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Wednesday, March 20, 2013

Protein counts, low carb focus


As I am trying to drastically reduce the amount of carbohydrates in my diet (less than 70-grams a day is the goal), due to the diabetes, I am finding that I am taking in a LOT of fat in place of the carbs, which is not such a good thing.  Not only does fat have more than twice as many calories gram for gram, but too much fat in a diet is not good either.  So, I know increasing protein would be the best way to go, and I have found that I am not that savvy on lower fat, higher protein choices.  So, I have been looking in a variety of places, such as about.com's low carb dietshealthaliciousness,  and an eHow article on vegetarian protien, and have made the following spreadsheet to help me plan my menus, which may help others who are looking for high protein  low carb eating plans.

So, here are some basics:
  • In general, 1 oz meat or fish is approximately 7 grams of Protein, so one serving of 3-4 oz (the size of an average person's palm approximately) would have around 20-30 grams of protein.
  • Obviously, leaner meats have high protein per ounce, fatty meats have lower
  • Most Plant based protein sources also contain carbohydrates in fairly high amounts, though good for you in many ways, if you are watching carbs, be aware of carbhydrate amounts aside plant proteins


Grams of:
Grams of:
Grams of:

Beef

Protein
Carbohydrates
Fat
Calories
Ground Beef, 93% lean
 4 oz
24.0
0.0
8.0
170.0
Ground Beef, regular
4 oz
18.8
0.0
30.1
351.5
Steak, Porterhouse
 6 oz
36.2
0.0
12.2
265.4
Steak, T-bone
6 oz
40.9
0.0
29.4
438.8
Steak, round cut
6 oz
38.8
0.0
6.6
224.5
Steak, flank
per ounce
5.8
0.0
2.1
43.7






Chicken





Chicken breast, with skin
3.5 oz
30.0
0.0
13.4
249.4
Chicken breast, without skin
3.5 oz
26.8
0.0
3.2
142.9
Chicken thigh
3.5 oz
13.9
0.0
3.9
119.0
Drumstick
average size
12.8
0.0
2.1
73.8
Wing
average size
7.2
0.0
1.2
50.2
Chicken meat, cooked
3.5 oz
27.1
0.0
4.1
153.0






Fish





Most fish fillets or steaks
4 oz
30.7
0.0
1.9
148.6
Most fish, cooked
3 oz
22.0
0.0
3.8
126.7
Tuna, can in water
 5 oz
36.2
0.0
1.2
164.4






Pork





Pork chop
3 oz 
23.4
0.0
7.7
169.2
Pork loin or tenderloin
3 oz
25.0
0.0
7.0
171.0
Ham, Lean (5%)
3.5 oz
19.4
0.0
5.0
131.0
Ham, regular (11%)
3.5 oz
17.6
0.0
10.6
182.0
Ground pork
 1 oz raw
4.8
0.0
6.0
74.6
Ground pork
3 oz cooked
21.8
0.0
17.7
252.5
Bacon
 1 slice
3.6
0.0
3.1
43.3
Canadian style bacon (back bacon)
 1 slice
5.6
0.3
2.0
43.0






Eggs and Dairy





Egg
1 large
6.3
0.4
4.8
72.0
Milk, whole
 1 cup
7.9
11.0
7.9
146.4
Milk, 2%
 1 cup
9.7
13.4
4.6
137.0
Milk, 1%
 1 cup
8.2
12.2
2.4
102.0
Milk, Skim
 1 cup
8.3
12.2
0.2
83.0
Cottage cheese, 2%
 ½ cup
13.4
4.1
2.8
97.0
Yogurt, plain, lowfat
 1 cup
12.9
17.2
3.8
154.4
Greek Yogurt, plain, lowfat
1 cup
22.0
11.0
5.0
150.0
Soft cheeses (Mozzarella, Brie,Camembert)
per ounce
6.0
0.1
7.8
94.7
Medium cheeses (Cheddar, Swiss)
per ounce
7.2
0.4
9.4
114.0
Hard cheeses (Parmesan)
per ounce
10.0
0.9
7.3
111.1






Beans (including soy)





Tofu, soft 1/2" cubes
1 cup
16.2
4.5
9.2
151.3
Tofu, firm
 1 oz
2.7
0.6
1.4
23.3
Soy milk
 1 cup
6.0
8.0
3.5
90.0
Most beans (black, pinto, lentils, etc…)
1/2 cup
7.0
21.9
0.4
117.1
Soy beans
 ½ cup cooked
13.3
13.3
4.0
153.3
Split peas
 ½ cup cooked
8.2
8.1
0.4
115.6
winged beans
1/2 cup
27.0
38.0
14.9
372.2
Baby Lima Beans
1/2 cup
6.0
17.5
0.3
94.5
Green Peas
1 cup
8.6
25.0
0.4
134.4
Succotash (corn and Limas)
1cup
6.6
35.6
1.2
160.7






Nuts and Seeds





Peanut butter
 2 Tablespoons
8.1
6.2
16.3
189.8
Almonds
 ¼ cup
7.5
7.6
17.5
204.1
Peanuts
 ¼ cup
8.6
7.9
18.1
213.5
Cashews
 ¼ cup
5.2
11.2
15.9
196.6
Pecans
 ¼ cup
2.7
4.1
21.4
205.6
Sunflower seeds
 ¼ cup
6.2
7.7
15.9
186.2
Pumpkin seeds
 ¼ cup
3.0
8.6
3.1
71.4
Flax seeds
 ¼ cup
7.0
12.3
12.0
177.0






Vegetables





Cabbage
1 cup chopped
1.3
4.8
0.2
22.3
Broccoli, raw
1 cup chopped
2.6
4.6
0.3
24.6
Kale
1 cup chopped
2.5
7.3
0.5
36.4
Cauliflower
1 cup chopped
2.0
5.2
0.2
25.0
Spinach
1 cup chopped
0.9
1.1
0.1
6.9
Mushrooms, white
1 cup chopped
2.2
2.3
0.2
15.4
Mushrooms, portabella
3.5 oz
2.5
5.1
0.2
26.0
Sun Dried Tomatoes
1 cup
7.6
30.1
1.6
139.3
Bean Spouts
1 cup chopped
3.2
6.2
0.2
31.0
Winged Bean leaves
50 grams
2.9
7.1
0.6
37.0
Lentil Sprouts
1 cup
7.0
17.0
0.0
82.0
Garlic
1/2 cup
4.3
22.5
0.3
101.3
Dried Seaweed (Sushi Nori)
4 sheets
4.0
4.0
0.0
32.0
Grape Leaves
2 cups
1.6
4.8
0.6
26.0
Copyright 2013 Life in Transformation http://80poundsin80days.blogspot.com

If anyone would like me to email a PDF or Excel copy of this spread sheet to you to help with your menu planning, please let me know in the comments.

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