Learn These Low Carb Diet Guidelines

One of the best ways to get on track to healthy eating is to eliminate some of the unhealthy foods from your diet, such as processed foods and simple carbohydrates. This month, we'll be sharing some facts about eating fewer carbs, as well as lots of delicious and healthy low-carb recipes. Today we're going to clear up some of the confusion about eating a low-carb diet.

The guidelines of any diet can be a confusing mess if you don’t have a clear understanding what the diet is all about.  Why are certain foods permitted and others are eliminated?  What are these 'good' foods actually doing for your body and your health?

Low carb diets focus on omitting the bad carbs (simple carbohydrates) from your diet, and replacing them with good carbs (complex carbohydrates.)  Since carbohydrates provide a source of energy for your body, it’s important to remember not to eliminate all carbs from your diet.  This is often a mistake among excited dieters when they don’t have all the facts. 

Another mistake sometimes made by overly enthusiastic low carb dieters is thinking you can meet all your body's needs by eating just protein.  Again, good carbs provide the fuel to burn for energy.  You need protein, but you also need to feed your body good carbs to stay nutritionally in balance.  Let's sort through some of the basic guidelines for eating a low carb diet.

Bad Carbs

Carbs, carbs, carbs. (Photo credit: Wikipedia)

It's easy to understand why foods that have added sugars such as soda, candy, cookies, and syrups are on the bad carbs list.  Sugar is sugar, right?  But then you'll find white bread, pasta, cereals, rice, and potatoes on the same bad carb list.  Why?  Because refined flour and starchy foods actually are sugar – or at least your body thinks they are and treats them like sugar.  Bad carbs (also known as simple carbs) give the body a quick energy boost, but drops off just as quickly.

Now, if you’re thinking “That’s everything I like to eat!” you are definitely not alone.  When you factor in your fast paced life, along with convenience foods, it’s no surprise we get into the habit of eating foods that aren't always healthy.  However, if you discipline yourself and start thinking about eating healthier as a life-altering process, or even a life-saving process, eliminating those bad carbs from your diet doesn't seem so hard to do.

Good Carbs

These foods are generally higher in fiber and sometimes in fat, too, but good fat.  Like bad carbs, good carbs give you an energy boost, but it's slower to come.  Unlike bad carbs, the energy boost lasts longer, preventing those dangerous spikes in blood sugar.  So, what's on the good carb list?

Depending on the particular low carb diet plan you are following, you'll be able to eat many foods you already enjoy.  You'll be eating a variety of vegetables, fruit and berries, along with nuts and some whole grains in order to get your good carbs.  These will include non-starchy vegetables such as celery, cucumbers, mushrooms, bell peppers, onion, broccoli, eggplant, tomatoes, jicama, all sorts of greens and some root crops, just to name a few.  Whereas bad/simple carbs have little or no nutritional value, these foods provide the nutrients your body needs to maintain good health and prevent illness and disease.

Roast chicken & vegetables = protein & good carbs. (Photo credit: Wikipedia)

Healthy Proteins

Of course, a low carb diet also means a diet rich in protein and healthy fats.  This will include fish, poultry, meat, cheese, nuts, and eggs, along with vegetarian choices such as beans, legumes, and even broccoli and Brussels sprouts.  Not only are proteins important for your health, but the fat provided in some proteins is also necessary to help you feel full after eating.  This prevents over-eating and unhealthy snacking.

The portion of protein versus good carbs varies from diet to diet.  Again, you want to consult your health care professional to see how your particular health needs will be met.  Also, not every protein is desirable in your healthier diet.  You may want to avoid red meats, or cook leaner cuts, for instance.  Cooking your proteins properly is another consideration.  That lean cut of protein or seafood won't be healthy if you cook it in processed oils or cover it in sugary sauces or glazes.  Eggs are considered a perfect protein but if they're fried in butter, your low carb diet will be sacrificed.  Choose your protein, then choose your cooking method using good fats and you'll be on the right track.

Quick Tips

Starting a new diet may be difficult, but the hard part really comes when you are trying to stick to it.  In the beginning, you're all excited about the possibilities.  As time goes on, you may lose momentum, or interest, or both.  There are a few ways to help you stay on track through the ups and downs that come with any diet.  Let's tick off a few here:

Schedule your meal times and plan your menus in advance. This makes it easier to stick with a routine and not stray from your diet.  With this, you'll also be making out grocery lists for your menus.  Shopping with this list will help you avoid impulse buying. 

Ease yourself into healthier eating habits so you don't feel deprived.  Cutting out your favorite 'bad carbs' all at once can be stressful and leave you feeling hungry and sad.  Keeping some potatoes and pasta in the house isn't the worse thing you can do.  Just make them sweet potatoes and whole grain pasta to be on the healthier side.  Even having a few crackers or a cookie or two isn't the end of the world.  If this dieting 'safety net' is helpful, go ahead.  After a while, you won't want them around anymore.

