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Helping
you stay on a healthy low carb diet, using low glycemic carbs,
increased fiber, healthy fats, and adding to your knowledge of
nutrition.
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of our recipes is created with the glycemic index in mind; however,
macro-nutrients counts and diabetic exchanges are provided for those
who use them.
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©
Recipes created by Shake Off the Sugar are copyrighted.
Use and enjoy, but if you share or publish them for non-profit,
please give credit to ShakeOffTheSugar.net. Permission
to use or publish these recipes for profit is not granted.
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Low Carb FAQs
from our readers.
- What is the glycemic index? The
glycemic index is a listing of foods in the order those foods cause
surges in insulin. Individuals are given equal amounts, usually half-cup
portions, of a food. Their blood sugar is measured before and after.
Then, an average is taken to determine the glycemic index of that
food. The higher the number, the more the food causes surges of insulin
in the blood stream. Low carb dieters try to stay on the lower half
of the glycemic index. It can be confusing because there are two standards
for the glycemic index: one using white bread as 100 and the other
using glucose as 100. To see our glycemic index, click here: ShakeOffTheSugar.com.
This index uses glucose as the benchmark of 100.
- How much fruit can I eat on a low carb
diet?
During the first two weeks of starting a low carb diet, it is
best to eliminate all fruit, as well as all grains and starches.
Then, gradually add fresh low glycemic fruits like apples, pears,
apricots or peaches in small amounts. See what works for you. If
adding the fruit triggers your carb cravings, then you may need
to leave fruits alone and focus on vegetables (not starches) and
protein. Later, you can try adding fruits again.
- Why is fiber important?
When you see a total carb count in a recipe, that includes the
fiber count. However, when you are calculating the actual number
of carbohydrates your body uses, the fiber should be subtracted
out. The higher the fiber count, the better. Fiber does not cause
insulin surges. Not only that, but fiber helps to slow the absorption
of carbohydrates and is important in the health of your colon.
- How often should I eat?
If at all possible, never skip a meal and do have a small low
glycemic snack at least twice a day. Going hungry will only make
you want to wolf down large amounts of food later. Eating small
amounts of food during the day will help to stabilize your metabolism,
keep your energy at a nice level and will decrease your appetite
at meals. Be sure to read the article Habits
for Healthy Eating for more suggestions.
- Is it ok to drink caffeine?
According to some of my research, caffeine consumed without food
can raise your insulin, therefore your blood sugar. Artificial creamers
for coffee will also trigger an insulin response. Use real cream.
Be sure to have a small bite of a low glycemic carbohydrate with
your coffee, like a Triscuit or an apple. For some reason, that
helps to prevent the problems with consuming caffeine on an empty
stomach
- How much water should I drink?
About 8 glasses (or 64 ounces) each day. Coffee, tea, and soda
are in addition to your water intake.
- I've stopped losing weight. What's wrong?
Plateaus are a natural part of losing weight. Your body is probably
going through an adjustment period. Be sure you are drinking enough
water. If you are sedentary, walk, take the stairs, force yourself
to move. Keep a journal of everything you eat and drink and when
you eat them; sometimes you can find the problem simply by looking
at your food intake on paper. Artificial sweeteners can be a problem
for a few people by triggering sugar surges. If they are part of
your diet, try eliminating them and see what happens.
- Is it true I can eat as much as I want?
Your are probably safe if you are talking about lean meat, eggs, and
green vegetables alone. However, if you are adding any kind of carb
except for green vegetables (leafy greens, green beans, broccoli,
etc.), portion size does matter. Too much of a carb, even a low
glycemic one, can cause surges in your blood sugar. After being
on a low carb diet for a while, you should discover that you are
satisfied with less food.
- What alternative sweetener should I use?
What works for one person may not work for another. You have to determine which one works for your body. Some of the alternative sweeteners can cause gastric upset and other side effects, like headaches. Everyone should remember that sweeteners and sweetened foods should be an occasional treat, never part of a steady diet. And, if you have no self control over portion sizes and number of portions, it is better to simply leave it alone altogether. For more information on sweeteners, click
here for Sugar & Sweeteners, a Little Primer.
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|  If you enjoy our recipes, you will love this cookbook! Click here for more information.
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 A great source for helping your kids learn health and safety.
| Did you know?
All carbs are not created equal. Although we include
carbohydrate counts with our recipes, low glycemic carbs should not
cause excessive surges in your blood sugar. |
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