All posts by Jeff Fidler

What Are The Best Low Carb Veggies?

Vegetables That Are Perfect for Your Low Carb Diet

Many people misread the carb count of vegetables, not recognizing the difference between total and net carbs. To maintain your diet, it’s important to understand the true carb count of vegetables, which can be determined by the fiber content.

Vegetables can make the perfect side to pair with a high protein, low carb entrée or as a base for a delicious and nutritious bowl. By understanding a vegetable’s actual carb count, you can plan accordingly.

Let’s explore the carb count and health benefits of 15 vegetables in addition to understanding the impact of fiber on each.

Total vs. Net Carbs

Total carbs refer to the total amount of carbs in a food item. This includes carbs in all its forms, digestible or not. For instance, some vegetables are low in carb and high in fiber, which will increase the number of carbs. In most cases, though, this can be a positive and not make them a poor fit for low carb diets.

Net carbs are the amount of carbs that will be absorbed by your body. If a vegetable has 10g of carbs per serving but 8g of fiber, then it contains 2g of net carbs. The formula is total carbs – indigestible carbs (i.e. fiber) = net carbs.

Most foods are measured in total carbs so it’s up to you to determine the net carbs and to give it the approval for your low carb diet. Ultimately, you need to familiarize yourself with the proper method of carb counting.

Remember, most low carb diets call for under 150g of carbs per day. Make sure you understand the requirements of your diet as some can be quite stringent.

Low Carb Vegetables

Here are some vegetables to consider making a regular part of your low carb diet.

Bell Peppers

Bell peppers have a unique sweetness and are a colourful addition to many Mexican dishes or as a topping on low carb pizza. One cup of chopped red peppers contains 6g of net carbs and 3g of fiber. They also contain anti-inflammatory properties.


Broccoli might not be the coolest vegetable but it’s jam packed with nutritional value. It’s considered a superfood and is safe for regular consumption by low carb dieters. You should eat it raw to keep the nutrition intact.

One cup of raw broccoli has 4g of net carbs and 2g of fiber. Broccoli is also a great source of vitamins C and K.


This tasty vegetable is perfect in the springtime and is a nice pairing for many low carb proteins. It offers 4g of net carbs and 4g of fiber per serving. Furthermore, it is believed to be a protective agent against certain types of cancer.


A popular member of the summer squash family, asparagus has a mild taste, cooks very nicely and provides a nice crunch if not overcooked. Because it’s not a winter squash, it doesn’t feature a tough rind—which can be rich in carbs—so it can be enjoyed guilt-free

Per cup, raw zucchini has 3g of net carbs and 1g of fiber. Additionally, it provides a good dose of vitamin C.


Spinach is one of the healthiest leafy greens on the market, which is saying a lot. It’s so healthy, in fact, it is known to promote heart health and reduce the likelihood of ailments like cataracts and macular degeneration.

One cup of cooked spinach consists of 3g of net carbs and 4g of fiber. You can also enjoy other positive health properties like vitamin K.


The love of kale might seem like a fad brought forth by yoga instructors and dieticians but it’s nutrition is not exaggerated. It’s healthy enough to use as a substitute for many leafy greens that are also high in nutritional value.

Per one cup of raw kale, there are 6g of net carbs and 1g of fiber. It contains vitamin C, which can positively impact one’s immunity and improve skin health. It’s a natural way to slow the appearance of aging.


Avocados are awesome. They are creamy and filling and can transform ordinary food into something extraordinary. They are also nutrient-dense featuring vitamin C and potassium and should be included in your Mexican cooking or on top of any salad.

One cup of chopped avocado has 3g of net carbs and a whopping 10g of fiber. The one caveat is that they are high in calories and may not contribute to weight loss as other vegetables would.


Cauliflower is a versatile vegetable with a mild flavour that can be used as a rice substitute or as a dough.

One cup of raw cauliflower has 2g of net carbs and 3g of fibers. Its vitamins K and C content can help lower the chances of experiencing certain heart diseases.


Lettuce might be the most popular vegetable as it is a common topping for hamburgers and sandwiches and is a foundational ingredient for salads. There are several types of lettuce and each has different health properties. Romaine, for instance, contains vitamins A, C and K.

One cup of lettuce has 1g of net carbs and 1g of fiber. It’s another food that can reduce the risk of heart disease.


Light in flavour, celery is a great snack or salad topping because of its across-the-board nutritional value.

Per cup of chopped celery, there is 1g of net carbs and 2g of fiber. Its other health properties include vitamin K.


Garlic is one of the most potent flavour-boosters to include in your diet and it’s super healthy.

One clove has only 1g of net carbs. People with high blood pressure should consider eating more of it.


Onions are an amazing vegetable. They are a great way to build flavour, they are delicious whether baked or fried or can even be a nice raw garnish.

A half cup of sliced raw onions has 5g of net carbs and 1g of fiber. They are considered a bit higher in carbs than other vegetables but are usually enjoyed only in small quantities because of their strong flavour.


With its soft centre and unique flavour, eggplant is popular in a lot of cuisines and is hearty enough to enjoy as a main course.

