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Diabetes entered our life in December, which has prompted us to learn more about eating a low-carb diet.
One of the most helpful things I have done was go on a tour of the Hy-Vee Grocery store with the Hy-Vee Dietician, Jaime.
The goal is to keep blood sugar even by eating a balance of foods at regular intervals, limiting bad carbs as much as possible, and watching the quantities of good carbs.
I have customized a grocery shopping list, removing the things with carbs that we plan to cut out like potatoes and rice. That’s 380 calories, 17 g fat, 48 g carbs, 4 g protein, or 42% fat, 53% carbs, 5% protein! At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs.
Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week.
But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet.
Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind.


Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. I had of course heard of low-carb and the Atkins diet before, but found it all too confusing.
We looked at a lot of food labels, she pointed out some good choices and gave me some great advice.
Usually we are busy and want to run into the store with our list, grab what we need and go. There are still some things with carbs on there, because I just don’t think I can exist without crackers, and a few other things like cereal and salty snack foods. 5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group). In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. These refined carbohydrates are not only higher in sugar and significantly lower in nutrients and fiber than whole foods, but they also break down more rapidly into glucose and enter your bloodstream far faster than vegetables and other good carbs. Jaime said our bodies need some of the good carbs, it’s a matter of how much and a balance with protein and veggies. A process of learning how to think about food differently, and making changes in how you prepare it.


Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits. It can be hard to see the labels in a store, so it can be helpful to look things up online at Calorie CounterВ  (You can find nutrition labels for some brand names here.) First look at the serving size, then the grams of carb.
Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different.
You will be amazed at how many carbs are in some things, and at the variation between brands. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate. A low-carb diet has the additional benefit of weight control, and is generally a good choice for those looking for a healthy diet.



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