Lanie is right on track with the label searches. That's where you see the total carbs a product has. It's not just the 'sugars' that get us, it's the total carbs in a product. Some things that help me are putting about
a tablespoon of real ranch dressing, (not lite! They cut the good fat and add bad carbs!) on a salad and then add about
another tablespoon of olive oil. I eat mountains of salads because I love greens. I make them with fresh spinach, collard greens, cabbage, mustard greens (taste like flat radishes!), romaine lettuce, little summer squashes, zucchini, just about
anything that you can find at the market besides boring iceburg lettuce.
In the summer I was grilling whole green, red and yellow peppers outside. First I sprinkle them with olive oil and some garlic, then roast them lightly over the grill starting about
the time I turn my meat over. Thin sliced summer squashes with olive oil are nice, too. Mostly they just become a vehicle for the garlic and some parmesagn (sp?) cheese.
When I look at the things you are asking about
, you don't need to eliminate the fats from your food plan. You should still eat real mayonnaise, olive oil and such to keep your tummy happy, your bowels regular and your skin and hair healthy. Also, you can't absorb fat soluable vitamins if there is no fat present in your food so you need it for vitamin absorption as well. The secret is to use fat in tablespoon portions. One pat of butter is a tablespoon. If you measure one tablespoon of mayonnaise you will see how much it is.
Sometimes when I'm home by myself or can't eat the casserole I've fixed for the family I will
open a can of sardines and put them on a salad. And I eat lots of eggs. I also eat lots of apples, at least one a day. I like to substitute vegetables for starches. I use whole spinach leaves for meat rollups. I use thinly sliced cabbage in place of noodles in soup. I use spaghetti squash in place of spaghetti. Instead of macaroni and cheese I will melt cheese over cauliflowerets. Not the same, but better than nothin'! I start to take apart meals in my head and see what I can discover to use in place of that rice or noodle. Instead of a potato at the meal I have two or three different kinds of vegetables. There is nothing on earth like some frozen green beans sautéd in olive oil, a bit of butter and fresh garlic! And you can enjoy them guilt free as well as watch your family eat what is so good for them.
And once a week I have 1/2 cup of real ice cream with a bit of peanut butter on it for my treat. The high fat of the real ice cream helps balance out the sugar. Mostly I just don't eat toast, starchy foods, potatoes, snack stuff... cereal... I just eat real food that comes from the ground or from an animal. If somebody had to do something to it to make it be food I mostly don't eat it (unless it's icecream!!!) When you look at pasta or crunchy cheeze snacks you can see that it's not something that could happen without some help from a factory. That's usually your first clue that it isn't real great for your food plan. Hope this helps.
~ Jeannie, Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class! Yours may be one of them..."People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in
, their true beauty is revealed only if there is light within."- Elizabeth Kubler-Ross