One cup of chopped cooked eggplant has 6g of net carbs and 2g of fiber. It is also believed to contribute to heart and brain health.


Artichokes have an intriguing exterior and need to be prepared properly to be fully enjoyed.

A medium artichoke has 4g of net carbs and 10g of fiber. It’s also known to improve both gut and heart health.


Cabbage can add a nice texture contrast to a lot of dishes or can be used as a wrap to replace dough.

One cup of cabbage has 2g of net carbs and 3g of fiber. You can also benefit from its high vitamins C and K content.

Enjoy Veggies Today!

If you are adhering to a low carb diet, be sure to include a ton of vegetables especially ones that are also high in protein. There are a ton of tasty options to choose from!

Learn more about how to count carbs in our Easy Guide to Carb Counting article, and shop our online low carb food store to find all the products you need to make delicious and healthy meals for breakfast, lunch and dinner.

low carb foods that are high in protein

Low Carb Foods With High Protein

High Protein, Low Carb Food Ideas

A low carb diet doesn’t have to be limiting. There are loads of options, many of which are delicious, high in protein in addition to offering other health benefits.

Food is meant to be enjoyed, right? Well, pairing the right protein with a satisfying side can help maintain your diet and ensure you won’t be dreading your next meal. All you need is the knowledge as to what you can safely include in your weekly low carb meal plan.

Let’s start by introducing you to certain high protein, low carb foods that you should be paying attention to, including meats, fishes, side dishes and even tofu. We’ll also share a few recipes that will get you excited about living the low carb lifestyle.

Meat – Chicken & Turkey, Bison & Venison

Chicken – Free Range, Organic, Premium

Chicken has long been a popular choice among law carb dieters because it’s high in protein and many of its cuts are naturally lean. It’s also versatile and can be made into a healthy chicken salad for lunch or you can roast a whole one and portion it out so that you have dinner for days.

Spend the extra money for organic, free range or other premium types of chicken to ensure you’re not getting chicken that’s injected with antibiotics, hormones, water and food grade bleach. Most of the chicken found in big box grocery stores sell these types of chicken, especially the lower cost meats.

We recommend sprinkling some of Mrs. Dash Salt-Free Lemon Pepper Seasoning especially if you are using boneless skinless breast, which can be a bit light in flavour. Another idea is to cover a nicely roasted piece of chicken with Mayacamas Vegetarian Chicken Flavoured Gravy Mix so that it burst with that classic taste you love.

Check out some other healthy chicken recipes found in the Low Carb Lifestyle blog.

Turkey, Bison and Venison

Turkey, bison and venison are three lean proteins that are high-protein, low carb and often overlooked by people searching for new foods that fit their diet.

While most grocery stores carry turkey, bison and certainly venison, can be tricky to find. Look online before you head out and see who carries it.  As for turkey – all the issues mentioned above in the chicken section apply here, so ask questions if it’s not clear on the packaging.

These proteins must be prepared carefully as to not become dry and chewy. You will want to use the right amount of seasoning and pair with a low carb side that brings out their flavour.

We recommend sprinkling some steak spice one these proteins. Try Hot Mamas No Salt Spice – Ultimate Steak, it can really kick the flavour up a notch.

Check out this article on The Low Carb Lifestyle blog about cooking with Bison – might give you some inspiration!

Eggs – Free Range/Cage Free, Organic

Since eggs are an animal product, we’re going to include them under meat. They are a strong source of protein and amino acids and mix well with other low carb ingredients.

While there’s some debate as to whether free range, cage-free hens produce better eggs – most of us choose these types of eggs because we care about how the animals are treated during the egg production process. So do your homework and try to learn more about the different types of eggs on the market so you can make an educated decision when you’re in the eggs section of your favorite grocery store.

You can simply fry one and place it on top of red meat to add richness or make an omelette featuring such ingredients as bell peppers, mushrooms, spinach, asparagus or avocado. You can even spice it up with a dash of hot sauce. We like this flavour from Hot Mamas.

For a different flavour and to increase the health component of your eggs, try replacing butter or olive oil with Indigo – Organic Refined Coconut Oil.

If you’re into omelettes, then check out this article in the Low Carb Lifestyle blog.

Fish & Seafood

There are a ton of health properties associated with fish and seafood.

Yellowfin tuna, halibut and tilapia are all high in protein and can be enjoyed guilt-free.

Raw Atlantic salmon is also a great option. It contains 20g of protein per 100 grams in addition to a good amount of heart-healthy fats like omage-3 fatty acid, vitamin B-12 and vitamin D3.

Another option is sardines. They might not be everyone’s cup of tea but those who enjoy eating this nutrient-dense fish, can benefit from 25g of protein per 100g in the Atlantic version that is canned in oil.

While pricy – Lobster is a super healthy, a study done by the US Department of Agriculture revealed about one cup of lobster, contained 28 grams of protein, 129 calories, 1 gram of fat and 0 grams of carbohydrates. Lobster is also full of vitamins including:

  • Calcium
  • Vitamin A
  • Iron
  • Copper
  • Zinc
  • Phosphorous
  • Selenium
  • B1

Check out this post on cooking with lobster from the Low Carb Lifestyle blog, some great information here. If you plan on, or are already buying fish and seafood on a regular basis, read this post about choosing fish & seafood, as it provides loads of useful information on making sure you’re getting the best fish & seafood.


