What Can I Eat on a Sugar Free Diet?

What Can I Eat on a Sugar Free Diet?

Reducing your consumption of sugar is not only beneficial for trimming your waistline; it will also reduce your risk of heart disease, hyperactivity, arthritis, fatigue, anxiety, and depression. Sugar is found in obvious foods and beverages like cake and soda. It is also hidden in a number of surprising food items, such as ketchup, soup mixes, canned meat and tomato sauce. Learning how to read ingredient labels in order to find hidden sugars will help you to follow a sugar-free, healthier diet plan. 
 
Sugar by Other Names 
Read food labels whenever possible. In addition to looking out for sugar in ingredient lists, be aware that sugar may be listed as corn syrup, fructose, lactose, maltose, malt, glucose, mannitol, maltose, sorghum, turbinado, crystalline fructose, high fructose corn syrup (HFCS), sucrose, or maple syrup. There are many forms of sugar, some healthier than others. For example, agave syrup is a natural sweetener that has a low glycemic impact. If you are currently ?addicted? to sugar, making the switch to less processed sugars such as agave may be an important and effective first step in following a sugar-free diet. 
 
Avoid Artificial Sweeteners 
It may be tempting to replace sugar with artificial sweeteners such as aspartame (also known by its brand names Equal, NutraSweet, Equal-Measure, and Spoonful). However, aspartame is one of the most dangerous food additives, and can lead to cancer, depression, headaches and insomnia. 
 
Prepare Your Own Meals 
The best way to avoid sugar in your diet as much as possible is to prepare your own food. This way, you can be certain that no sugar is added to your meals. When dining out, don?t hesitate to call ahead of time to ask what options are available that are free of sugar. As more people are requesting sugar-free meals, restaurant managers and chefs are learning to create healthier, delicious options. 
 
Avoid Processed Foods 
Grocery stores are chock full of processed foods. Whenever possible, avoid the middle sections of grocery stores and, instead, shop around the perimetre of grocery stores where you will find a wide selection of unprocessed, whole foods including fruits and vegetables. Many grocery stores now have bulk sections where you will find ingredients such as rice, pasta, flour, nuts, seeds, and other essentials that do not include additives. Bulk bins usually contain an ingredient list where you can check for sugar and sugar additives that go by other names. 
 
Soon enough, your body and taste palate will adjust to your sugar-free diet. It will then be easier than ever to maintain a diet that offers many health benefits. 

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What Can I Eat if I Am Following a Nut Free Diet?

What Can I Eat if I Am Following a Nut Free Diet?

Nut allergies affect millions of people around the world. Individuals with nut allergies may be allergic to tree nuts such as walnuts, hazelnuts, and almonds, or may be allergic to peanuts. It is common for people to be allergic to both tree nuts and peanuts. Even if you are only allergic to one type, many healthcare experts will recommend that you stay away from both since allergies can develop over time from repeated exposure. 

In order to know what is safe for you to eat when following a nut free diet, it is important to determine what foods and beverages are unsafe. 

The following nuts and products that contain nuts should be avoided:

  • True nuts including almonds, brazil nuts, cashews, chestnuts, hazelnuts, hickory nuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts.
  • Peanuts (beer nuts, monkey nuts, ground nuts)
  • Nut oils (including arachis oil, which is peanut oil)
  • Nut butters (peanut butter, almond butter, cashew butter, etc.)
  • Chocolate nut spread
  • Nutella
  • Marzipan, praline, nougat
  • Crushed nuts, mixed nuts, nut pieces, nutmeat
  • Peanut flour, almond flour, or any flours derived from nuts
  • Pesto (usually contains pine nuts)
  • Nut based liqueurs (e.g. Frangelica, Amaretto, Nocello)
  • Satay sauce, peanut sauce
  • Baklava
  • Gianduja

There are many types of foods that commonly contain nuts, including granola, granola bars, cereal, ice cream, baked goods, candy bars, trail mix, and fudge. Your best bet against consuming foods that contain nuts is to become familiar with ingredient labels. Particular attention must be shown to the allergen statement on a label, as many products may not contain nuts but are processed on the same machines where other products have been that do contain nuts. 

In addition to reading labels when grocery shopping, it is also important to learn to safely order nut-free meals at restaurants. Nut allergies are one of the most common types of food allergies and potentially the most fatal if someone is anaphylactic. These days, most restaurants will offer safe alternatives or will modify meals so that nuts are not included. Since cross-contamination is prevalent with nuts, you may want to call the restaurant ahead of time to discuss your diet, especially if you have severe nut allergies. 

While there are many types of foods and ingredients that contain nuts, you will find that there is still an array of food choices that you can enjoy on a nut-free diet. Fruit, vegetables, nut-free breads, meat, fish, potatoes, sweet potatoes, rice, quinoa, pasta, nut-free cereals (be sure to read ingredient labels), oatmeal, fruit smoothies, and nut-free baked goods are just a few options. Even foods that typically contain nuts, such as pesto, can be made without nuts and still offer plenty of flavour and nutrition. 

