Category Archives: Recipes

I am an avocado enthusiast. Give me all the healthy fats and fiber in such a delicious little green package. Avocado is a go-to in our house, and we tend to buy 10-12 at a time. Since I learned about these new Outer Aisle cauliflower thins, avocado “toast” has made an almost daily appearance. Although I’m not an official promoter of the product (although I wouldn’t mind being one!), I can’t stop raving about these cauliflower thins.

However, I do have one recommendation: make sure to toast them first to enhance their flavor and texture. I made the mistake of trying them straight out of the package, and it wasn’t a pleasant experience. But when I toasted them, they completely transformed. I usually pop them in the air fryer or toaster oven at 375 degrees for 7-8 minutes until they become crispy around the edges.

Once they’re nicely toasted, I spread a whole avocado on top, layer some eggs and tomatoes (sometimes even sliced raw jalapenos), sprinkle with seasoning, and voila! A delicious and satisfying lunch in under 10 minutes. To complete the meal, I often pair the avocado “toasts” with fruit, and it keeps me full all afternoon.

These cauliflower thins are versatile too. You can use them as a sandwich base, top them with fried eggs, or add a slice of cheese for a quick and tasty meal. They’ve truly expanded my lunch options, which is why I have them on a monthly auto-ship. While they may not be the most budget-friendly option, the convenience they provide is well worth the cost.

Fruit has been unfairly criticized lately, thanks to the rise of diets like Atkins and keto, which have demonized carbs as public enemy number one. It’s a shame because even nutritious veggies like broccoli are frowned upon in these plans. While these low-carb diets do effectively lower insulin levels and aid in weight loss, not all carbs are created equal when it comes to their impact on insulin.

Let’s start by emphasizing that keto definitely gets results. It has been a game-changer for many individuals, especially those who are insulin resistant and struggle to see results on other diets. By cutting out all carbs from your diet, your insulin levels drop significantly. This is particularly beneficial for the 88% of US adults who are insulin resistant, as lowering insulin is crucial for their well-being. When insulin levels stay low, your body can tap into stored fat, boost energy levels, reduce inflammation, improve mental health and cognition, alleviate PCOS symptoms, and even enhance fertility.

However, it’s important to note that these ultra-low carbohydrate plans can be quite restrictive and challenging to sustain over the long term. They may also potentially lead to binge eating tendencies.

While lowering insulin levels is essential for anyone with insulin resistance, including women with PCOS, it’s not necessary to eliminate ALL carbs to achieve that goal. Simply avoiding foods that cause a significant insulin spike is all it takes.

What foods spike insulin? Starches, certain types of dairy high in whey protein, and added sugar. These can cause a spike in insulin levels. Surprisingly, even foods without carbohydrates, like whey protein, can lead to an insulin spike. This occurs because whey protein is packed with branched-chain amino acids (BCAA), which are known to trigger a significant insulin response.

Fruits are amazing when it comes to their carbohydrate content! Despite being high in carbohydrates, fruits are not on the list of foods that cause a spike in insulin levels. Isn’t that fantastic? The primary carbohydrate in fruits is naturally occurring fructose, which should not be confused with high fructose corn syrup. You see, naturally occurring fructose doesn’t lead to a significant increase in insulin levels like glucose does. In fact, glucose is the main culprit when it comes to spiking insulin. It’s worth noting that starches, which consist of hundreds to thousands of glucose molecules linked together, are the only carbohydrate-containing foods that cause a spike in insulin. That’s why starches get the blame while fruits remain guilt-free in this regard. So go ahead and enjoy those delicious fruits without worrying about a sudden insulin rush!

Fruits are an excellent source of fiber, water, vitamins, and minerals, making them a valuable part of a low insulin lifestyle. They also offer antioxidants that aid in safeguarding against heart disease and cancer by reducing inflammation and neutralizing free radicals. Furthermore, fruits are undeniably delicious! Therefore, enjoy whole, fresh fruits without fretting about the carbohydrate content. My only recommendation is to avoid too many dried or canned fruits, as these are easy to overeat. It’s best to enjoy fruit in its raw or frozen form, so incorporate them into refreshing smoothies, add them to vibrant salads, or even experiment with grilling! The possibilities are limitless!

