Top 6 Best Fruits for a Low Carb Diet
Looking for the Top 6 Best Fruits for a Low Carb Diet? What…you can’t have any fruit on a low carb diet?
If you think sticking to a low carb diet plan means shunning fruit, you’re not alone. In a survey, 30% of low carb dieters said they had reduced their fruit intake and 14% had stopped eating fruit altogether. This means roughly 11 million Americans have dropped some essential nutrients from their diets.
Eliminating fruits is a common misconception. Fruits, especially the ones below, will provide building-block nutrients in your diet while not raising your blood sugar, AND they provide an excellent source of fiber.
Which fruit packs the biggest nutrition punch? It’s the lowly Kiwi! So be sure and include 1 cup of fruit a day in your low carb diet plan.
Here’s my Top 6 Best Fruits for a Low Carb Diet and their carb count per one cup serving:
KIWI 14gm
AVOCADO 12gm
PAPAYA 14gm
CANTALOUPE 18gm
STRAWBERRIES 11gm
GRAPEFRUIT12gm
See? Now wasn’t that easy and tasty? It’s no problem having fruit on a low carb diet if you choose wisely.
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The Menopause Diet “Cheat Sheet”
MASTER YOUR NEXT PARTY BUFFET WITH THESE 5 GREAT TRICKS
(from First for Women, Dec. 2002)
1. Bring on the bean dip to stop starch absorption. Chickpeas, kidney
beans and soybeans have glycemic indexes as low as 10 — even canned baked
beans clock in at just 48 — so dip in! And research from the University
of Scranton in Pennsylvania shows that adding beans to a meal slashes
starch absorption by 66 percent, averting the blood-sugar and insulin
surges that set the state for fat storage. Same goes for fruits and veggies,
most of which come in below 50.
2. Drizzle on lemon to stop the sugar surge. Steal some lemon wedges
from the complimentary bar at your company party and put them to good
use. Australian research suggests that drizzling side salads and veggies
with lemon juice, vinegar or other acidic condiments can cut the blood-sugar
spike from an average meal by as much as 30 percent.
3. Head to the carving station to dodge energy lows. With a glycemic
index of zero,protein and fat have a minimal effect on blood-sugar levels,
so take a hint from the Whos in Whoville and load up on the roast beast!
Plus, including a few ounces of protein and a dab of fat in every meal
slows carb absorption, dampening blood-sugar spikes that can cause your
energy to falter if you do eat food on the high end of the glycemic scale.
4. Stick to whole-wheat crackers to nix cravings. When the cheese platter
rolls around, pass on crackers that aren’t made with fiber-rich whole
wheat. White cereals, breads and crackers have glycemic indexes as high
as 100. Within 20 minutes of eating, the pancreas produces an insulin
surge that shuttles sugar into fat cells. Your blood-sugar level plunges,
you feel famished and your brain looks for a quick fix from the same foods
that put you on this roller coaster in the first place.
5. Down a glass of milk to flip your fat-burning switch. Take a tip from
Santa: The milk he drinks every Christmas Eve may help slim his bowl full
of jelly. With a glycemic index of 40, milk helps prevent fat storage
and speeds fat burning. Other great drink options: seltzer, unsweetened
tea or coffee, and diet soda.
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Skip Breakfast and Gain Weight
Guess which meal is the most important one of your day? It’s BREAKFAST, the very one we most often skip because of time constraints. Well, if you need more convincing that you need to start out the day with a healthy meal, read what this new research article discovered.
Women who regularly skipped their breakfast were more likely to pack
on the pounds and increase their risk for heart disease than anyone
else.
According to the study published in the recent issue of the American Journal
of Clinical Nutrition, women skipped their breakfast for two weeks
but were found to ear more during the rest of the day,which resulted
in higher cholesterol levels, and less sensitive to insulin than women
who ate breakfast every day.
Researchers followed the effects of eating or skipping breakfast on
calories consumed and burned throughout the day as well as circulating
insulin, glucose, and cholesterol levels in 10 healthy women of normal
weight.
If you ate breakfast, you actually consumed about 100 fewer calories
per day and had a better insulin response to eating, suggesting that
your risk of diabetes was lower. This is known as the Staub-Traugott
effect, which showed that eating meals closer together determines your
blood sugar response to the next meal. This also affects your LDL or
“bad” cholesterol levels,also making them lower, which is a GOOD thing.
Bunch this all together and the researchers discovered a real negative
effect from skipping breakfast:Increased cholesterol and insulin levels
may also increase your risk of heart disease over time.
You don’t need a research study to understand that skipping breakfast
has become more common due to misguided efforts to lose weight or time pressures in the morning. So try some quick and easy starters for your day with The Menopause Diet Plan.
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