Vegetarians on a low carb diet can rest assured that they can get much needed protein from tofu. Tofu is also called bean curd and is prepared with soy milk and pressed into blocks. It can be soft or firm and is adept at absorbing different flavours.

They are a nice salad ingredient and go great with a Walden Farms dressing like Asian flavour, balsamic vinaigrette or honey dijon.

Find tasty tofu recipe ideas in this post about using tofu for a low carb diet. It’s got some great information like how to prepare tofu, cooking ides and more.

Side Dishes

There’s no point in enjoying a main that is high in protein and low carb only to undermine it with an unhealthy side like a baked potato smothered in butter, sour cream and cheese.

With respect to side dishes, your choices should start with a low carb vegetable. A few of the better options include:

  • Kale – 0.7g of protein per 1 cup
  • Spinach – 0.9g of protein per 1 cup
  • Broccoli – 3.7g of protein per 1 cup
  • Brussels Sprout – 4g of protein per 1 cup

Don’t worry if the idea of cooked vegetables doesn’t excite you. Mrs. Dash has a line of seasonings that bring out the flavour of vegetables. Flavours include Garlic and HerbLemon Pepper and Table Blend.

If you’re as confused as the next person regarding what vegetable are low carb, then you’ll want to read this post we did on the best and worst veggies for a low carb diet.

Low Carb Recipes

To help you enjoy more high protein, low carb food items, here are some popular lunch and dinner recipes.

Tuna-Celery Salad

Fans of tuna salad have the right idea as it’s high in protein, tasty and satisfying. This recipe is easy to make and the celery offers a nice texture contrast. Be sure to leave the bread, bagel or bun on the sidelines to keep the carbs in check.

The only ingredients you need are 5 oz. of canned tuna, 2 stalks of celery and 3 leaves of either Boston or Bibb lettuce. To make, drain the liquid from the can of tuna and dice the celery. You want to finely dice it so that it doesn’t overwhelm the tuna’s flavour and texture.

Combine the tuna with the celery and mix in a dressing, if you choose to include one. The last step is to serve a healthy dollop on lettuce leaves. You can also forego the wrap and eat directly with a fork.

If you are determined to add a creamy element like mayonnaise, then try Walden Farms Amazin’ Mayo. Per tablespoon, it contains no fat or carbs.

Crispy Sesame Tofu

This tofu dish is bursting with flavour. If you make a big enough batch, you can have delicious leftovers to take to work or school.

Gather the following ingredients: 1 block (15 oz.) of tofu diced into 1” cubes, 3-4 tbsp. of arrowroot flour and avocado oil. For the sauce, you will need 5 medjool dates pitted, 2 small garlic cloves, 2 tsp. of fresh ginger sliced, 5 tbsp. of coconut aminos, 4 tsp. of rice vinegar, 1.5 tbsp. of tomato paste (make sure it has no added sugar), 1 tsp. of toasted sesame oil and 2 tsp. of a hot chili sauce like Jok ‘N’ Al Chili Pepper Sauce.

Preheat your oven to 400F. Line a large baking sheet with parchment paper and lightly grease it. In a bowl, add the arrowroot flour and then the tofu and gently mix until each is lightly dusted. Add the tofu to the prepared baking sheet so that they are not touching. Bake on the middle rack for 15 minutes. Flip each piece of tofu and bake for an additional 15 to 20 minutes. You want to make sure they are a beautiful golden brown.

Now it’s time to make the sauce. In a food processor, chop or mince the dates, garlic cloves and ginger. Add these ingredients to a bowl with the remaining sauce ingredients and give it a good mix. Now, make a simple slurry by combining 4 tbsp. of chicken stock with 1-2 tsp. of arrowroot flour. Set aside the slurry for now.

During the last five minutes of the tofu baking, heat the sauce in a skillet over medium-low heat, continuously stirring it. Once it is thoroughly warm, stir the slurry and then pour it into the sauce. This will thicken the sauce and help perfectly coat the tofu. It should only take one minute and you’ll know it’s done once it starts bubbling. Next, add the tofu so that each piece is covered.

If you’d like, garnish with toasted sesame seeds and scallions or green onions. This dish is best when served hot.

Get Cooking Today!

If you are adhering to a low carb diet, it’s important that you are consuming foods that are high in protein. There are a ton of tasty options and a host of wonderful recipes that will keep things interesting. If you want to learn more about eating this way, check out this informative article by Harvard Medical School about Low-Carb, High-Protein Diets.

Shop The Low Carb Grocery store and find all the low carb foods you need to make delicious meals for breakfast, lunch and dinner.

low carb breads and wraps

Breads & Wraps – The Low Carb Way

Low Carb Wraps and Breads for Lunches 

Sandwich lovers are always reluctant to give up sandwiches in their quest to enjoy the benefits of a low carb diet. After all, sandwiches and wraps are a popular and portable lunch staple—they’re filling, satisfying, tasty, versatile and easy to prepare.

