Nutritional Info For The Low Carb Kitchen

Fresh, nutrionally-dense foods have the power to not just taste delicious, but heal, nourish, and balance us. Some of these foods will only be appropriate when you’re at your target¬†weight and are no longer radically limiting your carb intake. This is a work in progress…and just my opinion. Your ideas about health and nutrition may be very different…and that’s fine ūüôā

PROTEINS

  • Beef¬†Grass-fed beef is richer in antioxidants than feed lot beef, but I rarely eat it because it’s too high in saturated fat.
  • Dairy¬†Grass-fed dairy is rich in calcium, vitamin D, which boosts immunity. I eat daily probiotic yogurt, but only use lactose-free milk and hard cheeses, as well as goat and sheep’s cheeses.
  • Eggs¬†Pasture-raised eggs are rich in Vitamins D, A; choline, carotenoids, which increases brain function, and supports healthy eyes.
  • Fish Wild caught (especially oily kinds‚ÄĒsalmon,¬†tuna, halibut, sardines, etc.) are rich in Omega-3s, DHA, vitamin D, making them heart-healthy, able to boost mood and protect against Alzheimer’s and cancer.
  • Lamb¬†Grass-fed is richer in antioxidants, and vitamin B12, niacin, zinc,¬†selenium, but I rarely eat it because it’s too high in saturated fat.
  • Legumes Only after weight goal has been met‚ÄĒcannellini beans, chickpeas, black beans, aduki beans, lentils, and split peas in small portions.¬†Organic legumes are rich in antioxidants, protein, folate, minerals, fiber and boost fat-burning, as well as controlling blood sugar and reducing cancer risk.
  • Pork¬†Heritage pork, pastured and given organic foods, results in¬†high levels of¬†antioxidants, but I rarely eat it because it’s too high in saturated fat.
  • Poultry¬†Pasture-raised poultry is¬†richer in antioxidants¬†(vitamins E, beta-carotene, vitamin C), meaning it’s anti-cancer, lowers cholesterol/blood pressure, and is heart-healthy.
  • Seafood¬†Wild-caught is full of Omega-3s, DHA, vitamin D, which is heart-healthy, boosts mood, and protects against Alzheimer’s and cancer.

ORGANIC VEGETABLES

  • Asparagus¬†A, C,¬†E,¬†K,¬†B6, minerals, meaning heart-healthy, increased blood production, and liver protection.
  • Bell Peppers Vitamin C (twice as much as an orange), E, A, B-carotene enhances immune function, is heart-healthy, lowers inflammation in the arteries.
  • Broccoli¬†Vitamins C, A, fiber, folate, calcium, iron, and potassium all fight cancer.
  • Brussels Sprouts Super high in vitamin K, C, which builds strong bones, is anti-cancer, and an immunity-booster
  • Carrots¬†(Only after weight gaol has been met, high carb/tiny¬†portions):¬†Vitamins A, K, C makes carrots heart-healthy, anti-cancer, vision-improving, brain/liver protective, anti-and inflammatory.
  • Cabbages Vitamin K, antioxidants, protect against¬†Alzheimer’s and cancer, lower cholesterol, and help heal¬†ulcers.
  • Cauliflower: Super high in C, which is infection-fighting, boosts immune function, and cancer-fighting.
  • Celery¬†Rich in vitamin K, flavonoids, fiber. Lowers¬†inflammation, is an immune-booster, is anti-cancer, heart-healthy, and reduces cholesterol/blood pressure.
  • Cucumbers Vitamins C, K, B5: cancer-fighting,
  • Eggplant (Only after weight gaol has been met:¬†high¬†carb/small¬†portions)¬†Vitamins C, K, B6,¬†folate, potassium,¬†manganese, phosphorus, copper, thiamin, niacin, magnesium, and pantothenic acid make eggplants antioxidant, anti-cancer, and heart-healthy.
  • Ginger Vitamin C, magnesium, potassium, copper, and manganese, settles upset stomach, relieves vomiting, eases gas/diarrhea, is anti-nausea,¬†reduces side effects of¬†chemotherapy, is anti-cancer, and anti-inflammatory.
  • Greens (Bok choy, collards, turnip, Swiss chard, spinach, mustard, lettuces, etc.) are full of fiber, vitamins (A, C, K), minerals, and fight cancer, as well as being heart-healthy.
  • Mushrooms (especially shiitake) Improve digestion, are immune-boosters, fight cancer and diabetes, offer liver/kidney protection, and are anti-inflammatory.
  • Onions Vitamin C,¬†B6, iron, folate, potassium, which makes them immune-boosting,¬†anti-inflammatory, cancer-diabetes-fighting.
  • Summer Squashes (zucchini, crookneck)¬†Vitamins B-complex,¬†antioxidants, potassium, making them antioxidant, anti-inflammatory, anti-diabetic, and insulin-regulating.
  • Tomatoes¬†Vitamins A, C, K, lycopene (antioxidant), fight cancer; quadruple skin’s SPF, their polyphenols thin blood, and they’re heart-healthy. Eat w/broccoli for greater benefits
  • Turnips¬†(Only after weight gaol has been met:¬†high¬†carb/small¬†portions) VitaminA,¬†C, K, omega-3,¬†minerals, antioxidants, and fiber, make these anti-inflammatory,¬†anti-cancer, anti-fungal, anti-parasitic, antibacterial.

