Low Carbohydrate food

Nowadays lot of being said about low carbohydrate food. It is good for health and we should eat less carbohydrate rich food. In fact a proper proportion of all food types is good. Unfortunately most of the food is carb. loaded- visible or hidden. While choosing low carb. food, one should be careful. If it is a readymade/packed food then we can read content and then wisely we can decide. But for other food items we have to decide which are available  fresh.


I am providing a small list, considered to be low carb and healthy but we can see and select –

Carb contents in daily food

  • White bread (1 slice):14 grams of carbs, 1 of which is fiber.
  • Whole-wheat bread (1 slice):17 grams of carbs, 2 of which are fiber.
  • Flour tortilla (10-inch):36 grams of carbs, 2 of which are fiber.
  • Bagel (3-inch):29 grams of carbs, 1 of which is fiber.
  • Banana (1 medium):27 grams of carbs, 3 of which are fiber.
  • Raisins (1 oz / 28 grams):22 grams of carbs, 1 of which is fiber.
  • Dates (2 large):36 grams of carbs, 4 of which are fiber.
  • Mango (1 cup, sliced):28 grams of carbs, 3 of which are fiber.
  • Pear (1 medium):28 grams of carbs, 6 of which are fiber.
  • Apple (small): 21 grams of carbs, 4 of which come from fiber.
  • Corn (1 cup):41 grams of carbs, 5 of which are fiber.
  • Potato (1 medium):37 grams of carbs, 4 of which are fiber.
  • Sweet potato/yam (1 medium):24 grams of carbs, 4 of which are fiber.
  • Beets (1 cup, cooked):16 grams of carbs, 4 of which are fiber.
  • Cooked pasta( 1 cup) contains 43 grams of carbs, only 3 of which are fiber
  • Whole-wheat pasta is only a slightly better option at 37 grams of carbs, including 6 grams of fiber.
  • Cooked regular or instant oatmeal(/2 cup) provides 32 grams of carbs, only 4 of which are fiber.
  • Cooked steel-cut oats (1/2 cup) has 29 grams of carbs, including 5 grams of fiber.
  • Granola cereal (1/2 cup) contains 37 grams of carbs with 7 grams of fiber.
  • Grape Nuts cereal packs (1/2 cup) contains 46 grams of carbs with 5 grams of fiber.
  • Nonfat sweetened fruit yogurt (1 cup) can have up to 47 grams of carbs, which is even higher than a comparable serving of ice cream
  • Unsweetened apple juice 12 ounces (368 grams) contain 48 grams of carbs.
  • Unsweetened grape juice (per 12-oz serving) provides a whopping 60 grams of carbs.
  • Fat-free French dressing (two tablespoons) contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs.


The carb counts for one cup (160–200 grams) of cooked beans and legumes:

  • Lentils:40 grams of carbs, 16 of which are fiber.
  • Peas:25 grams of carbs, 9 of which are fiber.
  • Black beans:41 grams of carbs, 15 of which are fiber.
  • Pinto beans:45 grams of carbs, 15 of which are fiber.
  • Chickpeas:45 grams of carbs, 12 of which are fiber.
  • Kidney beans:40 grams of carbs, 13 of which are fiber.


Carb counts for one tablespoon of several types of sugar:

  • White sugar:6 grams of carbs.
  • Maple syrup:13 grams of carbs.
  • Agave nectar:16 grams of carbs.
  • Honey:17 grams of carbs.
  • Tortilla chips one ounce (28 grams) contains 18 grams of carbs, only one of which is fiber. This is about 10–15 average-size chips.
  • Crackers vary in carb content, depending on processing.
  • Whole-wheat crackers contain about 19 grams of carbs per ounce, including 3 grams of fiber.
  • Whole milk contains the same 12–13 grams of carbs per 8 ounces (240 grams) as low-fat and fat-free milk.
  • Gluten-free breads, muffins and other baked goods are not typically low in carbs. In fact, they often contain even morecarbs than their gluten-containing counterparts.




Usually when the term fasting comes, one thinks not to eat or drink anything. In other terms starving. Some thinks that some certain special fasting material can be eaten. But actually fasting means to control food and drink for a specific time. This has been followed even as spiritual fasting by many religions. I feel fasting is to change diet plan in a restricted timing.