At The Low Carb Grocery, we carry a wide selection of breads, bagels and tortilla wraps that can make you forget your eating low carbs and help you feel satisfied. Bread or tortillas can make or break a sandwich or wrap but, if you choose wisely, you’ll be looking forward to lunchtime every day.

To help make your low carb lunches memorable, we’ll introduce you to some of the best breads, bagels and wraps on the market. Next, we’ll review a few low carb condiments that will make your sandwich sing, your mouth water and have you counting the minutes until it’s time to dig in.

Best Low Carb Breads

Bread is often the target of much derision among low carb fans. While much of it is warranted, low carb bread and bagel options have come a long way and are no longer something you should avoid while meal planning.

Here are some of the more popular low carb bread brands we carry. If paired with the right ingredients, you can enjoy delicious sandwiches every day. We recommend trying a few different brands, types and flavours to find the ones you like best for your favourite sandwiches.


This crusty bread has a pleasant texture and nice flavour provided by flax oil. In addition, it’s filled with protein and fibre to help keep you feeling full for hours.

SuperFlax is a Bakers Deluxe product and it has the ability to not cause your blood glucose level to spike or dip too dramatically. Furthermore, this bread can help keep you regular.

People with allergies should note that this bread contains soy and wheat and was made in a facility that process peanuts, seed and other nuts. With respect to nutrition, each slice contains 3g of fat, 6g of carbs, 5g of fibre and 12g of protein.

If you are a fan of peanut butter and jelly sandwiches or egg salad, then try SuperFlax as it wonderfully complements these ingredients.

Dream Bread – Plain

This product by Dream Bread might be plain bread, but its flavour is anything but plain. It tastes like traditional bread with a soft centre and it makes wonderful sandwiches. Additionally, it tastes so good that you can even use it with simple sandwiches that feature only a couple of slices of low carb deli meat.

Per two slices, there are 4g of fat, 18g of carbs (only 2 net carbs), 16g of fibre and 14g of protein.

Dream Bread Rye w/Caraway

Rye bread is a delight that has a slight sour taste and more depth of flavour than other types of breads. It’s also somewhat denser and earthier helping elevate any run-of-the-mill sandwich. It’s a perfect vessel for turkey sandwiches.

Per two slices, there are 4g of fat, 18g of carbs (only 2 net carbs), 16g of fibre and 14g of protein.

Dream Bagels

If you’re looking to mix things up, then try using a bagel to make your favourite sandwiches. This low carb product lets you indulge in a savoury baked good without any of the guilt. We even recommend using these bagels to make delightful open face sandwiches with a combination of meat and veggies.

Per bagel, there is 3.5g of fat, 18g of carbs (1g of net carbs) and 14g of proteins.

Chompie’s Multigrain Bread

Fans of multigrain will love this version from Chompie’s, which has become a favourite among low carb fanatics. Multigrain bread lends itself to hearty sandwiches. It’s delectable and healthy and its natural flavour doesn’t overpower most ingredients.

Per slice, there is 2g of fat, 3g of carbs (1g of net carbs) and 8g of protein.

Chompie’s Sesame Bread

To replace sesame bread for your sandwiches, try Chompie’s light and fluffy version. It offers a wonderful sesame taste with the consistency and thick-cut slices of regular store-bought bread. It goes great with various low carb cheeses and deli meats.

Per slice, there is 3g of fat, 3g of carbs (1g of net carbs) and 8g of proteins.

Best Low Carb Wraps

Mama Lupe’s

Mama Lupe’s tortillas are perfect to make a lunch wrap that will be every bit as satisfying as any sandwich. They taste so good that you won’t be able to tell them apart from the “regular” tortillas you find at your favourite Mexican restaurant.

Per tortilla, there is 3g of fat, 7g of carbs (3g of net carbs) and 5g of protein.

La Tortilla Whole Wheat Tortilla

With no saturated fat, hydrogenated oils, dairy and with no sugar added, these tortillas offer a good amount of protein and promote healthy living. They can also help you keep lunchtime more interesting by letting you make fun quesadillas in addition to wraps.

Per tortilla, there are 2g of fat, 11g of carbs (3g of net carbs) and 5g of protein.

Toufayan Pita Bread

If you are more a fan of pita bread than tortillas, then check out Toufayan. Made from a Middle Eastern recipe, these pitas are soft and versatile, letting you enjoy them as the foundation for your favourite low carb toppings.

Furthermore, you can cut them into triangles or strips and enjoy them with a delicious low carb dip.

Per pita, there is 3.5g of fat, 16g of carbs (9g of net carbs) and 8g of protein.

Low Carb Condiments

Sandwiches and wraps need a tasty condiment to bring them together and elevate their taste. Here are some that our customers seem to love.

Max & Marcus

Max & Marcus make a line of mustard’s that add a nice tangy touch to any sandwich or wrap. They especially go well with deli meats like turkey or chicken.

