Here is a list of foods that will have little impact on your blood glucose level. One very simple rule to go by is to eat whole foods wherever you can, Completely avoid any vegetables that come from beneath the ground as these are all high in starch and quick acting carbohydrates. Pasta, bread, rice and baked goods that are made using refined grains should also be avoided these contain nothing but quick acting carbohydrates that will impact hugely on your blood glucose levels. Its very simple once you get your head around it and life becomes a breeze instead of a chore. It’s so uplifting when my blood sugars are nice and stable instead of being all over the place. I certainly don’t miss those disappointing high blood sugars anymore that make you upset and feel defeated. Here’s a list of foods that are good for us, contain all our nutritional needs and will have a far less impact on your blood sugars.
Lets start with Vegetables
Artichoke Hearts, Asparagus, Bamboo Shoots, Beet Greens, Bell peppers, Bok Choy, Brussel Sprouts, Broccoli, Cabbage, Cauliflower, Celery, Collard Greens, Celeriac, Daikon, Radish, Dandelion Greens, Eggplant, Endive, Escarole, Hearts of Palm, Kohlrabi, Mushrooms, Mustard Greens, Okra, Patty Pan Squash, Pumpkin, Radicchio, Rhubarb, Sauerkraut, Scallions, Snow Peas, String Beans, Spinach, Kale, Summer Squash, Turnip Greens, Turnips, Watercress, Water Chestnuts, Zucchini (courgette) and Zucchini Flowers.
Cucumber, Lettuce (any types), Bell Peppers, Cress, Rocket, Water Cress and Walnuts
Sources of protein
Beef :- in any form (just be careful with burgers and ground beef as sometimes manufacturers add extra carbohydrates to them in processing.
Chicken :- again any form, just be careful of processed options like breaded or batter covered products as they have loads of excess carbs. So many herbs and spices you can coat or add to your chicken dishes with zero carbs in. I’ve even created a chilli and herb crumb from ground almonds that I sometimes make as a treat, again no blood sugar spikes.
Eggs :- invaluable source of protein and add an extra feeling of fullness to your meals, so versatile as well. Never have too many eggs in your pantry. omelette for breakfast is a massive hit with me, you can add mushrooms, peppers or any veg of the above list, will keep hunger locked up till lunch.
Pork :- Again all forms, just watch out when on the hunt for sausages as these can be loaded with added naughties like dextrose, Flour and breadcrumbs to bulk them out. always look for the highest meat content possible. Also sweet cured bacon and gammon should be a no brainer as well. smoked is perfectly fine and by far my favourite.
Cheese :- Go for hard cheese like cheddar and edam over softer cheeses you’ll be surprised just how much protein there is in cheese 30g per 100g is on par with chicken.
Alpro No added sugar Yogurt :- Not massive on the protein content but does make a nice change from omelette sometimes and with nuts and seeds added you soon boost its protein content.
Seeds :- Hemp, chia and flax are my seeds of choice and packed full of protein, healthy fats and minerals. I make an extremely low carb bread using flaxseed, its so much simpler than ordinary bread to make. With added benefits of being naturally packed full of omega 3, protein, copper and thiamin to list just a few. plus 3 small pieces are all you need. no more rucksacks for your packed lunch. recipe is in the recipe section.
Nuts :- Brazil, Hazelnut and walnuts make and excellent alternative to a breakfast cereal my special yogurt, nut and seed recipes is in the recipe section. Its packed full of goodness and loaded with steady release energy. so easy to make and tastes out of this world.
Fats :-Coconut oil is lovely to cook and bake with, I use it in my stir fry instead of sesame seed oil or supermarket brought stir fry oils. cooks food really nicely adds lovely flavour and leaves a smoothness to your dish that is delicious.
Butter :- Yes you read correctly, no artificial spreads in my household, i mean if a fly won’t even go near them then why should we. i use butter to grease my pan for my omelette, use it on my low carb savoury scones, in cake recipes and also in my no sugar butter icing.
Fresh Cream :- For hot drinks instead of milk. Great news for all you coffee lovers, creamy coffee is my favourite (decaf of course). Its even lovely in tea as well, I’m an avid tea drinker again decaf for me though.
Flour Alternatives :- Really need a mention here also, i use almond flour to bake with, I’ve made all kinds of sugar free cakes now. one of my favourites is no added sugar whatsoever Red Velvet cake, it has the most tasty cream cheese frosting on top its so delicious. Also I’ve mastered muffins and savoury scones, The last two come in really handy if you don’t fancy a decent sized salad at lunch and need to find a few grams of carbs. All recipes can be found in the recipe section on here.