References

• Araújo J, Cai J, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metab Syndr Relat Disord. 2019;17(1):46-52. doi:10.1089/met.2018.0105
• Kolb H, Kempf K, Röhling M, Martin S. Insulin: too much of a good thing is bad. BMC Med. 2020;18(1):224. doi:10.1186/s12916-020-01688-6
• Macut D, Bjekić-Macut J, Rahelić D, Doknić M. Insulin and the polycystic ovary syndrome. Diabetes Res Clin Pract. 2017;130:163-170. doi:10.1016/J.DIABRES.2017.06.011
• Janssen JAMJL. Hyperinsulinemia and its pivotal role in aging, obesity, type 2 diabetes, cardiovascular disease and cancer. Int J Mol Sci. 2021;22(15). doi:10.3390/ijms2215779
• Basciano H, Federico L, Adeli K. Fructose, insulin resistance, and metabolic dyslipidemia. Nutr Metab (Lond). 2005;2(1):5. doi:10.1186/1743-7075-2-5
• Norton L, Shannon C, Gastaldelli A, DeFronzo RA. Insulin: The master regulator of glucose metabolism. Metabolism. 2022;129:155142. doi:10.1016/j.metabol.2022.155142
• Kanehara R, Goto A, Sawada N, et al. Association between sugar and starch intakes and type 2 diabetes risk in middle-aged adults in a prospective cohort study. Eur J Clin Nutr. 2022;76(5):746-755. doi:10.1038/s41430-021-01005-1
• Gannon MC, Nuttall FQ, Westphal SA, Fang S, Ercan-Fang N. Acute Metabolic Response to High-Carbohydrate, High-Starch Meals Compared With Moderate-Carbohydrate, Low-Starch Meals in Subjects With Type 2 Diabetes. Diabetes Care. 1998;21(10):1619-1626. doi:10.2337/diacare.21.10.1619
• Feng R, Du S, Chen Y, et al. High carbohydrate intake from starchy foods is positively associated with metabolic disorders: A Cohort Study from a Chinese population. Sci Rep. 2015;5. doi:10.1038/srep16919

Embracing a vegetarian lifestyle can be a wonderful choice for your health and the planet. Research has shown that a well-planned vegetarian diet can provide all the necessary nutrients for optimal well-being. However, it’s essential to approach it with a “well-planned” mindset to ensure you’re meeting your nutritional needs.

While vegetarian diets can be nutrient-rich, it’s important to be mindful of potential nutrient deficiencies that may occur if your diet is poorly planned. Nutrients such as protein, iron, zinc, calcium, vitamin B12, and omega-3 fatty acids deserve special attention. By incorporating a variety of nutrient-dense foods into your vegetarian diet, you can meet these needs and thrive. Scroll to the bottom for a Tofu and Vegetable Stir Fry recipe!

When it comes to protein, many vegans and vegetarians turn to grains and legumes, but it’s worth noting that these foods can be high in starch. In a low insulin lifestyle, it’s advisable to focus on alternative protein sources that are lower in starch and can help maintain insulin balance. Nuts, seeds, and unprocessed or minimally processed soy products are excellent choices for obtaining protein while avoiding excessive starch. Including Greek yogurt, cheese, and eggs can be beneficial for vegetarians to meet their protein and nutrient requirements.

When choosing soy products, it’s best to opt for unprocessed or minimally processed options like edamame, tofu, and unsweetened soymilk. These sources provide protein and other essential nutrients without the addition of starch. Processed soy products, on the other hand, should be consumed in moderation. By incorporating a variety of nuts, seeds, and unprocessed soy into your diet, you can enjoy ample protein and fiber without compromising your insulin levels.

Don’t let your plant-based diet become a starch-based diet.