They offer Country Style Dijon, Honey Dijon, Traditional Dijon and Whole Grain Dijon. Each has a rich mustard taste that’s creamy in texture.

Crazy Mooskies

For those who enjoy ketchup or barbecue sauce on certain sandwiches, Crazy Mooskies offers a variety of flavours that will do justice to a sandwich or wrap.

Their ketchup is sweetened by Stevia and come in two flavours: original and spicy. Their Barbecue sauces are available in the following flavours: Original, Crazy Hot, Island Spice, Smoke’N Garlic and Smokehouse. There is no sugar added to any of these wonderful condiments.

Walden Farms Amazin Mayo

Walden Farms is renowned for their low carb sauces, dips and condiments. Their mayo is the perfect accent for many sandwiches or wraps. It’s light and creamy and low in calories.

Other flavours include Chipotle, Honey Mustard, Pomegranate and Ranch.

Shop for Bread and Tortilla Wraps Today!

Are you excited to test out some of these breads, bagels, wraps or pitas in some amazing sandwiches? You are sure to find one or more that you’ll want to turn into a pantry regular.

Check out our inventory to find some amazing ingredients for your low carb meals. In addition to an impressive selection of breads, bagels and tortillas, you’ll find an assortment of sauces, spreads and other items that will spruce up any meal.

popular walden farm products

Explore Walden Farms Popular Products

Walden Farms Products – What Makes Them So Popular?

Despite low carb dieters have more breakfast, lunch and dinner options than ever before, a healthy meal can still be undermined by a sauce or dressing that’s full of carbs. Luckily, people now have a host of intriguing options to accompany their favourite foods and thus ensuring better odds of maintaining their diet.

Walden Farms is an industry leader that produces low carb sauces, syrups, dips and salad dressings. These products can elevate and innovate meals to make sure they remain as low carb as possible. They are a must-try for anyone looking to expand their diet or for those wanting to take the first step toward a healthier lifestyle.

It’s time to get to know Walden Farms. We’ll look at five of their product lines and delve into a few of the individual flavours to give you an idea of the selection and what’s popular. The aim is to help you decide which are worth your time and money.

About Walden Farms

For close to 50 years, Walden Farms has been a name synonymous with delicious low carb products. Made with the most stringent standards and with high-quality ingredients, they are delicious and designed to help people maintain a healthy lifestyle.

These products contain no calories, carbs, gluten, fat or sugar and cover these categories:

  • BBQ sauces
  • Coffee creamers
  • Fruit jams and jellies
  • Salad dressings
  • Syrups
  • Dips for fruit
  • Veggie and chip dip
  • Coleslaw dressing
  • Peanut spread
  • Mayonnaise
  • Pasta sauces
  • Ketchup
  • Seafood sauce

Additionally, they offer single serve packets making it easy for people to enjoy their products on the go, at work or at the gym.

The simple substitution of a Walden Farms ketchup on a hamburger or their BBQ on a steak or one of their jams on a piece toast can make sticking to your low carb diet much easier while making sure your food tastes anything but ordinary.


Pancake Syrup

Walden Farms Pancake Syrup might be their most popular product that we carry. By drizzling only a couple of tablespoons of this syrup, you can transform dry pancakes into a moist and flavourful treat without compromising the carb intake. This is a perfect replacement for traditional pancake syrup that is loaded with sugar and preservatives. You can even add it to ice cream instead of fudge or butterscotch. The taste is out-of-this-world.

Maple Walnut Syrup

Maple and walnut go great together and work really well when poured over a hot stack of pancakes. Walnuts add a hint of nuttiness and the maple flavour is sweet without being overpowering.

Consider using this product to sweeten up low carb desserts that typically call for maple syrup or refined sugar. It also pairs well with oatmeal to replace sugar or brown sugar.

Low Carb Pasta Sauces

Alfredo Sauce

Pastas don’t have to be the bane of a low carb diet. With Walden Farms Alfredo Sauce, you can enjoy hearty fettucine or linguine dishes without cheating on your diet. It combines the intensity of parmesan and Romano cheeses with rich sour cream flavours. It is made with minced garlic, chopped onion, sea salt, freshly cracked black pepper and parsley.

Tomato Basil

If you enjoy tomato-based pasta sauces, then Walden Farms has a delectable one that’s made from a traditional Italian recipe. It bursts with the genuine flavour of sun-ripened tomatoes and consists of minced garlic, chopped onion, salt, spices and freshly ground aromatic herbs like oregano, parsley, basil and rosemary.

Low Calorie/Carb Dressings

Thousand Islands

Thousand Islands is one of the most beloved salad dressings in the world. It’s creamy with just the right amount of vinegar. Walden Farms’ version is made with the finest aged vinegar, triple filtered water, natural flavouring and fresh herb and spices. A perfect complement to any garden salad and an amazing addition to any low carb diet.

This product is also available as part of a dressing sampler in single serving packets so you can add it to your lunch or takeout salad.

Chipotle Ranch

This dressing has nice tartness and a slight heat that makes it truly delicious. It’s made with chipotle, chipotle flavouring, distilled white vinegar, apple cider vinegar, tomato paste, dijon mustard, chili powder, cumin, lemon, cayenne pepper and white pepper, among other ingredients.

