A Lower Carb Diet and its Health Benefits

Health benefits of a low carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:-

Lose weight
Most people start eating fewer carbs to lose weight. Studies have shown that low carb diets are at least as effective — if not more effective — than other diets.

Low carb makes it easier to lose weight without hunger and without having to count calories. According to recent studies, a low carb diet can even result in burning more calories than other diets.

Reverse type 2 diabetes
Low carb diets can help reduce or even normalize blood sugar and thus potentially reverse type 2 diabetes. As the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

Low carb can also be helpful in managing type 1 diabetes.

A grateful gut
Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhoea, cramps, and pain. Indigestion, reflux and other digestive issues can sometimes improve, too.

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.

Reduce sugar cravings
Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation?” Many people do. A low carb diet can often reduce and sometimes even eliminate cravings for sweets.

Bonus benefits
Weight loss, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low carb eating. But some people experience even more improvements, some of which can be life-changing:-
Lower blood pressure and other improvements in risk factors for heart disease,
Less acne and better skin,
Fewer migraines,
Improved mental health symptoms,
Better fertility, and more...

Words above taken from Diet Doctor site.
You can read more, with all related links, here

Related Posts

How Low Carb Can Help, plus a favourite low carb recipe - see it here
Introduction to low-carb for beginners - see it here

Please note
Articles / studies within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.

All the best Jan

Lemon Posset ... made easy

A posset (also historically spelled poshote, poshotte) was originally a popular British hot drink made of milk curdled with wine or ale, often spiced, which was often used as a remedy. In the 16th century the drink evolved into a cream, sugar and citrus-based confection, which is still consumed today as a cold set dessert similar to syllabub.

The recipe I share today, for lemon posset, has to be one of the easiest desserts to make. Simply heat some cream and sugar (or equivalent sweetener) and whisk in lemon juice to create a smooth lemon mousse that makes the perfect finish to a special dinner for two.

Ingredients

Serves Two
100ml/3½fl oz double (heavy) cream
50g/1¾oz sugar or equivalent sweetener 
½ large lemon, finely grated zest and juice (about 2 tbsp)

Method
1. Put the double cream and the sugar into a pan over a low heat. Stirring constantly to dissolve the sugar, gently bring the cream to the boil. Simmer the cream for three minutes, then remove from the heat and allow to cool.
2. Add the lemon juice and zest and whisk well.
3. Pour the lemon cream mixture into two small cups or serving glasses and refrigerate for three hours.

Tip

Garnish with a few chopped almonds or pistachios, a bit of candied lemon peel or a scattering of shortbread crumbs for crunch.

From an idea seen here

Similar Recipe Suggestion

Citrus Custard Dessert, it's low carb/keto see here

Please be aware, you will find a variety of recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

It's the 1st of January 2025

~ Hello January 2025 ~

~ Happy New Year Wishes ~

In previous years regular readers will know I usually start each month with facts about the coming month ahead. This year however, a break with tradition, which I hope you will enjoy. The first of each month will feature a lower carb recipe starting with the first letter of that particular month ... so here we go as it's January!

J is for ? can you guess ? It's tasty and comes in many flavours, but strawberry is the most popular one in both the UK and the US, and perhaps where you live too.

Yes, I am talking about Jam !

Spread on toast, swirled into yogurt, filling delectable pastries, sponges, cookies or biscuits. Jam adds a natural fruity sweetness to so many meals and snacks.

Of course if you are diabetic (or pre-diabetic) sugary jam is not ideal, nor is toast which often uses a higher carb bread, both of these can raise blood sugar levels which is best avoided. However, fear not, there are many lower carb recipes to choose from that do not raise blood sugar to unwanted levels. You can find some within this blog or on the wider worldwide web! 

Lower Carb Jam

All you need is quality fruit, which you simmer gently until enough liquid has evaporated. Then you add a bit of extra sweetness such as erythritol, stevia or Swerve (if necessary) and a little bit of thickener such as chia seeds, gelatine or xanthan gum (if necessary). That's it!

Here is What You Need

400 g / 14 oz strawberries, diced *
2 tablespoon water
1 teaspoon chia seeds ground
1 teaspoon lemon juice optional
1 tablespoon powdered sweetener optional

* 400g (14.2oz) of strawberries made 200g (6.7oz / scant cup - a scant cup is usually two tablespoons less than a full cup) of jam.

This is What You Do

1. Chop the strawberries and place them in a saucepan together with the water.
2. Bring to the boil (lid on), then turn down the heat medium and let it bubble away for 15 minutes. Only add the lemon juice if you want to store the jam for longer than 1 week - it prevents the growth of bacteria.
3. Mash the strawberries with a potato masher (or with a fork), then continue to cook on low-medium for another 30 minutes until reduced by half. You want it to bubble peacefully. Bubbles will become smaller as the liquid evaporates. Stir regularly with a spatula to prevent the jam from burning. Towards the end of cooking, stir constantly.
4. Taste. If necessary, sweeten with 1 tablespoon of powdered sweetener for example erythritol.
5. Add the ground chia seeds and stir. Cool and fill into a sterilised jar. Store in the fridge.

The above and lots more to read here

Some lower carb bread suggestions can be seen here

You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan