Carb value of veggies
 

I posted this on the daily chat, but thought it might be helpful to repost it in its own thread so it could be easily found to help some of the newbies (like myself!). Since I want to try to stay on the lower end of the carb-intake scale (25 - 40 gm/day) I wanted a reference to go by when selecting my veggies. Remember that the total daily allowance INCLUDES carbs you get from your IP products.

Another helpful link from the idealcoachingtv site is http://nutritiondata.self.com/ Click on "Foods by Nutrient" then there are several ways you can search. I came up with the following reference for myself (most are 'raw' measurements). Having a digital food scale to weigh by grams would be very helpful for things not easily measured in a "cup":

Asparagus (1c, 134g) 5 carb - 3 fiber = 2 net carbs (3g sugars)
Broccoli (1c, 91g) 6 carb - 2 fiber = 4 net carbs (2g sugars)
Brussel Sprouts (1c, 88g) 8 carb - 3 fiber = 5 net carbs (2g sugars)
Cauliflower (1c, 130g) 6 carb - 2 fiber = 4 net carbs (2g sugars)
Cabbage, green (1c, 89g) 5 carb - 2 fiber = 3 net carbs (3g sugars)
Celery (1c, 100g) 3 carb - 2 fiber = 1 net carb (2g sugars)
Cucumber w/peel (1c, 133g) 3 carb - 1 fiber = 2 net carbs (1g sugars)
Green beans, cooked (1c, 125g) 10 carb - 4 fiber = 6 net carbs (2g sugars)
Kale, fresh (100g) 10 carb - 2 fiber = 8 net carbs (0 sugars)
Mushroom, portabella (100 g) 5 carb - 2 fiber = 3 net carbs (2g sugars)
Mushroom, white (1c, 70g) 2 carb - 1 fiber = 1 net carb (1g sugars)
Onion, raw (1c, 160g) 15 carb - 3 fiber = 12 net carbs (7g sugars)
Red bell pepper (1c, 149g) 9 carb - 3 fiber = 6 net carbs (6g sugars)
Rhubarb (1c, 122g) 6 carb - 2 fiber = 4 net carbs (1g sugars)
Rutabagas (1c, 140g) 11 carb - 4 fiber = 7 net carbs (8g sugars)
Sauerkraut (1c, 142g) 7 carb - 4 fiber = 3 net carbs (3g sugars)
Snowpeas (1c chopped, 100g) 7 carb - 3 fiber = 4 net carbs (4g sugars)
Summer Squash (yellow/zucchini) (1c, 110g) 4 carb - 1 fiber = 3 net carbs (2g sugars)
Turnips (1c, 140g) 8 carb - 2 fiber = 6 net carbs (5g sugars)
V8 juice (note 1/2c, 120g) 5 carb - 1 fiber = 4 net carbs (4g sugars)

Just curious, so are you writing down the quantities of each vegee and tracking the carbs in your log? The only thing I tracked during Phase 1 were the things like tomatoes that could only be 2/wk, otherwise, I just kept cutting the allowed vegees and filling my 2 cup measuring cup until I had enough, not really paying attention to how much of each. Whatever I had on hand or needed to be used up.

Also, the limits on carbs - is that an IP thing or a limit you've set for yourself, and if so, how did you come to that number?

It's interesting that turnips and rutabagas are up there with onions on the sugars, but they were not restricted.

That nutritiondata site is great - now that I'm on Phase 4, I've printed out lots of those charts, including the legumes, grains, etc.

No, I haven't, but I'm thinking I will start to track them a little closer since my weight loss has been a little slow even though I've been 100%OP. Like those videos said, I think I was cumutively taking in too many carbs - beyond the 40 allowed - without realizing it and probably am the type that needs to be on the lower end. At least that is my theory! :) The week before I did not allow myself any of the restricted items and I lost 3lbs vs 1 lb this last week - and the only difference was I had 1 restricted per day.

I realized that if I had a bar for breakfast (15 carbs - or a cookie is 23 carbs!), a shake for lunch (6 carbs), a shake for snack (6 carbs) - that's already 27 carbs (at least) and hadn't even had veggies yet. Then if I had my go-to veggies of 2 cups of red pepper strips (12 carbs) and 2 cups of rutabaga fries (14 carbs), that's a whopping 53 carbs for the day!! No wonder I slowed down! Since red peppers and rutabagas aren't a limited veggie I thought I was free and clear - not so!

Sorry, missed this part. I had no idea of the carb limit until I watched the video yesterday on the idealproteintv site. That's where I learned of the 25-40 limit and also how even "allowed" selections can push you past that if you aren't aware of the carb values you are eating.

So for everyone wondering why their losses were unexpectedly low - I realize there are still typical fluctuations you can expect, or TOM, etc, but if it's not making sense - just check to see if you are maybe taking in too many carbs and inadvertently throwing yourself out of ketosis.

ah...I couldn't get those videos to load with my crappy internet connection, but next weekend I'll be house sitting and they have a better hookup, so I'll watch them.

fyi, red and yellow peppers are restricted to 2/wk like the tomatoes. it is the green peppers that are not restricted. Sometimes the IP lists just don't make sense to me because the rutabaga and turnip were not restricted. Maybe it has something to do with the length of the sugar chain in them vs. the red peppers. I didn't check the glycemic index, but that would be a measure of that.

You might not even be out of ketosis, but if the carbs are higher consistently, the body uses them for energy instead of the stored fat. At least that's what I understand so far...

I was just thinking...I don't remember that total carb count being in my Phase 1 info, it was just a matter of 2 cups of whatever allowed vegees you wanted, twice a day. If the total carbs count was so important, why didn't IP tell us? Why are they telling the coaches this great info but not the clients? Maybe I'm forgetting it all...it's been so long since I started... ;)

Perhaps they are trying to keep us from not obsessing too much or to keep it simple? I don't know, but I think that more info, clear, accurate, data-based info, is always valuable. That's what I liked about IP in the first place - that it was science-based. With the wide range of support that people get or don't get from their coaches, we, the clients, need consistent guidelines.

okay, i'll get off my soapbox now... ;)

I think IP wanted to keep the diet protocol simple and just have the coaches do their job of looking things over carefully and tweaking it per client as needed. For those of us w/o coaches, this is really valuable info to have on this website.

Sewmam. Interesting about the peppers because all of them were not restricted on as per my IP clinic. I rarely ate them anyway but they were all acceptable all the time!

Nice list about the carbs... :)

I didn't know this! I regularly eat red/orange peppers, can't digest raw green peppers, my coach has never said a word! On my Phase 1 sheet bell peppers is listed as an acceptable vegetable, no color distinctions noted. :?:

Thanks Sewmam! This was my first successful quote post! hehe

On my Phase 1 sheet, if you look at the "select" vegees, it shows green bell peppers. If you look at the "occasional" list, it just says 'peppers' so I asked what that meant, and my coach said 'red/yellow/orange.' It would have been more clear if they just said that instead of making us guess...

There's no date on the Phase 1 sheet so I don't know if it has been updated since I started a year ago.

My sheet has a date of 02/07/11 and only has bell peppers listed under select. I'm going to ask my coach when I weigh in tomorrow. I am also going to go back and see in my journal ( I keep detailed entries in MFP) if the weeks I had lower losses if many of my veggies that week were colored peppers. Thanks for your help!

I have be never worried about veggie carbs. I mainly et broccoli cauliflower asparagus and cucumber, but will have others depending. I really don't think it matters

The Dr on the videos at www.idealcoaching.tv mentions several times that our daily carbs coming through our intake of unrestricted (and as allowed the restricted) veggies will be about 15 carbs. And that we should be aiming for a total of between 25 - 40 net carbs/day. He talks about fibre, how it isn't digested by the body, and actually lowers the impact of sugars and starches on blood glucose, therefor can be subtracted to give the 'net carb' value. Given the 15 carbs coming from veggies, that leaves between 10 - 25 additional daily carbs to play with. The only way for each of us to know individually whether we lose weight ok at the higher end of that range is to monitor our progress and adjust daily carb intake accordingly. I find it very useful having this information. It makes me feel like I have a frame of reference for keeping my daily carb intake within the desirable zone. I've gotten into the habit of each morning immediately after breakfast, logging my breakfast info into my 'Diet Calender' section at www.fatsecret.com. Then I plan out what I'm going to eat for lunch, dinner, and snacks and see what my daily nutritional totals, including carbs, will be. I sometimes 'twig' occasionally to lower the carbs. I print the day's menu out then and use it as my guide for the day. I find doing that helps a lot and keeps me honest.

Great idea, I started keeping track today - if choosing pudiing (butterscotch 2g) instead of crispy cereal (7g) and shed my weight faster I am all for it. We are not all the same so it makes sense that some of us would require less carbs.