Since it contains no carbs or calories, you can enjoy it guilt-free as part of a healthy lunch or dinner.

Balsamic Vinegar

Vinaigrettes are a light alternative to creamy dressings. This product tastes like “regular” vinaigrettes and adds a nice bite to run-of-the-mill garden salads. This balsamic vinegar features a rich concentrated flavour, dark colour and the right amount of acid to cut through other salad ingredients. The rich balsamic taste makes it a memorable dressing and is a big reason for its popularity.

In addition to being low carb, balsamic vinegars contain several health properties including the promotion of digestion and it can potentially lower cholesterol.

Low Carb/Calorie Sauces

Honey BBQ

BBQ sauces are a great way to marinate chicken, beef or pork—even if they’re not grilled. They can also be used to dip your favourite low carb protein into.

Walden Farms adds honey to the usual ingredients that make up a flavourful BBQ sauce like dijon mustard, apple cider vinegar and Worcestershire sauce. The result is a sweet and tangy sauce that is lip-smacking good.

Hickory Smoked

Hickory smoked BBQ is simply traditional BBQ that’s cooked or infused with the flavour of hickory wood. This healthy BBQ sauce adds a smoky and tangy twist and will elevate any low carb roasted chicken recipe.

Thick and Spicy

Replace the sugary element of most store-bought BBQ sauces with one that has a nice level of spice. This thick and spicy sauce pairs nicely with thick-cut proteins and is typically good for people who prefer spice in addition to some acid to cut through the heaviness and sweetness of traditional BBQ sauces.

Low Calorie/Carb Spreads


This sweet spread transforms any boring old piece of dry toast. It tastes like real raspberries and doesn’t contain any of the unhealthy ingredients commonly found in most jams and preservatives.

We recommend adding a dollop or two to plain yogurt or oatmeal.

Chocolate Peanut

Consider using this chocolate peanut spread on your pancakes, waffles or if you want to enjoy a sweet sandwich reminiscent of Nutella or classic peanut butter and jelly. This spread, which expertly combines the sweetness of chocolate with savoury peanut butter, also makes a great ingredient for low carb muffins or cakes.

Amazin’ Mayo

Surprisingly, most mayonnaises are not especially high in carbs. This one, though, contains zero carbs so you can spread it on top of low carb cold cuts or burger patties. This product also has zero calories so you can include it in your diet to help achieve your weight loss goals.

It’s super creamy and can also be the key to an amazing egg or tuna salad.

Discover Walden Farms Today!

Walden Farms is sure to have a product that can fit into your low carb diet while ensuring you can continue to enjoy pancakes, salads, toast, pasta or a variety of other meals. They’re healthy, delicious and offer a variety of tantalizing flavours.

Check out our selection of Walden Farms products to find the flavours that light up your tastebuds!

low carb sweet treats

Tasty Low Carb Sweet Treats From SmartSweets

SmartSweets Candies Sweetened with Stevia

Among low carb enthusiasts, candies get a bad rap. They are viewed as a frivolous source of calories with little nutritional value to redeem them. Most people, though, enjoy having something sweet throughout the day. The trick is to keep the right kind of treat on hand to overcome the mid-day doldrums.

Meet SmartSweets, a U.S. company devoted to creating candy that can be indulgent without being unhealthy. These products tend to fly off our shelves as people search far and wide for gummy candies that can be included in their low carb diets.

It’s time to get to know SmartSweets! We’ll explore who they are as a company and their various product lines. We’ll also look at one of their main ingredients, Stevia, and why it is such a wonderful sugar substitute.

SmartSweets Background and Product Facts

Started by Tara Bosch with the mandate to help people kick sugar and to innovate the candy industry. Their products have gained an enormous following in North America and they are certified by the Women’s Business Enterprise Council in the U.S. and globally by WEConnect International.

SmartSweet products are sweetened by plant-based, non-GMO Stevia. Additionally, they do not use sugar alcohols or artificial sweeteners. Their gummy products are typically made from chicory root and tapioca, giving it that desired consistency and a natural taste. These ingredients can slow the digestion of the candies so you can enjoy feeling fuller for longer.

Furthermore, these gummies are coated with carnauba wax. This is a renewable resource that is harvested from carnauba palm without damaging the trees. In fact, the use of carnauba helps protect the trees by creating an economic need for their preservation.

All products are made in a facility that is free from gluten, peanut, tree-nut, dairy and soy making them friendly to those with allergies. Because there are no preservatives or additives, SmartSweets can harden once exposed to air. That means that if you open a pack, you should finish it or even share it with others. Incidentally, when sealed, they can last up to a year.

SmarSweet Products

SmartSweets offers a variety of products that candy lovers should check out, including:

Each taste like your favourite chewy candy and is either deliciously sweet or a delightful combination of sweet and sour.

The ingredients for these candies include, but are not limited to, gelatin, citric acid, fruit and vegetable juice (for colour), natural fruit flavour, coconut oil, stevia leaf extract and carnauba wax.

