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