If you're craving carbs, try eating good carbs before you eat the bad carbs.  Wait twenty minutes, eat more good carbs, wait, and continue.  If your craving continues, go ahead and indulge in your craving.  Don't beat yourself up just because you ate a snack that's not on your diet.  Enjoy it, then let it go.

Make a list of  'good carbs' and keep it with you at all times.  This is especially helpful when you don't get your menu plan written and find yourself in the grocery store, spinning around, uncertain of which direction to go – and hungry!  Without direction, your hungry tummy will lead you into the sweets, starch, or bakery aisle.  So, be prepared.

Keep in mind that if you’ve been eating a steady diet of bad carbs, so breaking this old habit won't be easy and there will be setbacks.  You don't have to make the change all at once.  Take baby steps if you need to at first.  Make small changes in your eating habits and lifestyle.  This can help you feel less deprived, which could save your diet in the long run.  A healthier, more energetic lifestyle will be well worth your effort.

Why Eggs Win The Nutrition Excellence Award

Welcome back!  I do apologize for the lack of posts over the last couple of weeks. We had planned to take a week off for the move, but unfortunately, once we got moved in, we discovered that our new internet service did not work. After two weeks of frustration, we are finally connected, and back to our blogs! This week, we're talking about one of my favorite foods. Actually I just boiled a bowl of them which are now sitting in the fridge ready to become a quick snack or healthy addition to breakfast. Of course I'm talking about...eggs!

 (Photo credit: Wikipedia)

When you think of a hearty nutritious breakfast, do you think of a bowl of cereal?  Probably not.  Even a bowl of hot cereal doesn't have the same appeal as a skillet of eggs with sides of meat and potatoes, or a omelet loaded with goodies, or a big thick breakfast casserole.

There are reasons why, other than habit, that we think of eggs for breakfast.  They are cheap, taste good, satisfy just about any appetite, and they can be cooked in so many ways. 

But, eggs have come under some criticism through the years.  Should you eliminate eggs from your diet because of some bad press?  Maybe eggs should be reconsidered before you make your final decision.  Let's take a look.

Eggs Pack a Big Punch in a Tiny Package

Just eating one whole egg provides a wide range of nutrients that your body needs to function.  As the advertising goes, eggs are an incredible food.  A whole egg is what is known as a 'nutrient-dense' food.  This means in the relatively small volume of that egg you receive a large volume of nutrients.

If you have decided to stop eating eggs because you've heard they may be bad for you, let's look at the facts.  Eggs are high in cholesterol, yes, but they are also a tremendous source of nutrients at a very frugal cost.  For this reason, families have depended on eggs to provide healthy meals when budgets are tight. 

In a nutshell (or eggshell), a whole egg provides all the basic building blocks in just the right amounts to maintain a healthy and functioning body. You'll find the entire list of essential amino acids (proteins) including lysine.  This particular amino acid converts fat to energy and helps the body absorb calcium and promotes the production of collagen.  Eggs are the perfect food for not only maintaining health, but for building strong bones and muscles. 

According to many studies, eating an egg a day will help you meet your daily protein requirements as well as other necessary nutrients.  However, there is always that question lurking in the background;  what about the cholesterol?  Let's look at the breakdown to help you understand where the nutrients come from in this super-food so you can make an informed decision.

Egg yolks. (Photo credit: Wikipedia)

Egg Yolks

We hear a lot about complete proteins, and this is one example.  Egg yolks have about 2.5 grams of protein which includes lysine, one protein that is not found in all protein-rich foods.  Yolks also provide a wide range of nutrients such as vitamins A, B6, B12, E, D, K, and folate, as well as iron, calcium, zinc, carotenoids (antioxidants), and essential fatty acids. You'll find only 40 calories from fat in an egg yolk, but you'll also have over 200 grams of cholesterol.  This is where the concern often lies. However, cholesterol is not the evil substance you may have heard, and it actually performs many essential functions in your body.  In fact, for many people, egg yolks may offer a much needed source of nutrients in your diet.

Egg Whites

The great news is, if you are looking for an excellent source of protein with absolutely no cholesterol, egg whites are the perfect solution. You'll get even more protein in the egg whites than the egg yolks, about 3.5 grams.  Egg whites also have only 1 calorie from fat.  But you must consider the downside.  Egg whites offer none of the vitamins, minerals, antioxidants, or essential fatty acids that egg yolks do. Also, they are meant to be eaten together, as your body does not absorb all of the protein from the whites as well without the yolks. In fact, an egg cannot be considered a complete protein if you leave out the yolks.

