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LOW CARBOHYDRATE RECIPES
For Low Carbohydrate Diets
LOW CARBOHYDRATE INFORMATION
Foods with a lower glycemic index

ABOUT GOOD CARBS

Not all carbs are created equal.

Foods with a lower glycemic index (GI) help stabilize your blood sugar and come loaded with nutrients and fibre -- which fill you up, give you longer lasting energy and keep your digestive system humming.

Good carbs have these healthy characteristics:

  • high in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers cholesterol levels, helps to remove toxins from the body

  • low glycemic index: stabilizes blood sugar levels and insulin production

  • high in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease

  • low 'energy-density' (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance

  • greater 'thermic effect': naturally stimulates metabolism and promotes fat loss

GOOD CARB FOODS

  • Whole-grain bread; Moderate GI rating, filling, loaded with fibre
    How to eat it -- Eat as toast with a low-sugar jam, in a sandwich filled with tuna (made with low-fat mayo and lots of veggies) or slices of roast turkey

  • Legumes Lentils, kidney beans, chick peas and the like are both a protein and a carb; Low GI rating, full of nutrients and fibre
    How to eat them -- Mixed with vegetables and some curry sauce on brown rice, rolled into a whole-wheat wrap.

  • Brown rice; Moderate GI rating
    How to eat it -- The same way you would eat white rice, served with curries, meat and veggies and in sushi

  • Sweet potatoes; Moderate GI rating, plenty of nutrients and fibre, great taste
    How to eat them -- The same way you would eat regular potatoes -- mashed, baked or barbecued with spices and a dash of olive oil; chopped up in a soup, chili or curry

  • Pasta; Low GI rating, especially whole-grain varieties
    How to eat it -- Buy whole-grain pasta whenever possible, cook al denté and keep your serving size between half a cup and one cup (125 to 250 mL).

  • Apples, pears, grapefruit; Low GI rating, nutrient- and fibre-rich
    How to eat them -- Whole rather than juiced. Although you always want to eat a variety of fruit, focus on these low-GI varieties if your weight is an issue.

  • Lettuce, broccoli, spinach, celery; Low GI rating, minimal calories and lots of fibre
    How to eat them -- At almost every meal, toss low-cal vegetables onto your plate to fill up your stomach and give you lots of nutrients; eat salads frequently.

The following cookbooks about Low-Carb, Good Carbs or Bad Carbs will be very useful in guiding you to identifying good and bad carbohydrate foods.

 

Low-Carb Recipe Navigation
· Low-Carb Appetizers
· Low-Carb Beverages
· Low-Carb Desserts
· Low-Carb Main Courses
· Low-Carb Sauces
· Low-Carb Side Dishes

· Good Carbs Vs. Bad Carbs

· Low-Carb Cookbooks at Jessica's Biscuit®
· Low Carb Cookbooks from Amazon.com

 

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