Just look at the low-carb 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 foods you can look forward to.
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 omega-3 fatty acids that are crucial for brain health. Try to eat oily fish, such as salmon, mackerel, anchovies, sardines and herring, at least twice a week. Eggs are good for brain and heart health.
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 as it may help satisfy your appetite. In addition to cooking with butter, you can use olive oil and coconut oil — and even animal fats such as lard.
But if you do want to lose weight, be careful to limit the good fats you eat. avoid processed vegetable oils, such as sunflower oil and margarine.
PULSES
This food group is 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. If you’re on a strict programme to get your blood sugar levels under control, pulses are best avoided.
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, while pears, apples, peaches and plums are medium-carb.
But take care with tropical fruits such as bananas, mango and pineapple. Whole fruits are superior to juice as the sugar in juices or smoothies is absorbed faster.
VEGETABLES
Vegetables provide vitamins and minerals and they’re useful for bulking out your meals instead of bread, potatoes, rice and pasta.
But it’s important to differentiate between non- starchy and starchy vegetables, such as carrot, parsnip and beetroot, which have a high sugar content. These can be eaten in restricted amounts; nonstarchy veg such as kale, cauliflower, cabbage, aubergine and courgette can be eaten freely.
DAIRY
Dairy contains protein and fat. hard cheeses, such as parmesan, have one of the highest protein contents — 35g per 100g, compared to 16g in feta. Cheese is calorific so don’t eat too much. yoghurt is a great option as a pudding but opt for a natural, full- fat version and add your own fruit. at first, Dr unwin worried about how consuming full-fat dairy and eggs would affect his patients’ cholesterol and other blood fat levels, so he did hundreds of tests. his data actually show average improvements in these levels — the opposite of what he expected.