Atkins Diabetes Revolution (49 page)

FATS, OILS, AND DRESSINGS

As with protein, we do not limit fat intake. You can dress your vegetables with olive oil or butter, but not margarine, which typically contains hydrogenated oils, known as trans fats. There are nonhydrogenated brands of margarine available. You are more likely to find them in natural foods stores. Although you do not have to skimp on fats and oils, there is no reason to drench your foods in them. The same applies to mayonnaise. A serving of salad dressing is 2 tablespoons. Commercial salad dressings should be labeled as low-carb or have at most 2 grams of Net Carbs and no added sugar or corn syrup. A safe bet is always vinaigrette made from (nonbalsamic) vinegar or lemon juice and olive oil.

VEGETABLES AND FRUITS

You need to carefully follow the portion sizes supplied for carbohydrate foods. In the case of salads, a small salad is equivalent to 1 cup; a large salad to 2 cups. Salad vegetables are measured raw. Other vegetables are measured cooked unless otherwise indicated. Cooking methods are suggested, but feel free to prepare them your favorite way. Vegetables can be steamed, sautéed, roasted, or grilled.

When fruit is listed, assume it is fresh, unless otherwise specified. If you are using canned fruit, be sure it is packed in water or juice (discard it), not syrup. If you use frozen fruit, be sure it contains no sugar.

While it is best to eat whole fruits and vegetables, tomato juice is low enough in carbohydrate to merit occasional use, so long as it is in the context of a meal where it is balanced by protein and fat. Do not drink juice alone as a snack. We also allow cranberry juice that is not sweetened with sugar. Presently we are aware of only one product that is sweetened with Splenda,which is listed by brand name to avoid confusion. If you prefer not to drink juice, simply substitute a fruit of equal carb content.

All grains and legume portions sizes are measured cooked, rather than dry.

THE STAFF OF LIFE

At the level of 60 grams of Net Carbs a day, you can occasionally have a portion of whole grain bread. Make sure that it contains only whole wheat or other whole grains and no sugar,honey,or other caloric sweetener. In the last couple of years, there has been tremendous growth in the number of controlled-carb breads on the market, including those manufactured by Atkins Nutritionals.Atkins bread contains 3 grams of Net Carbs per slice and a single slice is acceptable in Induction. When we list low-carb bread with a gram count of 3 Net Carbs, use Atkins bread or another brand with the same number of grams of Net Carbs.

DRINK UP

Although we have listed a few lower glycemic beverages,such as shakes and tomato juice (which is not acceptable at the 20-gram level),bever- ages such as water, tea, and coffee do not appear. It is best to avoid caffeine if you are sensitive to it. At most, have only one serving a day. Also limit “diet” soft drinks. Be sure to drink a minimum of eight 8-ounce glasses of water a day.(For information on all other fluids,see Chapter 19, Drink to Your Health).

SWEETENERS

Sweeteners are not listed unless they are a component of a recipe. We strongly discourage the use of more than 3 packets a day, especially in the Induction phase, for two reasons.You have to count 1 gram of Net Carbs per packet of acceptable sweetener (see page 459) and it is important to wean yourself away from the need to make all beverages excessively sweet. Gelatin desserts must be sugar-free. Our recommendation is Jolly Rancher brand, which can be found in the dairy section and is sweetened with Splenda.

BRAND NAMES

In most cases, we do not use brand names, unless it is necessary to avoid confusion.We do list a few Atkins brand foods, when we are unaware of others with the same carb counts. Otherwise, such as in the case of bread, where there are Atkins products and others with the same carb count, the mention is generic, but be sure to find a brand with the right carb count.Low-carb pancakes vary from one manufacturer to another, so be guided by the designated carb count, not the number of pancakes.

There are numerous low-carb foods now available that make it easier than ever to follow the ABSCP. However, it is not necessary to use them to be successful on the program. Many people find it satisfying and more enjoyable to concentrate on eating a wide variety of whole foods. Low-carb foods can be abused, just as low-fat foods have been. They must never be used as a substitute for eating a wide variety of fresh, whole foods. Instead, regard some of these products as handy when traveling or in a situation when proper food choices are unavailable. They can also add occasional variety.

The quality of low-carb foods can vary. Be sure that any new addition does not stop progress or provoke symptoms. If you are already a diabetic, be sure that a new food, especially one containing sugar alcohols,does not increase blood sugar or cause cravings. For some, even a sweet taste from an artificial sweetener will re-create cravings and can reestablish sugar addiction.Foods containing manufactured trans fats are to be avoided, even if they are low in carbs.

To attain your goals long term, it will be helpful to recognize and then unlearn the food habits that have sabotaged your efforts in the past. Overeating, emotional eating, and using food—even low-carb foods—as a reward can become obstacles to success. Begin to make food choices based upon health, not habit.

RECIPES

Recipes begin on page 402 in the next chapter. Hundreds of other recipes are available at www.atkins.com. When a meal plan (see pages 342–401) includes a recipe, we have indicated it with boldface type. You will notice that certain recipes have increasing carb-gram counts for the higher carb levels. That is because the recipe has variations that allow for greater variety in the form of additional carbohydrate ingredients. If you find it necessary to remain at 20 or 40 grams of Net Carbs, be careful to not mistakenly use a higher carb version.