Tuesday, March 24, 2009
One of the things that I struggle with, and many of you as well, is including healthy carbs as part of our post-surgical weight loss diet. We know we need to eat Protein First and saving room for that crisp delicious salad is a tough task. So what role do healthy carbs play in our diet?
LivingAfterWLS Salad Recipes
Salads are a popular meal both at home and at restaurants. We need to aim for 2 ounces of protein
(minimum) which provides 14grams of protein. We can get that from beans, poultry and cheese. To that we should add fresh, non-starch vegetables such as cucumbers, radishes, peppers, and broccoli. Unsweetened fresh fruit such as berries or melon will keep your glycemic impact down yet provide only 60 calories and about 15 grams of carbohydrate and dietary fiber.
This protein and carbohydrate needs to be consumed with some healthy fat (monounsaturated) that will help the body absorb nutrients. You can get healthy fat from an olive oil vinaigrette dressing (served on the side, of course) or a small serving of fresh diced avocado. Remember to follow the 2B/1B rhythm (2 Bites Protein, 1 Bite Carbohydrate) and chew chew chew. Stop at the first sign of fullness and ask for a to-go box.
Many who have undergone weight loss surgery have indications of Type II diabetes. In the paragraph below registered nutritionist Beck Abel from DiabeticLivingOnline explains why ALL carbs must be counted:
Myth: Eating healthful carbs will control blood glucose
"Fact: All carbs matter, says Becky Abel, R.N., CDE, director of the diabetes self-management center for the LHC Group in Lafayette, Louisiana. One of Abel's patients with high blood glucose was shocked to learn that her daily tropical fruit smoothie packed 126 grams of carbohydrates -- eight carb servings! Sure, it was made with healthful fruit, but good-for-you ingredients don"t negate the carbs. Healthful trail mix, whole grain cereals, and sweet potatoes supply nutrients, but they're packed with carbs, too, and your body is aware of every one. In a curious moment, I weighed some apples and oranges. Most had 25 to 30 grams of carbs, equaling two servings of fruit, not one. Yikes! So I started buying bagged fruits, which are often smaller. Weighing and measuring portions really helps. With practice, you'll get better at knowing what a serving looks like. The moral of this story: Count the carbs -- all the carbs."