Tuesday, 5 April 2016

Low carb vegetables

You can have plenty of vegetables while eating low carb. Look out for fresh, green vegetables from the cabbage and lettuce section, they have the lowest amount of carbs per 100 grams. Basically anything green. Mushrooms are also low carb, as is asparagus, green pepper (the other colours are sweeter and have more sugar). 

Saturday, 2 April 2016

Sauerkraut is the super of superfoods

Sauerkraut is my latest obsession. I cannot believe I have missed out on the amazing benefits of sauerkraut until now.

Sauerkraut is one of those foods I tried as a kid and have had in my mental box for foods I don't like ever since. After reading about the positive impact of fermented foods in Giulia Enders's book 'Gut' (highly recommended!), I felt intrigued to introduce sauerkraut in my diet - with some hesitation because "knew" I don't like the taste of it. Well, 20 years later it turns out that I do like it. I generally consider myself an openminded and intellectually curious person, but then I discover pockets of ignorance like this and wonder what else I am missing?

Back to sauerkraut: let's tick some boxes
Low carb - Check (1.2g / 100g)
Versatile - Check (can be used as a side to many dishes)
High in antioxidants - Check
Strengthens body's immune system - Check

Add to that the positive impact on the gut flora, which to be honest I do not understand but the good thing is Enders's book has raised my awareness of this very complex system and am now researching this in more detail.

To sum up, this post has two points:

  • Read books and keep learning
  • Eat sauerkraut

Home-made sauerkraut in the making

Sunday, 29 March 2015

Is kale LCHF?

The curly little green leaves of kale are suddenly everywhere! Unless you are from NYC. Then you have probably been eating kale for a couple of years already.

But some of us, i.e. my humble self, have only just discovered this super green. For a huge spinach fan like me (I LOVE SPINACH), kale certainly looks interesting. But is kale LCHF?

The rule of thumb for LCHF is that vegetables with less than 5g carbs / 100g (or 5%) are OK to eat on LCHF. Kale actually has 9g / 100g. This might be too many carbs for some but as you know I am quite liberal with my veg and think this is definitely within limits. The good thing about kale is that is also has lots of nutrients and quite high protein levels for a vegetable. And it's versatile. Oven-roast it with olive oil and salt for a healthy snack, add it to your smoothie, make a salad or stew. 

There is one big BUT. Eat spinach. Spinach is standing in the shadow of the hipster kale but spinach is also a truly amazing vegetable, just as versatile and even more nutritious (less carbs, more protein). 

The good thing is that you don't have to choose. Eat both. Mix'n match. Spinach and kale are partners in superfood. 

Sunday, 14 April 2013


Today was a lovely spring day in London, sunny and warm. I love spring!

Another thing I love about spring is asparagus! It is perfect for low carb and now it is in season. And it goes so well with salmon, my favourite fish.

I always forget to take pictures of my food so here is one of my partner's plate. Mine was without rice but some home-made hollandaise sauce instead.

Tuesday, 9 April 2013

LCHF: The best nuts

Nuts and seeds are great snacks whilst low carbing. Or are they? Well, they can be! But there are large differences so be careful.

I have compiled a list of some nuts and seeds that low carbers can snack on - and some you should avoid. All the values are per 100 g but if you actually eat 100 g you are overdoing it - nuts should be in enjoyed as snacks, i.e. small portions and not en masse since they are rich in calories.

Source: www.fineli.fi

Green - Great low carb snacks but beware of calories!
Yellow - Occasionally ok but do not eat too often or too much
Red - These nuts I would not consider low-carb. Avoid.

Friday, 29 March 2013

Is junk food really cheap?

It's usually claimed that some people eat junk food because they can't afford healthy food and therefore become overweight. These claims are often based on price comparisons where calories per dollar is used and includes junk food, vegetables and staples.

I don't think cost per calorie is a good measure of how affordable food is because it doesn't take over-consumption into account. There is a whole range of costs related to being over-weight, but the problem is not only linked to long-term costs - the whole comparison is flawed. Obviously, junk food is rich in calories so it's natural for the price to be lower per calories. And obviously, overweight people consume too many calories. I think a logical conclusion to draw is that junk food makes many people fat because it's easy to exceed your recommended calorie intake. So if junk food makes you eat more calories than you should whereas a healthy diet would make you eat less the price comparison can only be between meals, not cost per calories.

And comparing burgers with fruit isn't a good way to go either because eating fruit loaded with fruit sugar doesn't necessarily mean you're healthy.

It's like all those 3 for 2 offers in the supermarket. It's cheaper so you buy more. Then you don't have time to eat it before it goes bad so you throw it away (food waste in the U.S. is 50%). Food producers and supermarkets are profit-making companies. They're not giving anything away for free so most definitely these discounts have already been included in the original price. Which means you pay too much for food you are going to throw away. That's bad enough, but the problem about over-consuming junk food is that you don't throw it away once it goes bad, it stays in the body and it leads to overweight.