Tag Archives: satiety

Low Carb Pasta – A Freestyle Libre Test

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.

Low Carb Pasta
Low Carb Pasta

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:

Low Carb Pasta Yummy
Low Carb Pasta – Yummy

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?

I tested with the Abbott Freestyle Libre.

Normally a full plate of pasta would send my glucose up and above the 200mg/dl limit with ease.  What a surprise – not so with this low carb pasta:

Freestyle Libre Low Carb Pasta Test
Freestyle Libre Low Carb Pasta Test

Wow only a rise from 117 to 134 mg/dl? Not bad, not bad! I did not expect that.

Conclusion

It seems like this low carb pasta will go into my arsenal of foods. It tastes okay and is filling.
Maybe they tweak the ingredients a bit so it is more pasta like.

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Foods high in carbs – Lentils Experiment with Freestyle Libre

After the disappointing tests with resistant white rice I checked the next family of foods high in carbs: lentils. Legumes are said to be filling and have low impact on blood sugar. So why not try a can of lentils?

 

Foods high in carbs - Lentils Can
French Lentils

 

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).

 

Foods high in carbs - Lentils Nutrition
Foods high in carbs – Lentils Nutrition

 

I assume most of the carbs come from the lentils as the other ingredients (sausage and spices) are not carb-rich.

Result for foods high in carbs – Lentils

Foods high in carbs - Lentils
Blood Glucoses from Lentils

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.

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Satiety Index: Potato Salat

To check the satiety potential of various food types I today checked potato salad. Potatoes are said to have a high satiety index, so I will check some potato foods.

  • 280g Potato Salad
  • 330 kcal
  • 32g carbs

Result

After 1h blood glucose rise 10mg/dl, satiety 7 (on a scale of 0 – hungry like a wolf, 10 – full)

After 2h blood glucose rise was 2mg/dl which is below measurement accuracy. Satiety was 6.

Not bad. I expected the rise to be much higher. This seems to be too good to be true. I need to redo the experiment.

Potato Salad is easy to prepare and store (I bought one at a local store), quite healthy and tastes great. Will continue to check high satiety index foods.

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The Satiety Index – An Experiment

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:

http://www.uspotatoes.com/downloads/Satiety%20Index–APRE%20News%20Reference.pdf

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:

http://nutritiondata.self.com/topics/fullness-factor#fullness

How can I use the satiety index in my T2DM diet?

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.


 

 

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