It means that instead of eating 3 large meals or eating small meal whole day, at least  do not eat for continuously few hours and then eat for few hours in a day. Therefore during eating you should restrict all processed foods, fried food, sweets etc to get more benefits from fasting. Therefore one should stick whole food diet, rich in fruits, veggies, lean proteins, healthy fats and raw dairy.

Different Types of Fasting

Intermittent Fasting

This type of fasting is also called as Cyclic fasting. Means it is a cycle of eating and fasting. Fast times range from 14-18 hours. It can be extended till 32 hours.

Time-Restricted Eating

It means 12-16 hrs are fasting time. Rest time can eat healthy food.

Alternate Day Fasting

Another type of intermittent fasting where severely restricting the amount of calories you eat during fasting days, then eating to your stomach’s content on non-fasting days. Food isn’t completely off the table, but you’ll stick to about 25 percent of your normal caloric intake. Someone eating 2,000 calories would cut back to 500, for example.

5:2 Diet

It’s very similar to alternate day fasting except here, you eat normally for five days of the week. On the other two, calories are restricted to about 500–600 calories a day.

The Warrior Diet

Here, you’ll stick to fruits and veggies during the day and then eat a well-rounded, larger meal in the evenings.

Does fasting useful-

  • Does Fasting Detoxify the Body? “There is no scientific evidence it will detox the body. The issue of fasting to cleanse the body has no biological basis because the body is real good at that by itself,” says Fernstrom. “The liver is a natural detox center; the Lungs the Colon, the Kidneys, [the lymph glands] and the skin get rid of toxins.”

But Fuhrman, who has supervised hundreds of patients’ fasts for medicinal purposes, disagrees.”We know that the body is unable to rid itself of toxins when we eat a diet low in nutrients,” and that applies to most Americans, even those who think they are healthy, he says.

  • Spiritual and Religious Fasting But fasting has been used for religious and spiritual purification for centuries.
  • Medical Reasons for Fastingthere is the necessity — of fasting before surgery. Under anesthesia,” says Fernstrom. .”You don’t want the body to be digesting food as it manages the slower breathing [and other body changes].

Fasting is also required to get accurate readings for certain medical tests. Short-term fasting before tests for lipids and blood sugar for example, helps achieve a more accurate baseline count.

  • Fasting to Treat DiseaseFor Fasting also claim that the practice can effectively treat serious health conditions, from arthritis   to heart disease and depression.

How to Fast-

  1. Decide what type of fast you’re going to do.
  2. Set some goals.
  3. Make a menu and stock the fridge.
  4. Listen to your body.

Certain people should not fast, including:

  • Women who is Pregnant.
  • People with wasting diseases or malnutrition.
  • Those with a history of cardiac arrhythmias.
  • People with hepatic or renal insufficiency.



Choose your Diet plan for 2018

A diet is a fixed plan of eating and drinking where the type and the amount of food is planned in order to achieve the health goal like- increasing or decreasing weight, reducing cholesterol and fat or reducing havoc of some diseases –diabetes by following a proper lifestyle. There are many diets can be found, which has to be chosen according to need. If a person is having some disease or at risk levels, so before following any food plans strictly, should consult a doctor. We can have a look at  few Diets below –