Agreed. And for me, it helps to have this information. I know it's an extra 'thing' to do, but it helps me. If others don't want the hassle of it then that's fine too. We're all individuals. Whatever works best for each of us within the scope of the overall protocol of the program. And since I'm using alternative products, I somehow find it reassuring to see my daily nutritional totals and be able to go back and compare them.

I think the trick is to make the tracking as easy as possible. Though I measured my 2 cups religiously and wrote down what vegees I had, I didn't pay attention to individual vegee quantities. They were probably the same ones over and over, so it might have been easy to estimate and enter the values on a spreadsheet. We are all so dedicated to doing the right thing by our bodies and our health. It is a fair point that we can become a bit too obsessed with this level of detail, but also I think it is admirable to be exploring and learning about these things, and look forward to seeing how your experiments work. After awhile, you'll know what your triggers are and you won't have to be so detailed oriented.

My phase 1 sheet doesn't show that but I just checked the phase 2 sheet Wuv posted and that's what it says on it.

Didn't mean to stir up any hornet's nest by posting carb values, for goodness sake! I always appreciate all the knowledge others share on this site and soak up that information like a sponge. So, I figured posting the different carb values of the veggies would, if nothing else, just be interesting to see. Knowledge is power after all! Do with it what you may! :)

Though I might agree I have a somewhat obsessive personality :), I feel neither stressed nor obsessed - I just feel......curious! All I know is, I got fat, and I want to do whatever I can to not BE fat or GET fat again! It would be completely typical of my old eating patterns to gravitate toward high carb foods. The fact that even on IP I chose to have rutabaga and red pepper nearly every day as my veggies, along with a sweet restricted item, kind of shows I am subconsciously continuing that pattern. Since I didn't know the carb content of those veggies before - my selections would not have been intentional - it is just the types of foods I am drawn to, and something I feel I need to watch because I know my triggers and see it as a continuation of the same pattern.

Also intentionally or not, it's just a fact that those who stick to eating mostly lower carb veggies - broccoli, cauliflower, etc, are getting fewer carbs than what I have been taking in. And from what I can see of those who have said this is what they mostly stick to, they seem to be losing at a faster rate and have been more successful with the weight loss. So isn't it POSSIBLE that there is a connection here?

For me, I just thought it would be interesting to explore this theory. It's only for myself and I'm not suggesting it for anyone else. I think we all just want to do the best we can, in the way that works best for us.

PS - and remember that this information about carb limits and possible reasons for slower losses first came to me from the physician in the videos. So actually, that IS coming from the IP Program, yet it's not something I heard in orientation.

LOL - I'm with ya 3sisters. :hug:

PS - and remember that this information about carb limits and possible reasons for slower losses first came to me from the physician in the videos. So actually, that IS coming from the IP Program, yet it's not something I heard in orientation.[/QUOTE]

I am with you, my thoughts exactly.....well said.

Thanks for the info! I try to generally steer toward the lower carb choices and this is nice to have on hand!

This information is helpful and could clearly make a huge difference for those who are super carb sensitive, whether it be a veggie carb, or carby carb... right??? LOL!!! Power is knowledge and I myself am always intellectually curious so the more information I read about the more questions I have! TY!!! :) :carrot:

red peppers
 

I too have been eating red peppers every day but I probably eat 1/2 as I put a fourth of a pepper cut up in my salad. I remember saying to my coach how excited I was to be able to keep them in my diet as I figured they would be too much like fruit they're so sweet! I seem to be dropping so guess I won't worry about it until the weight loss stalls.

We can all retreat to our corners and we'll all take up such little space in our corners 'cause we all losing so MUCH WEIGHT!!! WOO HOO!!! :) :carrot::D:carrot:

It's just all been such a struggle for so long, ya know? I know you all do. Wuv, please keep your advice and opinions coming - they are and always will be welcome! The information I've gotten, from all points of view, continues to be invaluable and can only help me in my journey. I so respect you and all of you 'seniors' who have done such an awesome job - you've all been an incredible source of continued motivation and knowledge. This forum is really terrific and I thank my lucky stars I have found this 3fc family! :hug:

LizRR, we started at almost exactly the same weight and only 2 wks apart and I am in awe of your success! Might I even say jealous?? :) I want to be YOU! LOL! I'm going back to your post and studying your typical daily meals and take some tips!

Thanks for clearing that up. Im keeping it simple as I was instructed. Not doing any counting, if I wanted to count I would of stayed with WW. Im not even going to look at the video. Im new on this program and to keep myself mentally ready I will follow my coach. I just dont have time to stress or worry. Thanks for all the information.

