beans, etc. But there are some less obvous sources of carbohydrates, both natural and processed.
Meats, Poultry, Fish & Seafood - most deli-style meats, meat loaves, ham, corned beef, bacon and sausages have sugar and/or starch filler added. Check the carb count on the label. Some are very low, 1 gram or less per serving, but some are much higher. Beware of the "lowFAT" and "ultra lean" processed meat, weiners, etc. They will definitely have starches added. Many canned fish products have sugar and/or starch added sauces. Also, some meats and seafood are high in carbs in their natural state!
- Kidney - per 4 oz cooked: 1.1
- Liver - per 4 oz cooked: beef - 8.9 gm; veal/calf - 3.1 gm; chicken - 1.0
- Seafood - 4 oz cooked: clams - 5.8; crabmeat (natural) - 0 to 1.0; crabmeat (imitation "surimi") - 12.0 to 15.0; lobster - 1.5; mussels - 8.4; oysters - 8.0; scallops - 2.5; shrimp - 1.0
- Eggs - one large chicken egg has 0.6 gm carbs. Cholesterol-reduced egg substitutes have 1.0 gm per 1/4 cup liquid.
Dairy Products - all dairy products contain some carbs.
Milk has 11.0 to 14.0 gm per 8 fl oz. (lower fat content = higher carbs). Cream also has carbs, again lower fat = higher carbs.
All types of cheese have some carbs, as well as cream cheese, sour cream and yogurt. Beware of the "light" and "ultra-low fat" types of dairy products; these definitely have starches used as fillers.
- Cream - per Tbsp (15 ml) : half & half 10% - 0.6gm; table 18% - 0.5 gm; heavy whipping 35% - 0.4 gm
- Non-dairy coffee whitener - per level tsp : regular - 1.0 gm; light - 2.0 gm
- Cheese - per 1 oz : cheddar, swiss, etc - 1.0 gm; process slices - 2.0 gm; "light" process slices - 3.0; grated parmesan, per Tbsp - 0.4 gm
- Cheese spread ("cheezwhiz") per Tbsp : regular - 1.0 gm; light - 1.5 gm
- Cream cheese - per Tbsp : regular - 0.6 gm; light - 1.0 gm; ultra-low fat 2.0
- Sour cream - per Tbsp : regular 14% - 0.6 gm; light 5% - 1.0 gm; ulta-low fat - 2.0 gm
- Cottage cheese - per 1/2 cup : 4% - 4.0; 2% - 5.0 gm; 1% - 6.0 gm; non-fat - 7.0 gm
- Ricotta - per 1/2 cup : regular - 3.8 gm; light - 6.0 gm
- Yogurt, plain - per 1/2 cup : 3.5% - 6.0 gm; 2% - 7.0 gm; fat-free - 8.0 gm
Part 2 to follow