The Low-Starch Diabetes Solution by Rob Thompson & Dana Carpender

Author:Rob Thompson & Dana Carpender [Thompson, Rob & Carpender, Dana]
Language: eng
Format: epub, pdf
ISBN: 9780071621502
Google: ajuGcS1hnFAC
Publisher: IB Dave's Library
Published: 2009-10-29T07:00:00+00:00

If you have diabetes, there’s nothing to be gained by worrying about dietary fat or cholesterol. As discussed in Chapter 4, low-fat, low-cholesterol diets have been a dead end. They don’t reduce blood vessel disease or even lower blood cholesterol levels much.

Nor do you need to worry about trans fats. Most of the trans fats in our food are in starches. All you need to do is cut out fl our products, potatoes, rice, and sugar-containing liquids. That’s as easy as it gets.

Here are some tips to help you get the starch out of your life:

• Pick at your food. Starch is usually separable from other foods. Use your fork to pick it out, and push it to one side of your plate.

• Build a starch pile. Try to eat the other things on your plate fi rst, and put the starch in a pile on the side of your 118 Six Steps to Optimal Control of Your Diabetes plate. If you still feel like eating some starch after you’ve eaten everything else, go ahead and have a little. By that time, the other food has had a chance to reach your bloodstream. All that starch sitting in a heap won’t look so good to you. When you leave the table, you can look at the starch pile and congratulate yourself on the glucose shock you avoided.

• Combine meal-size salads with entrees. Instead of the usual small salad before your lunch or dinner, have a meal-size salad with lots of hearty ingredients. Then skip

the starchy side dishes and just go for the entree.

• Don’t start your day with a glucose shock. The research has been done so many times that it’s getting repetitive: if you have a starchy breakfast, your insulin levels will be higher, your blood sugar will fl uctuate more, and you will tend to eat signifi cantly more during the remainder of the day. If you must have some starch, try not to eat it for breakfast.

• Learn to make a microwave omelet. Some people say they don’t have time to fi x eggs for breakfast. You can make a microwave omelet in the time it takes to fi x yourself a bowl of cereal. Just whip a couple of eggs and a glop of milk in a bowl and microwave it for three minutes at 40

percent power. Put a little butter, salt, and pepper on top, and you have a satisfying starchless breakfast.

• Learn to make classic omelets. I don’t need to tell you how delicious a good omelet can be. I don’t even need to tell you how to make one; instructions are all over the Internet. What I can tell you is that they’re fun to cook and make a hearty breakfast that won’t raise your blood sugar.

• Eat All-Bran cereal regularly. The modern diet is so refi ned that we have become grossly defi cient in insoluble fi ber. The only practical way to get enough of it to do you any good is to eat All-Bran cereal regularly.

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