Whether you just love breads and pastas, or whether you’re unaware how skewed your diet is, you have to stop carb- loading if you want to balance your blood sugars.
Choose Protein at Every Meal
Here are a few suggestions to get you started:
- Swap cottage cheese for yogurt some mornings, or add cottage cheese to salad at lunch time. (Low-fat cottage cheese is 73% protein, substantially higher than yogurt, and definitely higher than nut butters, or beans).
- Drink bone broth and substitute bone broth for water in cooking (for grains, legumes, sauces, simmered veggies). I even mix bone broth with tomato paste whenever I need tomato sauce. Most brands average about 8 grams of protein per cup. It’s easy to make your own!
- Slip in an extra egg white! Yolks are mostly fat, but whites are almost all protein. (You can save the yolk for a moisturizing treatment for dry hair.)
- Snack on grass-fed jerky. This helps offset the tendency to grab chips, crackers, cookies, and other empty carbs between meals.
- Top salads with canned crab, shrimp, tuna or salmon. If your budget is tight, these seafood options are much more affordable than fresh fish, poultry, or meat.
- Focus on breakfast. Adding a little more meat to lunch and dinner may be easy, but it’s trickier to get enough protein in the morning. If you want to avoid heavy, high-fat choices, you might consider a sausage alternative that goes well with breakfast foods.
- Whisk some collagen powder into salad dressings, meat sauces, or even your oatmeal!
- Sub sprouted grain bread for your regular loaf.
Ways to Stop Carb-loading
- Limit yourself to 1/2 cup fruit at breakfast. If you are a smoothie lover, it may be easy to overdo it here. And if you eat oatmeal, remember that your bowl is all carbohydrate even before you start topping it with honey and fruit.
- Choose grain OR potato for a meal, but not both. If your curry contains potato cubes, you don’t need rice, too. If you’re eating mashed potatoes, skip the dinner roll.
- Reduce rice and pasta to 1/2 cup per meal.
- Try Thin Slice bread for 15-17 grams carbohydrate instead of the 28-35 grams of a normal slice. Seeded breads tend to be lower in net carbs because the high fiber is subtracted from the carb count. A great one is Dave’s Killer Bread Power Seed.
- When you eat out, skip the dinner roll.
- Make breakfast count! Experiment with some low-carb breakfasts, such as egg & avocado, or cottage cheese pancakes, topped with honey butter (2/3 butter, 1/3 honey).
Stop Carb-loading to Restart Your Energy
High levels of refined carbohydrate intake have been associated with chronic fatigue, cravings, hormone imbalances, obesity, insulin resistance, depression, anxiety, high cholesterol levels, and even autoimmunity. If you want to regain your health, it’s best to stop carb–loading as your first step.