It’s crucial to emphasize that a plant-based low insulin lifestyle is not only possible but also a fantastic way to boost your overall well-being. While the term “plant-based” is often used, it’s more accurate to refer to it as a “produce-based” diet. This distinction is important because many individuals following a plant-based diet inadvertently consume excessive starch, which can hinder their weight management goals.

To prevent your plant-based diet from becoming starch-based, it’s essential to explore the wealth of healthy vegan and vegetarian options that do not spike insulin levels. By incorporating these foods rich in healthy fats, protein, vitamins, and minerals, you can create a well-rounded and satisfying eating plan that supports your health goals.

Remember, knowledge and mindful planning are key to successfully navigating a vegetarian lifestyle. By focusing on nutrient-dense, low-starch options, you can enjoy the benefits of a plant-based diet while maintaining insulin balance and supporting your overall health. So go ahead and embrace the abundance of delicious and nutritious plant-based options available to you, and embark on your journey towards optimal well-being.

References

• Krezowski PA, Nuttall FQ, Gannon MC, Billington CJ, Parker S. Insulin and Glucose Responses to Various Starch-Containing Foods in Type II Diabetic Subjects. Diabetes Care. 1987;10(2):205-212. doi:10.2337/diacare.10.2.205
• Gannon MC, Nuttall FQ, Westphal SA, Fang S, Ercan-Fang N. Acute Metabolic Response to High-Carbohydrate, High-Starch Meals Compared With Moderate-Carbohydrate, Low-Starch Meals in Subjects With Type 2 Diabetes. Diabetes Care. 1998;21(10):1619-1626. doi:10.2337/diacare.21.10.1619
• Feng R, Du S, Chen Y, et al. High carbohydrate intake from starchy foods is positively associated with metabolic disorders: A Cohort Study from a Chinese population. Sci Rep. 2015;5. doi:10.1038/srep16919
• Shanik MH, Xu Y, Skrha J, Dankner R, Zick Y, Roth J. Insulin resistance and hyperinsulinemia: is hyperinsulinemia the cart or the horse? Diabetes Care. 2008;31 Suppl 2. doi:10.2337/dc08-s264
• Page MM, Johnson JD. Mild Suppression of Hyperinsulinemia to Treat Obesity and Insulin Resistance. Trends in Endocrinology and Metabolism. 2018;29(6). doi:10.1016/j.tem.2018.03.018
• Abdul-Ghani M, DeFronzo RA. Insulin Resistance and Hyperinsulinemia: The Egg and the Chicken. Journal of Clinical Endocrinology and Metabolism. 2021;106(4). doi:10.1210/clinem/dgaa364

 

Tofu and Vegetable Stir Fry

Ingredients:

• 1 block of firm tofu, drained and cut into cubes
• 2 tablespoons coconut oil or avocado oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 small onion, thinly sliced
• 1 bell pepper, sliced
• 1 medium zucchini, sliced
• 1 cup broccoli florets
• 2 tablespoons low-sodium soy sauce or tamari (gluten-free option)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Optional toppings: sesame seeds, chopped green onions

Instructions:

1. Heat a large skillet or wok over medium-high heat and add the coconut oil or avocado oil. Allow the oil to heat up.

2. Add the minced garlic and grated ginger to the hot oil and stir-fry for about 30 seconds until fragrant.

3. Add the sliced onion to the skillet and cook for 2-3 minutes until it becomes translucent and slightly caramelized.

4. Add the tofu cubes to the skillet and cook for 5-6 minutes, flipping occasionally, until they turn golden brown and crispy on the edges.

5. Add the bell pepper, zucchini, and broccoli florets to the skillet. Stir-fry the vegetables for about 3-4 minutes until they become tender-crisp.

6. In a small bowl, whisk together the soy sauce or tamari, rice vinegar, and sesame oil. Pour the sauce over the stir-fry mixture in the skillet.

7. Stir-fry for another 1-2 minutes until the sauce coats the tofu and vegetables evenly. Season with salt and pepper to taste.

8. Remove the skillet from heat and garnish with sesame seeds and chopped green onions, if desired.

9. Serve the tofu and vegetable stir fry hot as a main dish or with cauliflower rice.