  • Atkins Diet– it mainly focuses on controlling the levels of Insulin in the body through a low- carbohydrate diet. They can consume high amounts of proteins and fat. Consumption of large amounts of refined carbohydrates causes rapid increase and decrease of insulin levels. Due to which body converts carbohydrates into fat and stored fat cannot be consumed.Related image
  • The Zone diet- this diet aims for a nutritional balance of major food types- 40% carbohydrates, 30% fats and 30% protein in each meal. Aim is to control Insulin levels and decreasing weight. This diet encourages consumption of unrefined (high quality) carbohydrates and fats such as olive oil, avocado and nuts.
  • Ketogenic diet- This diet involves reducing carbohydrate intake and increasing fat intake. This allows body to burn fat as fuel, rather than carbohydrates. Usually healthy fats are chosen, found in avocados, coconut, Brazil nut, seeds, oily fish and olive oil. The diet causes the breakdown of fat deposits for fuel and creates a substance called ketones through a process called ketosis. This diet is good for type II diabetes control, management and weight loss, but should be consulted Doctor, as may cause some adverse effects.
  • South Beach diet-this diet was started by a doctor Dr Agatston, a cardiologist and Marie Almon, a nutritionist. It focuses on the control of insulin levels and benefits of unrefined slow carbohydrates versus fast carbohydrates. Dr said that low fat regimes were not effective over long –term.
  •  Mediterranean diet-This diet more specifically focuses on the nutritional habits of the people of Greece, southern Italy etc. mainly the food choices are lots of plant foods, fresh fruits in the form of deserts, beans, nuts, whole grains seed, olive oil etc. also among dairy foods cheese and yoghurt are added. Medium portion contains fish, poultry, red meat, wine etc. so 2/3 diet consists of fats majority unsaturated. This diet mainly improves quality of life and decreasing disease risk.
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  • Vegan diet- A vegan does not eat any animal based diet including eggs, dairy and honey. They do this not only for health but for other reasons like environmental and ethical. Modern intensive farming for years is bad for our environment and is unsustainable.
  • Vegetarian diet- There are various types of vegetarian: lacto-vegetarian, fruitarian vegetarian, lacto-ovo vegetarian, living food diet vegetarian, ovo-vegetarian, pesco-vegetarian, and semi-vegetarian. Most of the people for lacto-ovo mean do not eat animal based foods, except eggs, dairy and honey. Vegetarians have lower body weight, suffer less from diseases and have long life.
  • The Alkaline Diet-it is a well-known fact that balanced pH levels are not only required for good skin but for overall health. This diet is good for people suffering from GERD, kidney stones, ulcers and other inflammations. In this diet one can eat most fruits and vegetables, nuts and other plant proteins, but cannot eat grains, dairy, eggs, lentils and caffeinated beverages.
  •  Paleo Diet- this diet is actually reverting you’re eating habits from modern days to old types. One can eat meat, seafood, eggs, fruits , vegetables, nuts and fats. Cannot eat grains, legumes, dairy, vegetable oils, sugar. The intention is to increase the amounts of nutrients and lessen glycemic load.
  • Image result for paleo diet

So choose your diet plan according to your need.

World Diabetes Day ( 14th Nov) Opt LCHF diet plan




World Diabetes Day was first introduced in 1991. It was founded by both the International Diabetes Federation and the World Health Organization. In reaction to the rise in cases of Diabetes worldwide, it was decided to choose a day of the year to raise awareness of Diabetes and related causes. The day chosen was the birthday of Sir Frederick Banting, a medical scientist who co-discovered Insulin and was the first person to use it on humans.

The theme of World Diabetes Day regularly changes and  between 2009 and 2013 was education and prevention.  Various events around the world mark the day including raising awareness in the media, lectures and conferences, sporting events, and leaflet/poster campaigning. “Going blue” is another global event to mark the day, where people wear blue and landmark buildings and monuments around the world are lit up in blue, to help spread awareness of the day.

1 in 10 women are living with diabetes and 1 in 7 births is affected by  gestational diabetes. It means the situation is getting tougher


Types of Diabetes

Type I

Type I diabetes takes place when the beta cells are destroyed due to weak immune system. Due to lack of insulin, glucose levels increase in the bloodstream which causes damage throughout the body. It causes harm to all body parts from heart to the eyes. Usually this disease is diagnosed mostly in very young children.

Type II

Diabetes develops when your body can no longer process blood sugar (glucose) out of blood. Insulin is not formed by pancreas in sufficient amount to enable cells to convert blood sugar into fuel due to which blood sugar increases in blood.

Type III

Type 3 diabetes is a proposed term for Alzheimer’s disease resulting in an insulin resistance in the brain. The categorization is not embraced by the medical community, though a limited number of published reviews have forwarded putative mechanisms linking Alzheimer’s and insulin resistance

Gestational Diabetes

When the blood sugar is too high , then a person is called  Diabetic. When this condition occurs in women for the first time when they are pregnant, then it is called gestational diabetes.

Various tests for diagnosis

There are several ways of diagnosis.

