My Best Frienemy: Carbs!

Carbohydrates have always been there for me, through Sunday morning long-runs to Friday night comfort foods. But my frienemy has many personalities, many of which may not be helping me to achieve my fitness and optimal health goals.

As I mentioned, I have the genotype variant of the TCF7L2 gene that puts me at higher risk of type 2 diabetes if I eat a high glycemic diet, such as having refined grains instead of whole grains. Additionally, a high refined carbohydrate diet is not waistline friendly.

However, this does not mean that I have to eliminate carbohydrates or follow a strict paleo diet. It does mean that I have to eat the right TYPE and AMOUNT of carbohydrates – those that are complex and high in fibre (my true bestie).

So, here is how I make peace with my frienemy:

1. Limit simple carbohydrates. Sugar (natural and added) and refined grains cause a fast rise in blood sugar levels, which is generally not ideal, and for those with the risk variant, may increase their risk of type 2 diabetes. I get most of my simple carbohydrates from berries (on my mooring oats and sometime on Greek yogurt for an afternoon snack), bananas (1/2 banana in my post-work or run shake) and the odd sports drink during long-runs in the heat.

2. Portion grains and starchy vegetables and balance with non-starchy vegetables and protein. Grains, such as quinoa, oats, and barley, are packed with fibre and nutrients, and sweet potatoes and squash are a great source of beta-carotene and potassium. The carbohydrates that these foods supply are also important for refuelling my body for future runs, as well as add balance and variety to strict meat and veg meals. Half-cup serving per meal and at 1-2 snacks works well for me.

3. Load up on fibre-rich carbohydrates. Legumes and non-starchy carbohydrates make my body happy for numerous reasons and make up the majority of carbohydrate containing foods that I eat. Also, the fibre in these foods (particularly the soluble fibre) help to slow down absorption of food, lowering the glycemic impact of a meal. Adding chickpeas to the Shredded Kale, Beet & Apple recipe (below) increases the protein and fibre content and moderates the blood glucose impact of the sugars naturally occurring in beets and apples.

 

Shredded Kale, Beet & Apple Salad

Makes 8 servings

 

 

 

Ingredients:

 

Salad:

• 2 cups finely chopped kale
• 4 beets, scrubbed and shredded
• 2 apples, shredded (keep the skin on for more nutrients and fibre)
• 2 cups cooked, drained and cooled chickpeas (or BPA-free canned)
• 1/2 cup finely sliced green onions
• 2 tbsp lemon zest

Dressing:

• 2 lemons, juices
• 1/3 cup olive oil (or use pumpkin seed oil if you have it)
• 1/4 tsp nutmeg
• Fresh ground pepper and salt to taste

Directions:

Mix all salad ingredients together in a large bowl. Whisk together all dressing ingredients. Pour dressing over salad and toss to coat. Let marinate 1-2 hours in fridge, mixing a few times, before serving.

Low glycemic, gluten-free, super-food, choco-peanut butter cookies!!

Okay, I admit it, I have a sweet tooth (and there is good evidence that this may be genetic!). And while there are times that a “healthy” alternative won’t do, I can snack on these cookies without guilt. As I mentioned in my last post, I have the variant of the TCF7L2 gene that puts me at higher risk of type 2 diabetes if I don’t eat whole grains or eat a low glycemic index diet. So, by adding fibre (flax, oats, chia), protein (Greek yogurt, peanut butter) and healthy fats (almonds, seeds) to this sweet indulgence, I am lowering the glycemic index while still having a “treat.” While I don’t follow a gluten-free diet, I made these cookies for a friend of mine with gluten-intolerance.

Here is the recipe. It makes about 40 good sized cookies with a fair serving size being 2-3 cookies.

Dry ingredients:

• 1 cup Bob’s Red Mill Gluten Free Baking Mix
• 1 cup gluten-free oats
• 1 ½ tsp cinnamon
• 1 tsp baking powder
• 2 tbsp fresh ground flax seeds
• 1/3 cup chia seeds

Wet ingredients:

• 2 eggs
• 1 cup Greek yogurt (plain or vanilla)
• ½ cup agave nectar or honey
• 2 cups natural peanut butter (or other nut butter)
• 1 tsp vanilla
• Add-ins:
• ½ cup gogi berries
• ½ cup no-sulfate dried cranberries
• ½ cup sliced almonds
• ½ cup sunflower seeds
• ½ cup pumpkin seeds
• ½ cup dark (>70% cocoa) chocolate chips

Instructions:

1. Preheat oven to 350F.
2. Beat all wet ingredients together until well combined.
3. Mix all dry ingredients together in a separate, large bowl.
4. Gently stir wet ingredients into dry ingredients until just combined.
5. Mix in add-ins until just combined.
6. Form golf ball sized cookies and flatten to ½ inch with your palm. Bake cookies on an ungreased pan for 10-12 minutes or until cooked through but still soft.
7. Enjoy!!