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What Can I Eat on an Egg Free Diet?

What Can I Eat on an Egg Free Diet?

You may have decided to eliminate eggs from your diet for health reasons such as lowering your cholesterol or because you are allergic to eggs. Whatever your reasons, it’s important to be aware that eggs are used in a wide variety of food products. The best way to find out what you can eat on an egg free diet is to first learn what ingredients you’ll need to avoid. 
 
Many types of baked goods are made with eggs. In particular, baked goods with a shiny glaze are most commonly topped with an egg preparation. When shopping for food, pay close attention to food labels. Besides simply looking out for products that include egg, it is important to be aware of hidden egg 
ingredients such as albumin, silica albuminate, globulin, vitellan, phosvitin, livetin, and lysozyme. Ove means eggs in Latin, so people who are eliminating eggs from their diet also best avoid any ingredients that include ovo in their name.  
If you are eating out, don’t hesitate to ask your waiter if certain dishes are made with eggs. In many cases, the egg can simply be left out of a dish, or alternatives will be suggested. 
 
When baking, you will find that many recipes call for egg as one of the ingredients. However, eggs are primarily used to create a desirable consistency in baked goods, and do not significantly affect the flavour. Learn to use egg substitutes for consistency so that you can still enjoy your favourite baked goods. For example, bananas and applesauce are commonly used to replace eggs in certain baked products. Egg Replacer is an egg replacement product on the market that will not change the flavour of baked goods. With this product, all you’ll need to do is add water, and then add it to your recipe in place of eggs. For a homemade egg replacement, mix together 1 tbsp. of water, 1 tbsp. of vinegar, and 1 tsp of baking powder (equivalent to 1 egg). 
 
Tofu is an ideal alternative for savoury foods such as egg salads, quiche, and frittatas. For example, to make an egg salad using tofu, all you will need is one block of firm tofu, 1/3 cup mayonnaise, ½ tsp lemon juice, ½ tsp. garlic powder, 1/3 cup sweet relish, 1 tbsp mustard, ½ tsp onion powder, stalk diced celery, and a dash of paprika (to taste). Simply mash the tofu with a fork, and then mix in the remaining ingredients. This is just one of many alternatives to dishes that typically include eggs. 

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What Can I Eat if I Am Following a Low Fat Diet?

What Can I Eat if I Am Following a Low Fat Diet?

Fat serves as an essential macronutrient in your body that assists in the absorption of vitamins. It also plays an important role in blood clotting, brain development, and managing inflammation. However, the majority of people following a Western Diet are consuming too much fat causing such problems as obesity, high cholesterol, and cardiovascular disorders.

The first step you should take in lowering fat in your diet is to avoid saturated and trans fats as much as possible. These fats are found in butter, shortening, partially hydrogenated oils, margarine, and fat from meat. Instead, the fats in your diet should consist of unsaturated fats such as the fat found in nuts, avocados, and oils from vegetable sources.

The majority of your diet should be focused on low-fat foods, including fruits, vegetables, legumes, beans, and whole grains. Lean protein sources include tofu, tempeh (fermented soybean product), and beans. Free-range, low-fat beef, turkey, pork, or chicken are also good options as long as they are consumed in moderation. Low-fat dairy products are an option, although there are plenty of non-dairy, healthier options available such as organic, sugar-free almond milk, soy milk, or rice milk.

Processed foods are one of the leading culprits of high-fat dietary habits. In general, processed foods are unhealthy and should be avoided if you want to maintain optimum health. Processed foods include lunch meats, frozen fish sticks, frozen dinners, breads made with white flour, canned foods, packaged cookies, boxed meal mixes, and sugary breakfast cereals. Most conventional grocery store aisles are chock full of processed food items, but you may find alternatives with a little perseverance. Health food stores offer alternatives, including canned foods and frozen meals that are made with whole food ingredients and that are not loaded with saturated fat and other additives.

When cooking, use methods such as broiling, steaming, boiling, grilling and roasting as opposed to frying. These cooking alternatives do not require much, if any, oil or butter. Following other dietary habits such ordering your coffee without milk or with fat-free milk or soy milk will reduce the amount of fat in your diet.

Be aware that soups and salads aren't always low in fat. Choose clear broth soups instead of creamy soups. Choose non-creamy salad dressings or, better yet, make your own homemade salad dressing using ingredients such as balsamic vinegar, a small amount of olive oil, Bragg's liquid aminos (for a salty flavour), and herbs. With a little creativity, you will find that your new and healthier way of eating does not have to diminish your enjoyment of food.

 

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What Can I Eat If I Have Gluten Intolerance?

What Can I Eat If I Have Gluten Intolerance?

What is Gluten Intolerance? 