  • Fasting blood sugar– it is a blood test conducted after you have not eaten for 10-12 hrs.
  • Post peridium test– this blood test is conducted 1.5-2 hrs after taking Breakfast.
  • Oral blood glucose tolerance test checks your blood sugar levels before and 2 hours after you drink a sugary solution.
  • The random plasma glucose test is a blood test conducted at any time of the day
  • The A1C test measures your average blood sugar level over the past 2 to 3 months

If the results are normal then no need to worry and after 6 months to 1 year, you can test again. But if the blood sugar is high, then you can take advice of a doctor by taking medicine and also making life style changes.


LCHF Diet Plan

[low carbohydrate, High Fat ]


  • Diet best for diabetes patients
  • low carb and good fat diet- take mostly low GI food.
  • Eat-
    • Meat/fish/eggs
    • Vegetables- spinach, broccoli, cauliflower, carrot, mostly greens etc
    • Fruits- apple, orange, pears, berries etc
    • Nuts and seeds- almond, walnut, sunflower seeds
    • High fat dairy- cheese, butter, yoghurt full cream
    • Fats and oils- coconut, olive oils
  • Control- sugar in all, wheat, seed oils, bread, fruit juices(packed), ice-cream, candy, trans fats- fried products-chips, finger chips, burgers, artificial sweeteners, low fat product like yoghurt ( as loaded with sugar).
  • Make a proper food plan and then follow
  • Some natural home made herbal products also reduce sugar- Bitter gourd, Methi, cinnamon, Apple cider vinegar
  • Light walk for 30 min after food.

Caution– while opting anything new , keep checking blood sugar levels , as too low blood sugar levels are dangerous, and accordingly set medicine , insulin and diet.

Miracle Foods- Fenugreek (Methi) seeds


Fenugreek is a herb available in season in the form of green leafy vegetable and rest of the season we can use seeds. This plant has high nutritional value. They have strong aroma and are bitter in taste. They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, Vitamin A, B6 and C and also are rich source of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese and magnesium. Leaves are rich source of Vitamin K also. Some of the active components in fenugreek are alkaloids, lys and L – tryptophan, in addition to steroidal saponins (tigogenin, diosgenin, neotigogenin and yamogenin).


Health Benefits of Fenugreek

Fenugreek seeds have large number of nutritive values, so it is very much beneficial for health.

  • Controls blood sugar level-Fenugreek contains an unusual amino acid (4HO-ile) which helps in enhancing insulin secretion and insulin sensitivity.
  • Reduces Cholesterol – Fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods.
  • Protects from Cancer – Studies have shown that the fibers in fenugreek may help prevent certain cancers. Other studies have shown that saponins and mucilage in fenugreek bind to toxins in the food and flush them out, thus protecting the mucus membrane of the colon from cancers.
  • Enhances Breast Milk Production – Fenugreek has been known since ancient times as an herbal galactagogue – or a herb that increase milk production.
  • Aids Digestion – Fenugreek is said to be an effective heartburn or acid reflex remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining.
  • Maintains Healthy Testosterone Levels – An Australian study reported significant positive effect of fenugreek on physiological aspects of male libido and also found that it may assist in maintaining normal healthy testosterone levels.
  • Helps with Weight Loss – Fenugreek complements diet and exercise for weight loss.

Fenugreek is also used as Natural home remedy, like as.

  • Herbal tea made with fenugreek, lemon and honey is traditionally used as remedy for fevers.
  • Fenugreek has been used traditionally as a remedy for eczema burns, abscesses, and gout.
  • Fenugreek has also been used to stimulate uterine contractions and induce childbirth.
  • Fenugreek extract has been suggested to assist in balancing women’s hormones and also to enlarge breasts.
  • Fenugreek seeds are rich in vitamin E and are added as preservatives in pickles.
  • Dried leaves of the fenugreek are used for flavoring meat, fish and vegetable dishes.
  • A paste made from fresh fenugreek leaves applied regularly to the scalp before a bath may help with hair growth, improve hair complexion, and reduce dandruff.

Side effects of Fenugreek seeds-

  • In large doses, fenugreek may cause birth-defects because of its teratogenic potential. It would be prudent to avoid fenugreek supplementation during pregnancy.
  • Fenugreek  seeds can cause internal bleeding.
  • Skin irritation and allergy have also been reported with fenugreek. Severe allergy symptoms include chest pain, facial swelling, and difficulty breathing or swallowing.
  • Diarrhea, indigestion, heartburn, gas,  bloating and urine odor are other possible side effects of fenugreek.


