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Blood sugar regulation and your overall health

Figuring out your food intolerances | Guide to anti-nutrients | Nutrient malabsorption | I am allergic TO GLUTEN | Good carbs, bad carbs | Carbs and exercise | Too much of a good thing ... | Blood sugar and cortisol | Feel stressed about choosing what to eat several times a day. | Simplifying sweeteners |


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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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