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Maintaining even blood sugar levels by only eating good carbs in the appropriate amount for your activity level is the key to not only satiety, but also mental clarity, positive moods, fat loss, hormonal balance, and managing inflammation. Whether your goal is fat loss or health, regulating your blood sugar is absolutely necessary.
guide to: dense sources of paleo carbs
Removing grains, legumes, and refined foods from your diet doesn’t mean that carbohydrates need to all disappear! Check out this list of dense sources of carbohydrates while eating a Paleo diet. While fruits and nuts are all fairly high in carbohydrates, this list is a guide to starchy vegetables to eat. Remember, these are some of your "good carbs!"
there are carbs beyond bread EAT UP
ITEM NAME: Cassava (raw)
CARBS PER 100G: 38g
FIBER PER 100G: 2g
CARBS PER 1 CUP: 78g
OTHER NOTABLE NUTRIENTS: Vit C, Thiamin, Folate, Potassium, Manganese
ITEM NAME: Taro root
CARBS PER 100G: 35g
FIBER PER 100G: 5g
CARBS PER 1 CUP: 46g, sliced
OTHER NOTABLE NUTRIENTS: B6, Vitamin E, Potassium, Manganese
ITEM NAME: Plantain
CARBS PER 100G: 31g
FIBER PER 100G: 2g
CARBS PER 1 CUP: 62g, mashed
OTHER NOTABLE NUTRIENTS: Vitamin A (beta carotene), Vitamin C, B6, Magnesium, Potassium
ITEM NAME: Yam
CARBS PER 100G: 27g
FIBER PER 100G: 4g
CARBS PER 1 CUP: 37g, cubed
OTHER NOTABLE NUTRIENTS: Vit C, Vitamin B6, Manganese, Potassium
ITEM NAME: White potato
CARBS PER 100G: 22g
FIBER PER 100G: 1g
CARBS PER 1 CUP: 27g, peeled
OTHER NOTABLE NUTRIENTS: Trace Vitamin C
ITEM NAME: Sweet potato
CARBS PER 100G: 21g
FIBER PER 100G: 3g
CARBS PER 1 CUP: 58g, mashed
OTHER NOTABLE NUTRIENTS: Vit A (beta carotene), Vit C, B6, Potassium, Manganese, Magnesium, Iron, Vitamin E
ITEM NAME: Parsnips
CARBS PER 100G: 17g
FIBER PER 100G: 4g
CARBS PER 1 CUP: 27g, sliced
OTHER NOTABLE NUTRIENTS: Vitamin C, Manganese
ITEM NAME: Lotus root
CARBS PER 100G: 16g
FIBER PER 100G: 3g
CARBS PER 1 CUP: 19g, sliced
OTHER NOTABLE NUTRIENTS: Vitamin C, B6, Potassium, Copper, Manganese
ITEM NAME: Winter squash
CARBS PER 100G: 15g
FIBER PER 100G: 4g
CARBS PER 1 CUP: 30g, cubed
OTHER NOTABLE NUTRIENTS: Vitamin C, Thiamin, B6
ITEM NAME: Onion
CARBS PER 100G: 10g
FIBER PER 100G: 1g
CARBS PER 1 CUP: 21g, chopped
OTHER NOTABLE NUTRIENTS: Vitamin C, Potassium
ITEM NAME: Beets
CARBS PER 100G: 10g
FIBER PER 100G: 2g
CARBS PER 1 CUP: 17g, sliced
OTHER NOTABLE NUTRIENTS: Folate, Manganese
ITEM NAME: Carrots
CARBS PER 100G: 10g
FIBER PER 100G: 3g
CARBS PER 1 CUP: 13g, chopped
OTHER NOTABLE NUTRIENTS: Vitamin A (beta carotene), Vitamin K1
ITEM NAME: Butternut squash
CARBS PER 100G: 10g
FIBER PER 100G: -
CARBS PER 1 CUP: 22g
OTHER NOTABLE NUTRIENTS: Vitamin A (beta carotene), Vitamin C
ITEM NAME: Rutabaga
CARBS PER 100G: 9g
FIBER PER 100G: 2g
CARBS PER 1 CUP: 21g, mashed
OTHER NOTABLE NUTRIENTS: Vitamin C, Potassium, Manganese,
ITEM NAME: Jicama (raw)
CARBS PER 100G: 9g
FIBER PER 100G: 5g
CARBS PER 1 CUP: 12g, sliced
OTHER NOTABLE NUTRIENTS: Vitamin C
ITEM NAME: Kohlrabi
CARBS PER 100G: 7g
FIBER PER 100G: 1g
CARBS PER 1 CUP: 11g, sliced
OTHER NOTABLE NUTRIENTS: Vit C, B6, Potassium, Copper, Manganese
ITEM NAME: Spaghetti squash
CARBS PER 100G: 6g
FIBER PER 100G: 1g
CARBS PER 1 CUP: 9g
OTHER NOTABLE NUTRIENTS: Trace
ITEM NAME: Turnips
CARBS PER 100G: 5g
FIBER PER 100G: 2g
CARBS PER 1 CUP: 12g, mashed
OTHER NOTABLE NUTRIENTS: Vitamin C, Potassium, Calcium, B6, Folate, Manganese
ITEM NAME: Pumpkin
CARBS PER 100G: 5g
FIBER PER 100G: 1g
CARBS PER 1 CUP: 12g, mashed
OTHER NOTABLE NUTRIENTS: Vitamin C, Vitamin E, Potassium
source: nutritiondata.com
guide to: sweeteners
How many of these sweeteners do you use or find in your favorite packaged foods? Perhaps it’s time for a change! Artificial sweeteners are never recommended, while the limited use of selected, more naturally derived options can be okay for treats and special occasions. Sweeteners should not be considered “food” or nourishment.
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