The Best of Both

As you can see, egg yolks offer a lot of nutrients that egg whites don't.  If your diet is restricted for some health reason, you may want to talk to your doctor about how many eggs you should consume, but most likely you'll want to consider the nutrients in eggs, including the yolks, before you eliminate them from your diet.

Keep a carton of fresh eggs on hand at all times so you can whip up a hearty meal in a snap with this old fashioned super-food.  A strata, quiche, omelet, casserole, or any simple egg dish can be easily suited to most diets.  Give eggs a try today and start enjoying both the healthy and frugal benefits.

For more explanation about the health benefits of eggs, and why they're so good for you, check out the excellent book, Eat the Yolks, by Liz Wolfe.

The Benefits of Going Gluten-Free With Quinoa

We mentioned quinoa last week in one of our recipes, but realized that some people may not be familiar with quinoa. If you aren't, get ready to learn about a tasty and healthy addition to your diet - one that may be easier on your body than other types of grain - especially for those sensitive to gluten.

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

Gluten is basically a protein 'glue' composite that is present in many grains, such as wheat. It's what gives dough elasticity. Why would anyone want to avoid this protein?  Because, for some, gluten causes health problems due to an intolerance. This is a situation that requires a change in diet.  At first glance, it may seem impossible to avoid gluten because it's so prevalent in almost everything we see on the grocery store shelves.  However, once you discover quinoa, you'll find a whole world of food to enjoy!

Is Quinoa Truly Gluten-Free?

Yes, quinoa is a gluten-free food. Because quinoa is a seed, not a grain, the structure of quinoa is totally different from that of grain. For people who are on a strict gluten-free diet, concerns about cross-contamination with airborne wheat or other grains containing gluten can be put to rest. This is due to the fact that most of the world's quinoa supply, which comes from the Ancient Harvest Company, is grown at an elevation of over 12,000 feet in Bolivia. Because of this high altitude, gluten-bearing grains cannot survive, meaning that cross-contamination with gluten grains does not occur. As you can see, it is easy to go gluten free using quinoa as a good source of nutrition. Let's examine a few other reasons why going gluten free can be simple using quinoa.

Protein

Quinoa is packed with protein, containing all 9 essential amino acids. It is also believed to be easier for the body to digest quinoa than most other plant-based proteins. Milk has a similar protein structure, which the body is designed to utilize. The intolerance that some people have for milk is actually caused by the difficulty breaking down the lactose in the milk, not the protein structures. Giving your body a bunch of fuel to run on throughout your day requires protein, and quinoa is a great way to go, and keep going.

Essential Fats And Vitamins

Quinoa is a good source of Omega 3 and Omega 6, the essential fatty acids our body and brain needs to function correctly. You'll also find quinoa to be a rich source of Vitamin E.  You'll recognize these healthy components in just about every age-reducing cream you see in the drugstore. Add to the list the all important antioxidants, folate, and B vitamins that you'll get and you have a healthy powerhouse in quinoa.  Eating gluten-free certainly doesn't mean you have to miss out on any nutrition, at least when you add quinoa to your diet.

Minerals

Quinoa is particularly high in manganese and is also a good source of magnesium. These two minerals combined helps support a healthy immune system and synthesize fatty acids and cholesterol. Quinoa also has increased levels of iron and copper which are basic necessities for healthy blood supply. You'll also find phosphorus, zinc, and even a little calcium thrown into the mix. Eating quinoa as a regular part of your gluten-free diet can certainly replace and boost your nutrition.

Recipe Idea: Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Lower Carbs

Gluten free diets usually come with their own challenges. One of those challenges is finding a way to reduce your intake of carbohydrates. This often leads to using rice more often.  However, a cup of cooked white rice has about 44 net grams of carbs (that's total carbs minus dietary fiber.)  A cup of cooked brown rice has about 41 net grams of carbs.  Compared to a cup of cooked quinoa at about 34 net grams of carbs, the choice to eat quinoa could make sense.  Now, eating quinoa doesn't save extreme amounts of carbs, but if you replace rice with quinoa in your favorite recipes routinely, over time you will be saving quite a bit.  If you are looking for ways to lower your carb intake while eating gluten-free, substituting quinoa for some of the rice you use is probably a wise decision.

There are so many reasons to go gluten-free with quinoa. Whether you are looking to increase your protein, healthy fats, or maintain a healthy blood supply, quinoa is the newest food to add to your diet. If your desire is to cut down the amount of carbohydrates you are taking in on your current gluten-free diet, then quinoa is your go-to food. Making the transition to a gluten-free diet is the easiest move in the world as long as you have quinoa on your plate.

And if you're not sure how to cook or use it, don't worry - we'll share plenty of yummy quinoa recipes on this blog!