Top Ten Ready-Made Low-Carb Foods at the Grocery Store
It's been a long day, and you don't feel like cooking. You're wandering up and down the aisles of the supermarket waiting for something low in carbs to jump into your arms. Or it's lunch time and you need to eat something when the gang is going out for sandwiches. How can you put together a healthy, low-carb?
1. Deli Foods - The deli counter can be a great place to find low-carb foods. Try tuna, chicken, or shrimp salad, that you can either eat on it's own or pre-wrapped (or wrap it yourself) in a low-carb tortilla. Vegetable salads can be good ... 2. Salad Bars - Salad bars can be even better than deli counters in some stores because you can mix and match to your own tastes and dietary preferences. When in doubt about the dressings, blue cheese or plain oil and vinegar dressings are the least likely to have sugar added. Or you can buy your own bottle 3. Vegetables - Some stores offer prepared vegetables in packages, and some vegetables don't need a lot of preparation. Celery, mushrooms, green beans, Bell peppers, tomatoes, and broccoli require little preparation to be eaten raw, and can be eaten with a deli tuna or chicken salad or low-carb dip. 4. Pre-Made Salads - I'm seeing more and more creativity in pre-made salads these days, way beyond the strips of ham and an anemic tomato slice thrown on top of some iceberg lettuce.... 5. deviled eggs 6. Individual Cheeses - Individually-wrapped small portion cheeses, usually either wax-wrapped or foil-wrapped, are fairly easy to find and a convenient and portable protein source. Examples are Mini-Gouda and Mini-Bel. 7. Sugar-Free Yogurt - Finding yogurt that is sugar-free AND contains live yogurt cultures AND doesn't have objectionable additives AND tastes good often requires hunting, but it can be done. 8. Low-Sugar Fruit - Low-carb fruits are good choices, if they fit into your diet plan. Check out this list of fruit, with links to carb counts. 9. Sugar-Free Gelatin Snacks For a quick bite of something sweet, packs of individual sugar-free gelatin cups (such as Jello brand) can do the trick. 10. Low-Carb Meal Replacement Bars - It's hard to find meal replacement bars that are sugar-free and don't have objectionable sugar alcohols such as maltitol. Atkins Advantage Bars are one brand that work for some, although some of the Atkins products contain maltitol, so (as always) read labels carefully.
Low-Carb Food to Have on Hand in an Emergency By Laura Dolson
See the link for the article. Some tips worth mentioning:
Since most of the foods we eat to keep our blood sugars low are fresh and perishable, this can be a issue to devote a little extra attention to. It is certainly possible to get though a food emergency without raising blood sugar.
How Much Food to Store? Experts used to recommend having a three-day supply, but many sources are now recommending having up to two weeks of emergency food in your home. This means you should store food that you like to eat as part of your normal diet, and rotate the food so that none of it goes bad or loses nutritional content. Rough Plan for Power Outages 1. Refrigerator - Eat the most perishable food in the refrigerator. Meats, eggs, dairy, mayonnaise, and the like. Aged hard cheese such as cheddar, which can last at least a day or two, and sometimes much longer, before going bad. If you have coolers and ice, transfer these most perishable foods to them. 2. Freezer - How long the food in the freezer will be safe to eat depends upon the temperature in the room (a kitchen in Florida without air conditioning vs a kitchen in Michigan with not much heat.) The rule of thumb is two days, but I have experienced longer power outages where the food in the freezer stayed frozen. The more food that was in the freezer when the power went out, the longer it will keep. 3. Pantry - The mainstay of food during a period without power is the pantry food. The rest of the article will be devoted to this.
1. Canned Seafood - Tuna, salmon, and sardines are excellent choices for protein, and also contain omega-3 fatty acids. Crab, clams, and oysters are also possibilities.
2. Canned Meats - Spam, chicken, and ham salad spreads
3. Dried Meats (Jerky) - Look for ones without added sugar, if you can find them
4. Nuts, Peanut Butter and Other Nut Butters
5. Dried Beans - Beans are less glycemic when you soak them and cook them yourself rather than eat canned beans, as the resistant starch in beans is partially broken down in the canning process.
6. Canned Soy Beans - particularly black soy beans
7. Dry Soy Products - For those who tolerate soy, these products can be great additions to the emergency pantry, as they keep a long time. Examples are TVP and Dixie Diner Meat Replacement Products.
8. Freeze-Dried Foods - Although usually used for more long-term food storage, freeze-dried meats are another possibility. Camping supply stores and food storage companies often carry them. Example: Freeze-Dried Chicken
9. MRE's and other shelf-stable "Complete Meals" - MRE's (Meals Ready to Eat) usually have quite a lot of carbohydrates, but if you care enough you can search for examples that have less carb. Vegetables Eating as wide a variety of vegetables as possible is important for good nutrition. Here are some vegetables to consider adding to your pantry:
Canned Vegetables such as:
* Tomatoes * Green chilies * Artichoke hearts * Pumpkin * Tomato paste * Other canned low-carb vegetables, such as green beans and spinach, if you like them
Pickled Vegetables such as: * Dill pickles * Italian pickled vegetables or hot peppers * Sweet pickles such as Mt. Olive Brand (no sugar added)
Jars of: * Salsas * Pasta sauce or tomato sauce with no added sugars * Roasted red peppers (rinse if there is sugar in the ingredients) * Dried tomatoes in oil (a little adds lots of flavor) * Jars of pesto or other vegetable-based sauces and spreads
Fruit - Canned and dried fruit usually has sugar added or is high in sugars to begin with, although there are exceptions - read labels carefully. Freeze-dried fruits are the probably the best option. Berries and peaches are good bets. Fats Most oils are stable for up to a year, if stored in a cool, dry place. Olive oil and coconut oil are good bets. Emergency Water Water is even more important than food. Without water, we would die in a few days.
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