Tag Archives: low carb dinners

Low Carb Diet Myth: All Vegetables Allowed

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Vegetables are often considered a “free pass” for dieters. However, Diabetic dieters and low-carb dieters should be aware there are two kinds of veggies, with two very different effects on the body: the carb-laden, grain-like starchy vegetables, and their low-carb, non-starchy counterparts.

According to the University of Maryland Medical Center, many low-carb diets are built around the idea that foods that are high in carbohydrates cause a quick blood sugar high. This in turn causes higher insulin levels, leading to hunger and the increased desire to snack. A food’s Glycemic Index (GI) refers to how fast a certain food releases sugar into the bloodstream. A lower number means a slower rate, which in most situations is generally considered preferable. While most vegetables have a very low or negligible GI, there are a few exceptions.

What Are Starchy Vegetables?

A good rule of thumb is that the sweeter and starchier a vegetable is, the higher carbohydrate count it will have. Some high-carb offenders are peas, potatoes, sweet potatoes, corn, and plantains. To build low carb meal ideas, begin with veggies like bean sprouts, broccoli, cauliflower, cucumber, mushrooms, onions, pea pods, salad greens, and greens like collard, kale, mustard, and turnip. There are plenty of low carb fruits as well, including apples, berries, cantaloupe, orange sections, peaches, pineapple, and watermelon.

When buying frozen, canned, or other prepared vegetables it’s also important to pay attention to additives. Many canned vegetables have added sugar or salt, which can greatly increase carbohydrate, calorie, and sodium counts. A good solution is to choose frozen vegetables instead of canned (they will rarely have added sugar or salt unless in sauce), or to thoroughly rinse canned vegetables. Of course, when possible, fresh is always best.

Low Carb Menu Planning

For dieters that are trying to a create a low carb menu plan, keep in mind that ½ cup of cooked or 1 cup of raw non-starchy vegetables contains about 5 grams of carbohydrate. However, these foods are also often very rich in fiber, which affects the way the body absorbs the carbohydrate and depending on your diet plan, might be counted differently than a carb from grain.

The Plate Method

The American Diabetes Association says that it is perfectly healthy to fill up on non-starchy vegetables, and recommends 3-5 servings of vegetables a day. One way to boost vegetable intake for low carb dinners is by using the “Plate Method,” filling up one half of a plate with vegetables then supplementing the other half with protein.  The ADA also recommends filling up on salad to get a double dose of vegetables if a meal isn’t satiating enough.

Sources:

  • “Non Starchy Vegetables,” The American Diabetes Association
  • “Low Carb Diets: The Right Way To Go?” The University of Maryland Medical Center

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What should be on your low carb grocery list?: Defining “Good” vs. “Bad” Carbs

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From cookies to cakes, pizza to pasta, carbohydrates have become more foe than friend. But are all carbs bad, necessarily? Should we be shunning carbs all together in favor of meaty alternatives? The answer is plain and simple: no. In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. This report stated that, to meet the body’s daily nutritional needs while minimizing risk for chronic disease, “Adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.” Additionally, WebMD cites the best sources of fiber as plant foods, like fruits and vegetables, which are “quality carbohydrates that are loaded with fiber.” Why do we need high-fiber carbs? “Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control,” WebMD notifies us. Okay, so carbs aren’t that bad for you, as low-carb, ketosis-provoking diets would have us think. The trick is getting “good” carbs into our system, rather than munchin’ down “bad” carbs in cookies and cake.

What are “good” carbs?

Even if you’re trying to eat low carb meals, you still need to make sure you get the right amount of “good” carbs. So what are these mysterious “good” carbs, exactly? To find a good carb, look for foods that are full of fiber, like whole grains, beans, vegetables, and fruits. The fiber in fruits, veggies, and whole grains allows us to moderate our blood sugar levels and even lower cholesterol.

What are “bad” carbs?

Now that we’ve identified “good” carbs, the ones we should gravitate towards, what are the carbs that we should stay away from? “Bad” carbs include those like sugars, refined “white” grains, and foods with added sugars. When looking at food labels, try to steer clear of foods with white or brown sugar, high fructose corn syrup, and sugar alcohol carbohydrates like actitol, mannitol, maltitol, sorbitol, and xylitol.

Instead of focusing on avoiding carbs all together, try putting plenty of fruits and vegetables on your low carb grocery list, implementing beans into your diet, and switching from white to whole grains. Additionally, try to beef up the amount of proteins on your low carb grocery list to avoid the dreaded “bad” carb cravings. Heathy proteins could include lean cuts of pork and beef, chicken, turkey, cuts of fish, and egg whites. Lean proteins will keep you fuller, so you’ll be less likely to reach for a chocolate chip cookie when your stomach starts to grumble. Next time you’re making your low carb grocery list keep these tips in mind, avoid bad carbs, and stock up on healthy proteins for a fail-proof diet.