The Low-Carb Diabetes Solution Cookbook by Dana Carpender Read Free Book Online

choose one of the lower fat recipes in this book—one calling for, say, boneless, skinless chicken breast or a lean white fish—pair it with a higher-fat side dish.
    ADD THESE, TOO
    In addition to animal proteins, vegetables, and fats, you may have:
    â€¢ Avocado: Up to one-half Hass avocado (the little pebbly-skinned black ones) per day. This is the one exception to the only-5-grams-at-a-time rule. Half a Hass avocado will have about 7 grams ofcarbohydrate, but they are so healthful—loaded with good fats, fiber, and potassium—and so satisfying, that we encourage you to eat them.
    â€¢ Cheese: Up to 4 ounces (115 g) per day of cheeses such as Swiss, Cheddar, Brie, Camembert, blue cheese, mozzarella, and Gruyère. Also cream cheese and goat cheeses. Check the carbohydrate counts.
    â€¢ Cream: Up to 3 tablespoons (45 ml) per day of heavy cream or sour cream.
    â€¢ Mayonnaise
    â€¢ Olives: Black or green, up to 10 per day.
    â€¢ Pickles: Dill or sugar-free, up to 2 per day.
    â€¢ Soy sauce: Up to 2 tablespoons (28 ml) a day.
    After the second week you may add up to 1 ounce (28 g) per day of walnuts, pecans, Brazil nuts, pine nuts, or macadamias.
    Allowable seasonings include:
    â€¢ All individual spices and herbs
    â€¢ Spice blends that contain no sugar; a dismaying number of them do, so read the labels.
    â€¢ Horseradish: Read the labels and choose one with no sugar.
    â€¢ Lemon and lime juice
    â€¢ Mustard: Dijon, spicy brown, or yellow mustard. (No honey mustard, and check the labels on other mustards.)
    Do not use ketchup (although eating 1 or 2 tablespoons (15 to 28 g) of Heinz Reduced Sugar Ketchup per day is allowed), steak sauce, barbecue sauce, or cocktail sauce.
    Food may be baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), grilled, or microwaved.
    As mentioned, some people become dehydrated in the first few weeks of eating low carb and need extra sodium. Unless directed otherwise by your physician, you can have bouillon or broth with extra salt stirred in up to twice a day as needed during the first few weeks of the diet to minimize headache or fatigue. If you’re tired, achy, or dizzy, this is the first thing to try.
    DO NOT EAT
    On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates we encourage are the nutritionally dense, fiber-rich vegetables previously listed. Sugars are simple carbohydrates. Avoid: White sugar, brown sugar, honey, maple syrup, agave nectar, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), yogurt, dairy substitutes, fruit juice, fruit, canned soups, ketchup, and other sweet condiments and relishes.
    Starches are complex carbohydrates that break down into sugars. Avoid: Grains (even whole grains), rice, cereals, flour and flour-containing items, cornstarch, breads, pastas, muffins, bagels, crackers, starchy vegetables such as legumes (pinto, lima, black beans, etc.), carrots, parsnips, corn, peas, potatoes, french fries, and potato chips etc.
    BE WARY OF
    Beware of fat-free or “lite” diet products; all too often the fat has been replaced with sugars, starches, or both. Anyway, you’re not limiting your fat intake, remember? Also avoid sugar-free cookies and cakes—“sugar-free” does not mean “carb-free.” Be careful of prepared dishes such as coleslaw; they often have sugar. At the deli or restaurant, ask questions, and remember,if it tastes sweet, and you don’t know for certain it’s from carb-free sweeteners, it’s sugary.
    Check the labels of liquid medications, cough syrups, cough drops, and other over-the-counter medications that may contain sugar. Most pharmacies carry “diabetic cough syrup” and cold-and-flu relief products in capsule, rather than liquid, form.
    Avoid products that are labeled “Great for Low-Carb Diets!” and ignore “net