The ‘banned’ foods you can now enjoy!
You may be wondering how you can live without the carbohydrates you’ve been used to eating.
But the good news is that cutting out starchy foods actually frees you to embark on a diet rich in variety and containing delicious foods you may previously have regarded as off-limits. Here, we look at the main foods you can look forward to enjoying.
MEAT, FISH AND EGGS
Protein is a source of amino acids that are used in the growth and repair of our bodies. We all need to eat good sources of protein — from animal foods and legumes to nuts, seeds, eggs and dairy.
our bodies also digest protein to give a steady release of sugar into our bloodstream — one reason a diet rich in protein can be good for someone with type 2 diabetes or high blood sugar levels. Another reason is that protein fills you up.
Animal proteins such as meat are nutritious — but you don’t need to eat a lot; a modest portion of 100g to 150g is plenty.
Fish is a fantastic source of protein and quick to prepare. oily fish is rich in omega3 fatty acids that are crucial for brain health and the nervous system. try to eat oily fish, such as salmon, mackerel, anchovies, sardines and herring, at least twice a week. non-oily fish, such as cod and sea bass, can also be enjoyed regularly.
eggs are good for brain and heart health. they are the star of a low-carb breakfast and the Diabetes Weight-Loss Cookbook has tempting morning recipes. Don’t worry that eggs might raise your cholesterol levels. Since 2000, the Department of Health has removed limits to weekly egg consumption, as long as you eat a varied diet.
FATS AND OILS
FAt has been seen as a culprit in weight gain because it is higher in calories per gram than protein or carbohydrate. But healthy fats from natural sources contain the essential vitamins A, D, e and K.
And it can be easier to manage your calorie intake with a higher-fat diet. there are two good reasons for this.
First, eating more fat may help satisfy your appetite, so you eat less and feel less hungry. Secondly, digesting fat doesn’t drive up your blood sugar or insulin levels — which keeps your fat storage in check. Humans are designed to burn glucose or fat for fuel. Someone with type 2 diabetes struggles to burn glucose — so being more of a ‘fat-burner’ can help get rid of that excess belly fat.
in addition to cooking with butter, you can use olive oil and coconut oil — and even animal fats such as lard. using these fats makes food so tasty that you won’t want to return to your old high-carb lifestyle. But if you do want to lose weight, be careful to limit the good fats you eat.
Avoid processed vegetable oils, such as corn and sunflower oil and margarine. they’re unstable when heated and linked to compounds that potentially damage cells and may cause inflammation.
PULSES
tHiS food group includes beans and lentils. they are moderately high in carbs, so our recipes mix them with vegetables to reduce the spike in blood sugar they can cause. How frequently you enjoy pulses depends on your health goals and where you are on the CarbScale (see the quiz in yesterday’s supplement). if you’re on a strict programme to get your blood sugar levels under control, pulses are best avoided until these are stabilised.
FRUIT
Fruit can raise your blood sugar levels if eaten to excess, but there is a ‘spectrum’ of how sugary fruits are. Generally, berries are very low sugar and can be enjoyed even if you are on a strict low-carb plan. Many fruits such as pears, apples, peaches and plums are medium-carb.
But take care with tropical fruits such as bananas, mango and pineapple. in terms of ‘sugariness’, whole fruits are superior to juice as the sugar in juices or smoothies is often absorbed faster.
VEGETABLES
VeGetABLeS are an excellent source of vitamins and minerals and they’re useful for bulking out your meals instead of starchy carbs such as bread, potatoes, rice and pasta. But it’s important to differentiate between non- starchy and starchy vegetables, including root vegetables such as carrot, parsnip, beetroot and sweet potato, that have a high sugar content. these can be eaten in restricted amounts; non- starchy vegetables such as kale, cauliflower, cabbage, aubergine, courgette and many others can be eaten freely. NOTE: Always consult your GP before starting a new diet plan, particularly if you are taking any prescribed medication.