On Wed, 7 Apr 1999, Mary wrote:

> I'd like to hear people's favorite lo carb veggies. I also find he does
> better on raw veggies, not cooked. The cooked are too sugary.

Well, I don't actually have a favorite veggie, but I have been wanting to
eat more fiber since I get most of my calories from meat.  I found a good
webpage called Jeff's Quick Carb Guide.  It listed the total carbohydrates
of numerous foods as well as the fiber carbohydrates.  I went through and
divided the fiber carbs by the total carbs and the results are sorted
and listed below.  I am not sure whether the information is correct, but
it is supposed to be based on the USDA database.

The URL is http://www.enteract.com/~jldavid/lowcarb/carbcount.html

(By the way, I noticed that the package of pecans I bought said it had
four grams total carbs and three grams fiber carbs.  That's a three to one
ratio of fiber carbs to digestible carbs. However, when I accessed the
USDA database online through Nutrition Analysis Tool at
http://www.ag.uiuc.edu/~food-lab/nat/mainnat.html pecans were listed at
five grams total carbs and only two grams fiber carbs.  That's a much less
attractive two to three ratio.  Does anyone know what sources of
nutritional information are reliable?

SPINICH - RAW                   0.77
LETTUCE-ROMAINE - RAW           0.71
MACADAMIAS-OIL-ROAST            0.70
LETTUCE-ICEBERG - RAW           0.67

RASPBERRIES - RAW               0.59
RASPBERRIES - RAW               0.59
KOHLRABI - RAW                  0.58
BROCCOLI - RAW                  0.57
TURNIP GREENS - RAW             0.56
SESAME SEEDS-ROASTED            0.55
LETTUCE-LOOSELEAF - RAW         0.54

ALMONDS-TOASTED                 0.49
PEANUT-OIL-ROAST                0.49
CAULIFLOWER - RAW               0.48
BEANS-GREEN - RAW               0.48
CELERY - RAW                    0.48
SQUASH-YELLOW - RAW             0.48
CELERY - RAW                    0.47
ASPARAGUS - RAW                 0.47
CELERY - RAW                    0.46
RADISHES - RAW                  0.45
LETTUCE-BUTTERHEAD - RAW        0.43
CABBAGE - RAW                   0.42
BRUSSELS SPROUTS - RAW          0.42
BLACKBERRIES - RAW              0.41
EGGPLANT - RAW                  0.41
SQUASH-ZUCCHINI - RAW           0.41
PISTACHIOS-DRY-ROAST            0.40

HAZELNUTS-DRY-ROAST             0.39
BEANS-GREEN - FROZEN            0.37
PECANS-DRIED                    0.37
PUMPKIN - CANNED                0.36
CRANBERRIES - RAW               0.33
CABBAGE-RED - RAW               0.33
STRAWBERRIES - RAW              0.33
STRAWBERRIES - RAW              0.33
BEAN SPROUTS-MUNG - RAW         0.31
CARROTS - RAW                   0.30

TURNIPS - RAW                   0.29
PUMPKIN/SQUASH-SEED-RST         0.29
CUCUMBER-PEELED - RAW           0.28
GREEN PEPPER - RAW              0.28
GREEN PEPPER - RAW              0.28
WALNUTS-ENG-DRIED               0.27
WALNUTS-ENG-DRIED               0.26
MUSHROOMS - RAW                 0.26
TOMATO-RED-RIPE - RAW           0.24
ONIONS - RAW                    0.21
ONIONS - RAW                    0.21

BLUEBERRIES - RAW               0.19
BLUEBERRIES - RAW               0.19
PEACHES - RAW                   0.18
TOMATO-RED - HOME-CANNED        0.15
GARLIC - RAW                    0.10
CASHEWS-OIL-ROAST               0.10
WATERMELON - RAW                0.07
SQUASH-BUTTERNUT - RAW          0.00
TOMATO JUICE - CANNED           0.00

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Aaron A. Weiss
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