Nutrition Facts for Fenugreek

The nutritional values of “Fenugreek” per 100 grams are:


Nutrition Summary
Total Calories 323
Protein 23 g
Fat 0.4 g
Carbohydrate 58.4 g
Nutrients Amount %Daily Value
Calcium, Ca 176 mg 17.6 %
Copper, Cu 1.11 mg 55.5 %
Iron, Fe 33.53  mg 186.28 %
Magnesium, Mg 191 mg 47.75 %
Manganese, Mn 1.23 mg 61.4 %
Phosphorus, P 296 mg 29.6 %
Potassium, K 770  mg 22 %

Fenugreek is a herb that is normally seen growing in the Mediterranean.  It’s also used to take care of many different health issues in Egypt, Greece, Italy, and South Asia, while the leaves and seeds are chiefly used as a culinary spice.

Few dishes-

veggi-1 veggie-2 veggie3


Canned Food- Good or Bad


In today’s life everybody is very busy and so no time to cook. So most of the people nowadays are getting more dependent on fast food or canned food. In this article we will concentrate on canned food only. Always a question comes in our mind that what is the  health factor behind canned food. Let us discuss here-

  • Canning process– Canning is a method used to preserve foods for long periods of time by packing them in airtight containers.

The canning process can vary slightly from one product to another, but there are   three  main steps. These include:

  • Processing: Food is peeled, sliced, chopped, pitted, boned, shelled or cooked.
  • Sealing: The processed food is sealed in cans.
  • Heating: Cans are heated to kill harmful bacteria and prevent spoiling.

This allows food to be shelf-stable and safe to eat for 1 to 5 years or longer.

Common canned foods include fruits, vegetables, beans, soups, meats and seafood.

  • Canning effect on nutrition- Canned foods are often thought to be less nutritious than fresh and frozen food. Although canning preserves most of a food’s nutrients. Many nutrients like proteins, carbohydrates, fats, most of the minerals and fat-soluble vitamins like A,D, E and K are saved. Yet since canning typically involves high heat so water-soluble vitamins like     vitamins like C and vitamin B can be damaged. Since these vitamins are sensitive to heat and air in general, so they can also be lost during normal processing, cooking and storage methods used at home.
  • Canned foods are convenient and affordable- Canned foods are a convenient and practical way to add more nutrient -dense foods to your diet. They can be transported anywhere in the world, even in those areas lacking food material rich in nutrients. Also they can be kept safely for several years conveniently. They are also affordable.
  • May Contain Trace Amounts of BPA- BPA (Bisphenol) is a chemical that is often used in food packaging, including cans. So BPA can migrate in the food content. BPA is linked to health problems like heart disease, type 2 diabetes and male sexual dysfunction.
  • May Contain Deadly Bacteria- canned foods that weren’t processed properly may contain dangerous bacteria known as Clostridium botulinum. Consuming contaminated food can cause botulism, a serious illness that can lead to paralysis and death if left untreated. It’s important to never eat from cans that are bulging, dented, cracked or leaking.
  • Added Salt, Sugar or Preservatives-Salt, sugar and preservatives are sometimes added during the canning process. Excess salt or sugar may pose health problems. A variety of other natural or chemical preservatives may be added as well.
  • Leaking- Just as Aluminum pots and pans leak, so do aluminum cans. In fact, what most people are unaware of is that most foods are put in aluminum cans, then seals, and then cooked, supposedly retain the freshness. Well, it will certainly retain the aluminum free radicals hanging around after heating and contaminating the contents. Over a period of time Aluminum accumulation in body can cause memory problem like Alzheimer. Aluminum cans have several advantages for the producer including light weight, compact packaging and lower price. Most canned foods like soups, vegetables, chicken or beef broth and tomato sauces are made of aluminum because it’s more economical.


Right choice- It is always advisable to eat fresh food or cooked recently. We should not cut our time only in cooking rest everywhere we are giving time, because fresh, clean, non-contaminated and nutritious food is very much required for our good health. Therefore we should not replace freshly cooked food with canned food.

Off course canned food can be used where fresh food is not available or when too busy schedule but sometimes only. Besides before purchasing canned food we should read labels to choose accordingly. Also if canned food is in glass bottles then much better.