Do you have diabetes and long for worry-free food? Tired of all the carb-counting, or just want to lose weight more easily? Here are three surprises . . .
1. We’ve gotten rid of flour, the major source of carbohydrates in food. For flour recipes we substitute white, fluffy protein powder, which has no carbs, and keeps you feeling full and stabilized hours longer than any carb; also makes it easier to stick to a diet if weight loss is your goal. We also use super healthy milled flaxseed which has more fiber than whole grains, no absorbable carbs, and can substitute for unhealthy butter and margarine in baking. Milled flaxseed also benefits heart health, insulin regulation, and insulin resistance.
2. We don’t use sugar in any of its sneaky, unsuspected forms, which means no honey, dried fruit, molasses, brown sugar, sugar alcohols, or agave. “Natural” or “organic” sugar is still sugar. Your body doesn’t know the difference.
Flour and sugar gone? Kicked out completely? Yes, it’s possible. And suddenly weight loss, avoiding prediabetes, and controlling both type 1 & type 2 diabetes become a lot easier.
BROWNIES, each 74 calories, 12g protein, 1g carb, 2g fiber, 0g saturated/trans fat & 4,666 antioxidants
Homemade Protein Bread (easy no yeast recipe), great for sandwiches, Grilled Cheese, soup & salad croutons — all protein, 0 carbs!
Heart health too
What is also critical about this eating plan, as opposed to others, is its avoidance of saturated fat and cholesterol, including trendy “grass fed” red meat. (A classier kind of saturated fat?)
This is especially important because diabetes patients are more than twice as vulnerable as the general population to cardiovascular complications, such as heart disease, stroke, Peripheral Artery Disease (leg amputation), Retinal Disease (blindness), Nerve Disease (nerve damage and loss of sensation in limbs), and – rarely — CKD (chronic kidney disease.). All of these cardiovascular complications are due to arterial narrowing caused by saturated fat and cholesterol deposits, and then clots, blocking arteries inflamed and damaged by fat particles.
This is the crucial point that many diabetic eating plans miss.
In their efforts to stay low carb, they anticipate people’s hunger, so they include large amounts of animal and dairy saturated fat and cholesterol. Diabetes sufferers may at first be happy with the results. They get their blood sugar down and may even lose weight.
But blocked, gunked-up arteries are a dangerous price to pay.
We do use Mediterranean-healthy olive and canola oil, both high in MUFAs and PUFAs — mono- and poly-unsaturated fats which improve arterial health.
We will also show you how to remove cholesterol from fish and chicken. Did you know that fish, chicken, and beef all contain the same amount of cholesterol –70 milligrams per four-ounce serving? What fish and chicken don’t have is saturated fat.
Pancakes: each 98 calories, 15 g protein, 3 g carbs, 0 g saturated fat, and 2 g monounsaturated fat
Cake Brownies: each 74 calories, 12 g protein, less than 1 g carb, 2 g fiber, 1.5 g monounsaturated fat, 0 g saturated fat, & 4,666 antioxidants
Fudge Brownies: each 109 calories, 20 g protein, 4 g carbs, 2 g fiber, 1 g monounsaturated fat, 0 g saturated fat, and 1,866 antioxidants.
Blondies: each 122 calories, 16 g protein, less than 3 grams carbs, 2 g fiber, 2 g monounsaturated fat, 0 g saturated fat, & 2,674 antioxidants
Tortillas, each 61 calories, 11 grams protein, 0 g carbs, 3 g monounsaturated fat, and 36,000 lignan antioxidants
Quesadillas, each 59 calories, 10 grams protein, 2 grams carbs, 1 g monounsaturated fat, 0 g saturated fat, and 12,000 lignan antioxidants
Banana nut bread, each slice 110 calories, 11 g protein, 7 g carbs, 2 g fiber, 2 g monounsaturated fat, 0 g saturated fat, 2,250 lignan antioxidants, and 975 Omega-3 acids
Pizza, each slice (1/6th of a pizza) 161 calories, 23 g protein, 3 g carbs, 2 g fiber, 1.5 g monounsaturated fat, 0 g saturated fat, & 1,000 lignan antioxidants
Homemade Protein Bread: Each slice contains 92 calories, 19 g protein, 0 g carbs, 2 g fiber, 2 g monounsaturated fat, 0 g saturated fat, & 1,500 lignan antioxidants
Burger rolls, each 177 calories, 36 g protein, 0 g carbs, 2 g fiber, 2 g monounsaturated fat, 0 g saturated fat, & 11,502 antioxidants
Fudge Sauce too!, each 2 tbsp serving contains 20 calories, 2 g protein, 2 g carbs, 4 g fiber, 1 g total fat (no saturated or trans fat , & 16,000 epicatechin antioxidants