There is no such thing as a (carb-) free lunch? After trying Dreamfield Low Carb Pasta with unsatisfying results I tried a new low carb pasta brand “Pasta alla Eva”. They claim to have less than 5g of carbs in 100g (uncooked )- too good to be true.
My test meal was
100g Low Carb Pasta
100g Barilla Pasta Sauce
2 Slices of Emmental Cheese
7 Kalamata Olives
All in all this should be around 15g of carbs – a joke if you look at the full plate of pasta:
One of the rare occasions where the pasta sauce has more carbs than the pasta themselves 🙂 .The pasta needed to be cooked for 15mins.
How did the low carb pasta taste?
Not bad – a bit too firm (dreamfield pasta tastes pretty much like the real thing) but okay. Maybe they can tweak their recipe a bit but I liked it. For me it is trillions of times better than shirtaki konjak noodels which I simply hate for their consistence.
If you were blindfolded you would recognize the difference to normal pasta – maybe the best way to describe is like a bit undercooked.
The taste was okay, nothing artificial or bad tasting.
How was the impact of the low carb pasta on blood sugar?
To make things easy and reproducible I chose to open a can of french precooked lentils with sausages (I live close to the french border and sometime buy food there – uhm and wine…).
Conveniently they put the nutrition values for one person on the label: 33g of carbs (see NB below).
Here are the results from the Freestyle Libre Flash Glucose Meter: now that looks very nice: a BG rise of only 18 mg/dl from 34g of carbs.
NB: in some countries (like US) the total carb value does contain the fiber amount as well. I do not know how the french are doing it but even if I subtract fiber from total carbs – for 23g of carbs this is still a gentle rise.
“Heating the rice — as rice dishes are normally consumed in hot dishes — can melt the crystals and make them less resistant to digestion.”
Well okay I had some leftover rice from last saturdays test so I decided to give resistant starch another try. I ate 200g of white basmati which contains appx. 60g of carbs (in my first test I ate half of this ammout and gave the second half to my girlfriend). Nothing was added. Just the pure rice (I did not want to have the vinegar effect interfering with the resistant starch ),
After the usual delay my blood glucose went up. And it went UP. AND IT WENT UP:
Holy Maccaroni! After my BG went over 200 I decided to briskly walk away my glucose as I do not want to stay too at such high levels. It worked and now I am back below 140 which is my current after meal maximum goal.
Resistant Starch Rice – Science Fiction?
Here are my conclusions of this experiment:
“Resistant starch” rice (like I prepared it) does not help to keep my blood sugar low. It had the same effect as ordinary rice.
I can walk away the peaks of BG spikes pretty easily. No jogging required – brisk walking is enough.
I have to keep in mind that the Freestyle Libre has a 5 to 15min delay compared to the real blood glucose. I will have to start my counter-walking earlier if I want to stay below 200 mg/dl.
inspire others to do their own tests (which one should always do)
Resistant Starch Foods – Basmati Rice
I prepared one (raw) cup of basmati rice, two and a half cups of water, salt and two teaspoons of coconut oil. Cooking time 18 min. Rice was cooled down and put in the fridge for >14h.
Next day I prepared an asian inspired “resistant goreng” with the following ingredients (sorry, the tool only works in German):
I used only half of the rice for cooking and after checking the carbs and cals I decided to eat only half of the prepared meal (~ 400kcal and 38g carbs) – so eating only a quarter of the prepared rice. My girlfriend ate the rest of the meal- and liked it 🙂 .
I checked the influence on my blood glucose with my Freestyle Libre flash glucose monitor:
Resistant starch basmati rice gave me a rise of appx. 68 mg/dl from 38g of carbs. The “real” value will be higher as the Libre sensor reads 10 to 20% lower than my finger glucometer.
The rise of BG is not lower than what I would have expected from untreated rice.
Thinking about it – the preperation of rice with oil is surely something that is quite common. So if this had any positive influence some Type 1 diabetics would surely would have recognized this.
In this one person single meal study on resistant starch foodsresistant starch rice did not show any beneficial influence on BG compared to normal rice.
I decided to at least two tests as blood glucose seems to behave somewhat fuzzy. So I will retest this with some of the basmati rice leftovers (maybe cold rice salad) but do not expect any improvement.
UPDATE: I did a retest and had a much less rise in BG. I will keep an eye on this.
Another big surprise. I regularly use Xylitol (Xucker) instead of table sugar because it has low or no impact on blood glucose. Or is said to have. But there seems to be some “xylitol side effects”.
Today with my morning coffee and with the help of my freestyle libre I checked the influence of four heaped teaspoons of Xylitol in my morning coffee (together with one teaspon of low fat cream). And I nearly fell off my chair: it raised my BG from 123 to 171 mg/dl (fingerpick, freestyle 146)!
What kind of xylitol side effects are that?
I will redo this experiment tomorrow. Maybe the lowfat cream had some negative influence. I hope so.
Rats, so I have to wait another hour for my BG to go down before I can have my breakfast…
The Satiety Index – sounds like an interesting concept. Sure, a potato will fill me up more than a bell pepper – but how can I use that treating my diabetes?
According to the measurements on this page one is supposed to be three times more “satisfied” if he eats potatoes compared to white bread. Does that mean, you can eat only one third and still be full? Sounds like an interesting experiment.
Another PDF with further infos atbout the satiety index:
The satiety index a little more elaborated is the Fullness Factor. It is an analysis of the macronutitients related to satiety and leads to a somewhat complicated formula to calculate satiety. I am not sure if it is really helpful but judge yourself:
One problem is breakfast. Most food leaves me hungrier at lunch time than eating nothing at all. But I am hungry anyway. So I will start with a medium sized potato at breakfast – with an egg, 240 g tomato and 100g ham. As I do not want to waste too much calories on fat, I will use a non-stick pan and use no fat.
And – as I hate cooking in the morning – I will prepare potato, tomato, ham and salt/pepper mixture the evening before.
According to FDDB this will give me appx. 300 kcal and 22g of carbs, which is okay.
NB: eating potato salad would be easier to prepare beforehand. but I like to have some warm eggy-breaggy food.