Low-Carbohydrate Nutrition in Pregnancy
NOTE - True low-carb eating may not involve carb substitutes at
all. And if you're finding that eating these low-carb foods is
still causing blood sugar rises, it's possible that some of the
claims about being low carb aren't actually true. Diet Doctor
has some great information about The
Dreamfields Pasta Fraud and Low
carb bread: Another fairy tale bites the dust. He also
has a really great explanation of eating low carb - LCHF for Beginners.
About Sweeteners from Chris Kresser
Healthy Alternative Sweeteners for
Pregnancy - safety of stevia, maltitol and other natural
sweeteners with low glycemic index.
If you have a cook in the family, you're way ahead of the
game. There are tons of websites and blogs devoted to low-carb
recipes for carb-like foods:
I particularly like SavingDinner.com,
Lighter Side and The
Bulletproof Diet. (They're the authors of The Better Baby Book, an
excellent resource.) The Diet Doctor has some great
information about eating low carb - LCHF for Beginners,
including information in other languages.
instead of mashed potatoes - poke around to find a recipe you like
Rolls instead of sandwich rolls
You can even make some treats that are usually awful for you but can
be made to be relatively healthy:
Cupcakes - Coconut oil is now considered healthy.
Carb Girl Scout Samoas - these seem quite ambitious, but you
could make a very large batch and freeze them to last a while.
The internet is full of low-carb recipes. Here are some
excellent collections and blogs:
LAKANTO® is a
mixture of the high-purity Monk Fruit extract (Luohan Guo) and
Erythritol. It's a delicious natural zero calorie, zero
glycemic sweetener with the sumptuous rich taste of sugar. - they
offer a free Celebrity
Low-Carb Recipes from sugarfreelowcarbrecipes.com
Gluten-Free & Sugar-Free Recipes from yourlighterside.com
There is some research to show that it's possible to reduce the
carbs and calories in rice by 50% by cooking it with a little
coconut oil and refrigerating it for at least 12 hours before
reheating it. NOTE - you have to be very careful about food
poisoning so read all the precautions! This method is
described on web pages from sciencealert.com
You can also check out the description of the talk to be presented
at the American Chemical Society - New
low-calorie rice could help cut rising obesity rates.
If you're not such a great cook, you may find it easiest to eat
simple foods and just avoid foods with carbs. Or you might
want to look around the internet for carb-like foods sold as
low-carb foods. Beware, some of these have been fraudulent in
the past, so keep a nutrition log and track how different foods
affect your blood sugars.
carries an excellent selection of Low
Carbohydrate foods and treats from a wide variety of
producers. I list some of my favorite products below, or
you can do your own search:
Breads, Crackers and Pasta
It's really nice to have some basic breads to use in sandwiches,
crackers for dipping in hummus and pasta to go with some healthy
homemade high-protein sauces.
These are the ones I've found most recently, and which are my
current favorite: The SmartBUN
from The Smart Baking Company /
smart-baking.com - a delicious gluten-free hamburger bun that
is high in protein, fiber, Omega-3’s and 72 calories. Combining
flax, egg whites and all natural non GMO ingredients. They
also make the Smartcake,
which looks great! THANK YOU!!!
SmartFoods Powered by WIO
- I haven't tried these yet, but they look very good.
Crisps are great low-carb crackers. I especially
like the Seeded kind. I like the Toasty Onion, too, but
they're not quite as crisp.
Here are some other good low-carb bready options that you can order
Noodle brand offers Miracle Rice, Angel Hair or
Fettucine. I thought the pastas were just so-so and almost a
little unappetizing. But I absolutely loved the Miracle Rice;
it met my expectations in absolutely every way. It was great
with Chinese takeout, at least! What a pleasure to discover
the Miracle Rice!
La Tortilla Factory
makes an excellent Carb-Cutting
Tortilla. This is currently my favorite bread-y item.
Middle East Bakery Low Carb Pita Bread
Middle East Bakery Reduced Carb Tortillas
CARBiano Low Carb Ready-to-Heat Pizza Crust
Julian Bakery bread -
These can be hard to find, but their web pages list distributing
merchants. NOTE - Their Amazing Sourdough really is amazing
and has only 4 grams net carbs per slice. Their Formula #1
used to be really wonderful, but as of Oct., 2012, they've reworked
the recipe to make it softer, but now it's kind of like a sponge,
and I actually couldn't eat the one bite I took.
Great Low Carb Bread Company
818-505-9499 - I don't have any experience with these, but they seem
worth checking out.
If you're missing fruit juices or other sugary drinks, you may
really like the SweetLeaf
Liquid Stevia Flavor. They have an amazing breadth of
flavors, including Cola, Root Beer, Berry, Hazelnut, Peppermint and
Watermelon. My favorites are Vanilla Creme and Cinnamon, mixed
2:1 in hot water in the colder weather; and berry or lemon in
chilled water in the warmer weather.
Yummy Low-Carb Treats without Maltitol
If you're a milk chocoholic, you will be VERY PLEASED with the taste
of these stevia-sweetened chocolate bars by Coco Polo by YC
Chocolate. I've tried quite a few and now consider these
to be as tasty as any chocolate made with regular sugar, only
they're much better for your health. Most sugar-free milk chocolates
require maltitol to achieve any noticeable sweetness. This bar does
it with stevia and a bit of erythritol. I also appreciate that the
cocoa is sourced through sustainable practices and most ingredients
are non-GMO and on the more natural side. If they start making one
with coconut, I will have found the Holy Grail of sugar-free
Carb Specialties ChocoPerfection Bars. I wish they would
offer more varieties.