Anyone else use zucchini a lot? My staples are zucchini, broccoli, rhubarb and cauliflower. I didn't see it on your list though.

I am an engineer. I have spreadsheets to record everything... Bit with ip I just eventually accepted the protocol!

It's on there under "Summer Squash" which is how they had it listed - which is either the zucchini or the yellow squash.

Wonderful, thank you!

Yes and zucchini season is coming up! There will be a seemingly endless supply in the garden, from neighbors, co-workers.... looking forward to that!

Hi Cassie,
I eat a lot of zucchini - every day have 1 steamed and added to my soup. It adds filler and I need to have filling foods. Despite drinking 120 oz water/day, I still need to make sure I feel full to be satisfied, hence the celery and cucumbers daily as well. However zucchini has more carbs than celery, cucumbers, white mushrooms and asparagus. Asparagus is another staple, especially this time of year. I was eating a lot of broccoli but cycled off that for now.

I spent so much time in the beginning calculating carbs, salt, protein fiber...you name it (In my case, I was obsessing...and sometimes still do). After a while, I realized, IP had done all the stuff for me and I really didn't need to count anything...all I was doing was increasing my cortisol which really does add weight. But I think there are valid points everywhere in this thread. Yes, some are more sensitive to carbs than others. Yes, some need to calculate to "know" they are doing the right thing. But the most important thing is that we are following the protocol 100%. If you like the lower carb veggies, it only makes sense to stay with those first. If you find you need to tweek it within the protocol, great. There will be weeks, often weeks 5-6 or 7-8, where there is little or no loss...even if you are 100%. Age, health concerns, medications, activity, genetics all play a role...and that part, we can't control. We can control stress, to some degree, and we can control what we eat. I think it is really important to also watch the "free" things since nothing but water is really "free". Since anything containing .999 carb can be labeled as 0 carb, those "hidden" carbs can add up fast and do damage. WF products, gum, Mio, splenda, stevia, truvia...all have hidden carbs. These products are vital to the success of some folks and others can "take 'em or leave 'em". It is what works for you. I think, if you feel you can, you set yourself up for greater success by using the fewest number of chemicals you can. Just my 2 cents worth.

I'm wondering about the videos and how old they are. I noticed there was advice on them about about limiting the carbs. It seems to me if one followed that advice exactly you would be below recommended amounts on the protocol sheets.
I saw another video that a coach posted somewhere. I can't for the life of me remember where. But it was one of the IP advisors and he said their latest research was showing that people who had a restricted everyday and made sure they got all the veggies in had the best losses in the long run.
So personally I would be careful of cutting back on the amounts on the protocol sheets.

I am taking it day by day! Staying OP, and its become so enjoyable and enlightening as far as figuring out my "triggers" and learning new foods! I am expecting ups and downs, but seeing everyones success just helps the willpower and wait for the 'whoosh'. There have been several times where I felt blah & bloated, but I know I am OP and its working!

Just remember we all lose at different times, I was taking a hardcore weightlifting class and think I built up some 'reserve muscle' that helped (I've lost some muscle mass, but lost more fat!). I changed my siggy to show the different stats since I've seen patterns arising in others history and want to track mine!

I eat on average about 50g of carbs (gross, not net) a day. My coach said that as long as I'm in ketosis, it was fine and not to worry about sticking to a certain amount. Since, I'm still losing, I figure I shouldn't worry about it.

That being said, I do still stick to the lower end of the carb choices if I can and diligently pee on my little stick to make sure I don't fall out of ketosis. :)

I think the original intention of my post has been lost. I agree one of the beautiful things about the IP program is not having to obsess over counting every calorie, carb and fat that goes into your mouth. You stick with the 3 IP packets a day, the 4 cups of veggies, and the water. Great! Let me clarify - I DON'T PLAN ON COUNTING MY CARBS OR STRAYING FROM ANYTHING OUTLINED IN THE IP PROGRAM. The ONLY thing I am going to TRY, armed with the information I have, is to choose veggies on the lower spectrum of the carb scale. This came naturally for many of you and it seemed to have worked well for you. It did not come naturally for me, and I've not been doing quite as well as I'd like. Unknowingly I gravitated to the high carb veggies. Just about everything I ate was on the high end of the carb scale, including the IP products, so it made sense (to me) to assume this MIGHT be something I could look at to try to maximize my results within the rules of the program. So, I'm going to make the effort to choose different veggies to make up my 4 cups than I had been choosing before to see if that makes a difference for ME. That's really not so bad, is it? The End! :)