At the Low Carb Grocery, we carry single packs and packs of 12 of the above listed types.

SmartSweets Nutrition Facts

To understand the benefits and appeal of this brand, look no further than the nutritional information for some of their products. Comparing it to traditional candy that is high in carbs and calories is a testament to why it has garnered such a large and loyal legion of fans.

  • Gummy Bears – Fruity – Per bag (50g): 0.1g of fat, 33g of carbs (5g of net carbs) and 3g of protein.
  • Gummy Bears – Sour – Per bag (50g): 0.1g of fat, 35g of carbs (7g of net carbs) and 3g of protein.
  • Peach Rings – Per bag (50g): 0g of fat and 33g of carbs (5g of net carbs).
  • Sour Blast Buddies – Per bag (50g): 0.1g of fat, 34g of carbs (6g of net carbs) and .01g of protein.
  • Sweet Fish – Per bag (50g): 0.1g of fat, 37g of carbs (9g of net carbs) and .01g of protein.

Of course, candy will always be limited in its nutritional value but SmartSweets allows people to quench their snack craving guilt-free especially if portion control is exercised.

Why Stevia?

Stevia is a sweetener that has gained popularity as an alternative to refined sugars and other chemically laden sweeteners. Stevia is a plant that belongs to the same family as ragweed and daisies. Most stevia plants are primarily native to New Mexico, Arizona and Texas.

Once extracted, stevia leaves contain high purity steviol glycosides, which is generally considered to be safe for use in food and drinks. It is widely considered to be a positive addition to any low carb diet or healthy lifestyle.

Some of the more common ways to use stevia include:

  • Coffee or tea
  • Homemade juices like orange juice or lemonade
  • As part of hot or cold cereals or oatmeal.
  • As part of unsweetened yogurt.

Stevia has been able to separate itself from the pack because it doesn’t have any calories, something that has eluded other sugar substitutes. Interestingly, it is believed to be roughly 200 times sweeter than sugar regardless of the concentration level. While more research needs to be completed, there is a belief among medical communities that stevia could potentially help curb diabetes, obesity and hypertension.

With respect to diabetes, stevia is considered a viable option for those with one of the two types. Keep in mind that people with diabetes should always check the ingredients list to see if dextrose or maltodextrin are included as this combination may result in side effects like bloating.

People with diabetes who are looking to try these products or start a low carb diet should always consult their doctor prior to commencing.

Plant-Based Sweets

You’ve probably noticed the term “plant-based” on a lot of food packaging or menus these days. Often, something like this might feel like a fad but, in this case, it seems as if it will have lasting power as the health and environmental implications are based in scientific evidence. As the world moves toward conscientious eating and living, plant-based foods, including candy, should continue to garner fans and replace more traditional products on grocery store shelves.

Several SmartSweets products—Sweet Fish, Sour Blast Buddies and Peach Rings—are 100% plant-based making them a truly guilt-free pleasure. Even if you’re not adhering to a strict plant-based diet, including some in your regular diet can be a good idea.

While research is ongoing, there is some evidence to suggest that a plant-based diet can reduce the risk of heart disease and Type-2 diabetes. Furthermore, many people who solely eat plant-based foods claim to experience more energy and positive results from exercise and physical activity.

The most stringent version of this diet is the whole-food, plant-based version. Whole food refers to foods that are not heavily processed or where the ingredients have endured only minor processing. Plant-based, of course, means foods that are derived from plants or plant-based material. That means they contain no animal products or by-products.

Our Selection of Candy

We carry a variety of candy that can fit nicely into most, if not all, low carb diets. Most tend to feature natural ingredients or do not contain many of the unhealthy properties commonly found in most candy.

Our inventory includes brands like:

Peruse our entire stock of candy to find the ones that can make your sweet tooth sing with joy.

Try Smart Sweets Today!

SmartSweets give you the option of adding candy to your low carb diet. You can enjoy them as part of your lunch or feel good giving them to your kids instead of traditional snacks that are usually processed and filled with sugar and chemicals.

Check out our selection of SmartSweets today and be sure to browse our website to discover what other low carb foods we have on hand.

atkins popular products

Popular Atkins Products

Atkins Diet: What Makes Their Products So Popular?

Since low carb diets have become mainstream, there have been several that claim to work in one way or another. Separated from the pact is Atkins, which has become synonymous with a healthy low carb lifestyle.

If you are considering a low carb diet or have recently started one, then your first stop should be Atkins. To determine if it’s the right path for you, you should learn about their philosophies, what their programs entail, the benefits and any potential drawbacks. The last thing you want is to invest time and money into a diet only to not lose weight or have a negative reaction. You want to make sure the diet you choose is right for you.

To help, we’ll review the basics of the Atkins diet and the important aspects you should consider. We’ll then review three product lines to give you a sense of their nutritional value and ingredients so the next time you are grocery shopping you’ll have an idea of what to buy.

The Atkins Diet

The Atkins Diet started when a cardiologist, Dr. Atkins, began reducing his patient’s intake of sugars and carbohydrates to treat their various issues and improve their health. The idea was to focus on carbs, not calories, and it worked as his patients reported that they were finally losing weight. To boot, they felt they were able to keep the weight off with greater ease than other diets.