Gluten intolerance is a malabsorption syndrome that occurs from sensitivity to gluten, a mixture of two 
proteins, gliadin and glutenin, found in food groups like wheat. More specifically, it is found in the form of 
secalin in rye, hordein in barley and avenin in oats. 

For the purpose of study, gluten intolerance is generally divided into three different categories, including: 
 Coeliac disease 
 Non-coeliac gluten sensitivity 
 Wheat allergy symptoms 

Diet and Gluten Intolerance 

Before we go any further, it is important to know why gluten intolerance needs immediate medical attention, especially from the point of view of dietary habits. There are two main explanations for this: It can lead to malfunctioning of the villi, which are small hair-like projections in the small intestine responsible for absorbing fats, proteins, vitamins and minerals for your diet.  The point at which most of the damage occurs in the small intestine is the one where vitamin B12 is absorbed. Vitamin B12 is responsible for some of the most important cellular functions in your body. 

What to Have 
You can include some types of foods from various food groups such as fruits, vegetables, cereals, proteins, and fibre and dairy products into your gluten-free dietary regimen.  Largely considered the safer food groups for individuals with gluten intolerance, you can consume the following as a part of your meals and snacks: 
 Fish 
 Eggs 
 Lean meats 
 Brown rice 
 Flour (made form arrowroot, rice, cornstarch, coconut) 
 Vegetables and salads (plain) 
 Potatoes (white/yams/sweet) 
 Rice noodles and rice glass noodles 
 Soba noodles (only from buckwheat) 
 Fruits 
 Raw dairy 
 Beans 
 Nut butters (check labels) 
 Breads and baked goods, from other flours (rice, arrowroot, tapioca, potato) 
 Red lentils and black eyed peas 
 Olives 
 Tapioca 
 Potatoes 
 Nuts 
 Seeds 
 Quinoa 
 Flax 
 Buckwheat 

Foods to Avoid 
There are certain food sources and food groups that should be strictly avoided if you have gluten intolerance. 

The most important amongst these include:

Wheat 
 Rye 
 Bulgar 
 Pasta 
 Cereals 
 Oats (if contaminated) 
 Green lentils 
 Nicotine 
 MSG 
 Semolina 
 Vegetable starch 
 Couscous Triticale 
 Durum flour 

Our tip: Since gluten could come disguised in a multitude of forms, these lists might not be all exhaustive. 
Get into the habit of reading food labels. Watch out for terms like graham flour, semolina, farina, hydrolyzed 
vegetable protein, flour or cereal products, vegetable proteins, flavourings, emulsifiers and stabilizers. These 
might indicate the presence of gluten in the particular food product as they are generally sourced from 
gluten containing grains. 

 

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What Can I Eat If I`m Looking For Gluten Free Bread?

What Can I Eat If I`m Looking For Gluten Free Bread?

Being diagnosed with gluten intolerance can become a major milestone in your life. Basically, it means more than just 
eliminating gluten from your food. Instead, it is all about changing your entire lifestyle, your food preferences and even the timings of food. Since bread forms the mainstay of our diet today, it is very important for sufferers of gluten intolerance to know the options they have if looking for gluten free bread. 

3 top choices you can make You can be rest assured that even if you have been diagnosed with gluten intolerance, you are not doomed to thrive merely on the seemingly tasteless gluten free bread for your whole life. With thousands being diagnosed with this problem, there are now a plethora of choices you can go for if you are gluten intolerant. 
Here, we list you the top 3 choices you can make when looking for gluten free bread. 

1) Get sweet breads 
There are a number of companies who are making gluten free sweet breads without the gluten related ingredients, both in premade form and as packet mixes for you to make. You can take your pick from the likes of carrot, cinnamon raisin, zucchini or banana bread to add variety to your diet. 
Search the Bread Pantry of What Can I Eat for our preferred brands. 

2) Use gluten-free sandwich breads 
Specially made gluten free bread and gluten free sandwich breads are made from ingredients such as 
cornmeal, soy, maize, rice flour, besan, quinoa and potato flour to name a few, which eliminate the risk of 
any potential reactions. Meanwhile, some of the best gluten free bread brands also use nuts and almonds for 
added nutritional value. 
Search the Bread Pantry of What Can I Eat for our preferred brands. 

3) Make your own waffles and pancakes 
For those with a taste for sumptuous breakfast and want tasty alternatives to bread try waffles, pancakes 
and muffins which are all a good option to go for if gluten intolerance is an issue. 

Search the Baking Pantry of What Can I Eat for our preferred brands. 

Breadmachines: 
You can procure your own gluten free bread maker machine and make delicious breads using readymade 
gluten free mixes. Making gluten free bread might not be too complicated if you follow the right instructions 
and use the ingredients in the proper measure. Such gluten-free mixes are widely available in the 
marketplace both retail and online for the benefit of those suffering from gluten intolerance. 

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