Top 10 Low Carb and Low Cost foods.

According to the American Diabetes Association, it can be difficult and expensive to try to eat healthy with diabetes or any other type of eating program initially. Things are gradually changing, but some of the healthiest foods art still often among the most expensive. Although I have found that the initial first and possibly second shopping excursion tends to be the most expensive, it tends to taper off because you have now bought the staples needed for the recipes or your pantry.

Low carb foods that are also low cost-they'll sabotage neither your budget nor your blood sugar.

1. Eggs are a great low carb, high protein food and can be made in a variety of ways. yes, the yolk does contain some saturated fat, but with eggs, the good outweighs the bad, and they are one of the most inexpensive and versatile protein sources. Try them scrambled, fried, in a veggie and cheese omelet or hard boiled on their own or made into egg salad.



2. Canned or Dried Beans top the list of inexpensive healthy foods in my book. You can usually purchase a can of beans, such as black, kidney, pinto, or navy beans for around one dollar per can. One half cup of beans provides around 15 grams of carbs, varying amounts of protein, and lots of fiber. Add beans to salads, soups, tacos, dips or chili.



3. Canned Tuna is another inexpensive lean protein source, packed full of omega-3 fatty acids, which have a positive effect on heart health. Buy tuna packed in water and add it to a green salad for lunch or mix with a little plain yogurt, light mayonnaise, celery, and onions for a quick and healthy tuna salad.



4. Sweet Potatoes do contain carbohydrates, but they are packed full of good nutrition, providing vitamin A, potassium, and fiber - just make sure to watch your portion size and count your carbs. A small sweet potato contains about 18g of carbs and 3g of fiber. You can throw a sweet potato in the microwave and have a great side dish in a flash.



5. Frozen Veggies such as green beans, broccoli, cauliflower, brussel sprouts and spinach are low in carbohydrates ad considered "free foods." They provide a variety of vitamins, minerals, and fiber and are lower in sodium than canned vegetables. Frozen veggies should be a part of your weekly grocery list. They can complete a meal in just a few minutes.



6. Seasonal Vegetables will save you money and they taste better and are packed full of nutrients. Summertime veggies include zucchini, tomatoes, and leafy greens - all low carb, low calorie and delicious especially when you experiment with new ways to cook or grill.



7. Seasonal Fruit is my favorite with all that is available from berries to melons during these upcoming summer months. Most fruit contains about 15g of carbs per 1 cup or about 15 g of carbs per one small fruit.



8. Peanut Butter is high in calories and fat, but its the unsaturated kind that is good for heart health. Peanut Butter is inexpensive, low in carbs and fills you up.
Try spreading peanut butter on a slice of whole-wheat bread or English muffin for breakfast or on whole-wheat crackers, apples, or celery for a snack.



9. Plain Yogurt is expensive especially if you buy the bigger tub instead of the individual servings. Don’t just think of yogurt for breakfast -- it can make a great snack with some toasted almonds and sugar-free jelly mixed in, it can be added to tuna, chicken, or pasta salads to add creaminess or it can be part of a fruit smoothie dessert.



10. Oatmeal is my favorite, I believe I could eat it everyday and is a healthy breakfast choice, but oatmeal can be used in a variety of ways. It can be added to dishes such as meatloaf or burgers or in most other recipes that call for bread crumbs. Oatmeal isn’t low carb but it’s higher in fiber than breadcrumbs and quite inexpensive as well. You can also substitute one-half cup oatmeal for the same amount of white flour in most baking recipes.