Wow! That is such a fantastic title for this article. I’m glad you’re still with me…
I often have clients ask questions about “what is a protein?” or hearing that carbs are bad, not realizing the vast difference between the carbohydrates found in cookies versus the carbohydrates found in a tomato. This is a list of different types of foods, broken down into their MAIN category.
I say “main” category because inevitably I’ll get the question about beans and or cheese: “But Elizabeth, beans & cheese have protein in them, don’t they?” Yes, they do. Beans have protein in them, but they are an incomplete protein [more on that in another blog post]. And although cheese has protein in it, it really has more fat than protien, so I put cheese and nuts in the fats category.
And no. By all means, this is not a complete list. but it should get you there.
Proteins
- Boneless, Skinless Chicken Breast
- Tuna (water packed)
- Fish (salmon, seabass, halibut)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Venison
- Buffalo
- Ostrich
- Protein Powder
- Egg Whites or Whole Eggs
- Ribeye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
- Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
- Soy Burgers
- Low-fat cottage cheese
Slow Burning/Complex Carbs
Loosly translated, these are grains and vegetables that grow beneath the ground. Yes, there are exceptions. That’s why I said “Loosly”.
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal
- Rye Cereal
- Grape Nuts
- Brown Rice
- Farina (Cream of Wheat)
- Multigrain Hot Cereal
- Whole wheat or Spinach Pasta
- 100% Stoneground Whole Wheat Bread
Fibrous Carbs
Loosly translated, these are vegetables that grow above the ground. Yes, there are exceptions, like peas that don’t fall into this category. That’s why I said “Loosly”.
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
- Broccoli
- Asparagus
- String Beans
- Okra
- Spinach
- Bell Peppers
- Brussel Sprouts
- Cauliflower
- Cabbage
- Celery
- Cucumber
- Eggplant
- Green or Red Pepper
- Onions
- Pumpkin
- Garlic
- Tomatoes
- Zucchini
Fruit
Please don’t get all “avocados and tomatos are fruit too!” Yes, but they don’t generally raise your blood sugar.
- Apples
- Grapefruit
- Peaches
- Strawberries
- Blueberries
- Raspberries
- Lemons or Limes
Healthy Fats
- Natural Peanut Butter
- Olive Oil or Safflower Oil
- Nuts (peanuts, almonds)
- Flaxseed Oil
Beverages
- Crystal Light
- Green Tea
- Other Tea (without sugar)
- Coffee (without sugar)
Condiments
- Mayonnaise
- Reduced Sodium Soy Sauce
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Salsa
- Hot Peppers and Hot Sauce
- Chili powder
- Mrs. Dash
- Steak Sauce
- Sugar Free Maple Syrup
- Chili Paste
- Mustard
- Extracts (vanilla, almond, etc )
- Low Sodium beef or chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste)
- Stevia (natural sweetener)