Remember, not every diet is a match for every person or every metabolism. It’s about finding the right fit that can produce the results you want. Before starting any diet, it’s best to consult with your doctor to make sure it’s good for your health.

The Atkins Diet tries to tailor itself to a person’s age, gender, weight, height and health. There are two customized plans:

  • Atkins20: This is the original low carb diet and is designed to help people who want to lose 40 lbs. or more. You should consider this plan if you are a man with a waist measurement of 40 or higher or a woman with a waist measurement of 35 or higher and are diabetic or pre-diabetic.
  • Atkins40: This low carb diet is designed for people who want to lose less than 40 lbs. This plan offers a wider variety of food options and is safe for pregnant or breastfeeding women.

These diets have helped a lot of people and can be a good starting point for those on the fence. They offer a wide selection of foods and shakes that are delicious, healthy and can keep even the most ardent foodies satisfied.

Popular Atkins Diet Products

Here are some Atkins products that we have trouble keeping in stock. They can help maintain a low carb diet without forcing you to ignore your appetite or sweet tooth.

Remember that any bar that is 4g of net carbs or less can be used on phase 1 of an Atkins diet plan. It’s recommended to not enjoy more than two Atkins products per day so that you can still get a healthy amount of net carbs from vegetables, which is usually 12-15g.

Atkins Endulge Snacks

Endulge Peanut Butter Cups are perfect for fans of Reese’s Peanut Butter Cups who want to enjoy a low carb alternative that also contains less sugar. They are a strong match for even the most intense sweet craving.

Per two peanut butter cups, there are 13g of fat, 18g of carbs and 4g of fiber.

Endulge Caramel Nut Chew Bar is a sweet gooey treat that can help people overcome their mid-day carb craving. They are an especially good alternative to cookies or chocolate bars that are high in fat and contain other unhealthy properties. These bars are a delightful mix of nuts and caramel with a chewy center.

Per bar, there are 8g of fat, 16g of carbs, 5g of fiber and only 1g of sugar.

Endulge Chocolaty Covered Almonds

Anyone with a sweet tooth can tell you that chocolate covered almonds are a decadent and enjoyable treat. Endulge makes a delightful version that doesn’t force you to give into carbs and lets you have the option of enjoying it every day.

Per pack (28g), there are 11g of fat, 12g of carbs and 1g of sugar.

Atkins Protein Shakes

Ready-To-Drink Strawberry Protein Shake

This shake is jam-packed with a rich strawberry flavour and is ready for you to drink whenever you want. It contains a high amount of calcium and is low in sugar with zero trans fats. You can bring it with you to work, school or the gym. Whatever flavour of shake you choose; you can feel good that they have over 20 vitamins and minerals.

Per can (325ml), there is 9g of fat, 2g of carbs and 15g of protein.

Ready-To-Drink Cafe Caramel Latte Protein Shake

If you like to indulge in a café latte throughout the day then you should check out Ready-To-Drink Café Caramel Latte Protein Shake. It tastes like a cup of high-quality café latte with a strong hint of caramel.

Per carton (325ml), there is 10g of fat, 3g of carbs and 15g of protein.

Ready-To-Drink Mocha Latte

Mocha is essentially café latte with the addition of chocolate, which makes for a truly heavenly match. This shake gives you the nutrients you need without having to cheat on your low carb diet. Furthermore, you can enjoy the flavours often found at your favourite café.

Per carton (325ml), there is 10g of fat, 5g of carbs and 15g of protein.

Atkins Protein Bars

Chocolate Chip Cookie Dough Protein-Rich Meal Bar

Nothing can wreck a day of healthy eating faster than a cookie in the afternoon or late at night. Luckily, Atkins has an alternative that not only replaces a traditional chocolate chip cookie but even offers several health properties.

Per bar (60g), there is 10g of fat, 32g of carbs and 13g of protein.

Cookies N Creme Protein-Rich Meal Bar

Another convenient way to enjoy a healthy snack is with this Cookies N Creme meal bar. It’s so good that it’s almost impossible to not feel bad while eating one. Inside this bar you will find a soft cookie centre and a layer of cream that combine to make one tasty treat.

Per bar (50g), there is 11g of fat, 22g of carbs and 14g of protein.

Vanilla Pecan Crisp Protein-Rich Meal Bar

If chocolate or coffee flavours aren’t to your liking or you like to mix it up, then try this meal bar. The vanilla flavour is out of this world and pairs nicely with pecans. It also features a crisp texture. This is the perfect meal bar to accompany your afternoon coffee or tea.

Per bar (48g), there is 10g of fat, 17g of carbs and 16g of protein.

Give Atkins Products a Try

If you’ve been considering Atkins, it might be time to take the leap and reap the rewards of living the low carb lifestyle. Their bars, shakes and other low carb foods can help you stay on course and even have you looking forward to snack time instead of doing everything in your power to not think about it.

Browse our selection of Atkins products where you will find an assortment of types and flavours. Be sure to try a few so you can discover which you like the best.