FRUITS (fresh…not canned, dried, or as juice; very small portions)

  • Avocados¬†Monounsaturated fats, potassium, magnesium, folate, protein, vitamins B6, E, K; heart-healthy, helps belly-fat loss
  • Berries¬†(raspberries, blackberries, red currants, boysenberries, gooseberries, goji berries, mulberries, black cherries) Antioxidants, anti-aging, fight memory loss/wrinkles, improve motor skills, lower blood pressure
  • Coconut MCFA and MCT fatty acids:¬†anti-bacterial and anti-viral, immune support
  • Citrus Vitamin C, B6, antioxidants: anti-cancer (limes),¬†¬†infection-fighting, immune-boosting,¬†aids digestion,¬†helps dissolve kidney stones,¬†supports¬†mucus membranes, skin,¬†vision
  • Other Fruits Occasional apples, pears, plums, peaches, papaya, mango, kiwi

FATS

  • Butter (Grass-Fed) Vitamins A, D, E, K, minerals, fatty acids, antioxidants, omega-3/6: heart-healthy, boosts metabolism,¬†anti-microbial, anti-cancer, supports thyroid, digestion, immune system, vision. I rarely use it, though, because of its high saturated fat content.
  • Coconut Oil¬†MCFA and MCT fatty acids:¬†anti-bacterial and anti-viral, immune support
  • Extra Virgin Olive Oil¬†Vitamin E, monounsaturated fatty acids: brain food, heart-healthy, increases longevity, cancer fighter
  • Nut Oils¬†(see USDA Nutrient Profiles from Netrition.com, in the “Nuts” section, below)
  • MCT Oil¬†Commercially-extracted from coconut oil:¬†Some studies have shown that MCTs (medium-chain triglycerides) help in the process of calorie burning.¬†MCTs can also¬†promote fat oxidation and reduce food intake. MCTs are easy to metabolize: they¬†do not require energy for absorption, utilization, or storage.
  • Duck Fat¬†High in Vitamin E,¬†choline,¬†Omega-3, 6: fights free radicals,¬†heart-healthy, liver-healthy, promotes¬†immune health, anti-cancer, helps relieve Alzheimer’s, but I rarely eat it because it’s too high in saturated fat.
  • Lard (un-hydrogenated, unbleached) High in Vitamin E,¬†choline, Omega-3, 6:¬†heart-healthy, liver-healthy, promotes¬†immune health, anti-cancer, helps relieve Alzheimer’s,¬†but I rarely eat it because it’s too high in saturated fat.

NUTS & SEEDS

GRAINS

  • When I eat grains, I only eat small portions (1/2 cup) organic, steel-cut oats, organic brown rice, amaranth, millet, spelt, kamut, buckwheat, quinoa, wild rice. I avoid wheat.

DRINKS

  • Coffee (modest consumption)¬†Reduces¬†risk for type 2 diabetes, Parkinson’s,¬†Alzheimer’s, stroke, cancer, is heart-healthy
  • Black & Green Teas¬†Fight cancer, heart-healthy, prevents dementia, diabetes, stroke, hydrates
  • Herb Teas There’s a huge variety of organic herb teas on the market that make getting our daily 8+ glasses of water a tasty adventure. Each cup has approx. 0.5g¬†carbs.
  • Kefir¬†Calcium, protein, probiotics:¬†soothes¬†digestive system
  • WATER¬†The VERY best drink, always and forever. Our bodies need water, thrive on water. Drink up!

TAKE THESE¬†PRECAUTIONS, BUY‚ÄĒ

  • Grass-fed meat, whey protein powder, butter
  • Free-range/pastured, organic: poultry, eggs, dairy
  • Wild caught: fish, seafood, game (check Seafood Watch for sustainability)
  • Organic: fruits, tomatoes and their canned products
  • Organic, whole bean, dark roast, unbleached filters, no styrofoam: coffee
  • Non-GMO
  • Green production methods: non-stick cookware
  • Organic: home cleaning products
  • Recycled: paper products
  • Green production methods:¬†water bottles (use glass, stainless steel, BPA-free plastic)
  • Green production methods: food storage (use glass, porcelain, BPA-free plastic)

Most of the information on this page was based on articles from Mercola.com. You can visit that site for in-depth nutritional articles.

 


NOTE:¬†This website is not designed to, and should not be construed to, provide medical advice, professional diagnosis/opinion, or treatment to you or any other individual, and is not intended as a substitute for medical or professional care and treatment. “Live long and prosper.”