Lucienne's offers dark
chocolate with stevia in three varieties. They also have
and sugar-free hazelnut and almond cookies, which are quite
tasty if you like nuts. "Our Sugar Free Chocolate is made with
premium quality cocoa beans, grown on Rainforest Alliance Certified™
farms in Ecuador." They use stevia as the sweetener. I found
the chocolate too dark for my tastes, but it was very good for dark
There are some fabulous mixes from Dixie
Diner; my favorite is Dixie
Diner Carb Counters Brownie Mix
I also love the Big
Train cookie mixes, especially Chocolate Chip and Peanut
Butter. Their carb levels are a little higher than Dixie
Diner, so watch the numbers. Big
Train Low Carb Chocolate Chip Cookie Mix is really
yummy. They're so good, you'll be sorely tempted to eat a lot
more than the 7 grams of net carbs they tout. The bag says it
makes 34 cookies . . . I made two dozen of what seemed like
standard-size chocolate chip cookies.
Aunt Gussie's offers
some excellent Sugar-free
Cookies and Sugar-free
Julian Bakery bread -
they have zero-, one-, two- and more-net-carbs breads. If you
can get them fresh, they're really yummy! Sourdough with yummy
butter and low-carb jam is actually really yummy! [Carried at
Bee Health Foods in Mountain View, CA.] NOTE - As
of October, 2012, they have revised their recipes for SmartCarb#1
and SmartCarb#2. I have to say that the former tastes like an
organic kitchen sponge. I haven't tried the latter yet.
Nature's Hollow makes some
very nice sugar-free jam preserves, syrup, Bar-B-Q Sauce, Ketchup
and Honey. Jam & Jelly Fruit Preserves. They're
sweetened with xylitol. The total carbs is not that much less
than with real sugar, but some of those come from the fruits
themselves. [Carried at Bumble
Bee Health Foods in Mountain View, CA. Apparently
Whole Foods carries these, too.] This YouTube video
about Nature's Hollow explains the health benefits of xylitol
and offers a promo code.
Very Acceptable Low-Carb Treats without Maltitol
So, let's face it, you're trying to trick your body into thinking
that non-nutritive foods are yummy. This is a tall
order. So there are large classes of foods that are acceptable
substitutes when you know that the high-carb foods are really bad
VERY YUMMY Low-Carb Treats WITH Maltitol or Erythritol
Remember, the maltitol can cause "intestinal discomfort", so be
cautious! Try one piece one day and then maybe two pieces the
next day and see how your body does with it.
See's Sugar Free
products are really tasty. I would prefer a milk
chocolate nut product, but I'm learning to enjoy dark chocolate,
too. These really taste very good.
Halo Top Ice Cream is
low-calorie, high-protein, and low-sugar and tastes really very
good. They're at our local Whole Foods as of Sept.,
2016. (They used to carry Clemmy's Ice Creams.)
For an extra low-carb treat, you can make Magic Shell, which has
coconut oil to make it harden on contact with ice cream. It's
quite fun. There are lots of recipes online, but the easy
low-carb version I use is about two-thirds cup each of coconut oil
and and Coco Polo milk chocolate chunks (sweetened with
stevia), plus 1 teaspoon vanilla and twelve drops Sweet Leaf clear
liquid stevia. I melt it on low temperature (about 140
degrees) in the toaster oven until it's liquidy enough to blend
everything together. I do this in a Corelle bowl which can
then be used to store the leftovers for next time. It's easy
and delicious. I've also used this as a sort of frosting on
the low-carb cakes
These don't taste quite like the real thing, but they go a long way
towards relieving any desires for cake and ice cream.
Dr. John's Candies are from a
dentist who wanted to create better-tasting sugar-free
candies. He started with hard
candies and caramels
and taffies and now has expanded into chocolates.
I'm VERY impressed with the quality of his peanut butter and mint
chocolates. But they're all very, very good.
Perfectly Sweet carries
a great selection of sugar-free or no-sugar-added products.
They carry the only maltitol-sweetened petits fours I've found, and
I can attest that they're really good! They also offer
maltitol-sweetened baking goods, such as marshmallow fluff, and a
Whitman's Sampler diversity of milk and dark chocolates. [NOTE -
Some of their products are sweetened with Splenda and other
artificial sweeteners which I recommend avoiding during pregnancy.]
carries an excellent selection:
Candy products are absolutely delicious. The Sugar
Free Caramels are both creamy and a little chewy, and the Sugarless
Caramel Clusters are terrific. They also carry Sugar
Free English Toffee and Sugar
Free Peanut Brittle.
There are some fairly fancy European chocolates from La
Nouba, including Silhouette
Belgian Chocolate, and they also offer a fabulous Chocolate
Hazelnut Spread, like Nutella.
Asher's offers Chocolates
Sugar Free Candy Bars and Sugar
YC Chocolate offers
maltitol chocolate as well as their new line of stevia
products. The maltitol chocolate offerings include creamy
truffles and boxes of assorted chocolates, including
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