Purple Smoothie

purple smoothie

This purple smoothie is so cute. I have never been a big fan of red cabbage specially because I do not like the smell of cooked read cabbage and the pale color is not really attractive. But since I tried to use red cabbage raw in a smoothie I just love drinking it. It is a very simple smoothie made with 1/2 cup of frozen blueberries, 1/2 cup of grated red cabbage and 1/2 cup of water. I made this smoothie few times now and even my baby girl drink it. You can also make this purple smoothie with coconut water or almond milk instead of water. If it is the cabbage that make you doubt really do not ! Give it a try and you will be amazed by how it sweet, fresh and make you feel energised. I tested this smoothie with all the options above and all were delicious. The good think is that blueberries are low in natural sugar – only 10 g of fructose per 100 g- and their glycemic load  is very low which does not impact your blood sugar.

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Glycemic Index vs. Glycemic Load

Glycemic Index vs. Glycemic LoadPeople often asked me if I can eat honey, chocolate, dried fruits or drink milk as a pre diabetic. The best way for diabetic to know what food they can eat is to look at the glycemic load (GL) of ingredient. You can find relevant list of foods ordered by GI and GL in this scientific publication here or on this website here.

Usually people know Glycemic Index better so I will explain the difference below and why it is much relevant to look at the GL to control sugar.

What is Glycemic Index ?

GI indicates how rapidly a carbohydrate is digested and released as glucose – sugar- into the blood stream. So it make you think that to avoid sugar spikes you have to avoid high GI index food. But the glycemic index does not integrate the amount of carbohydrate in a food. That is why glycemic load is a more relevant indicator for diabetic or people looking for sugar control.

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Paleo Apple Pie

insideThis paleo apple pie is also gluten-free and a sugar free apple pie. The crust is made with a mix of almond meal and whole cashews nuts. It is a really tasty and crispy crust slightly flavoured with cinnamon and vanilla extract. It is a very simple recipe that can be prepared in advance. I bake this pie a day before welcoming some friends and the crust was still very crusty on the following day. I store the baked pie at room temperature.

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Leeks Vinaigrette Topped with Roasted Hazelnuts

leekLeek vinaigrette is one of my favourite starter at spring time. Leek vinaigrette is a classic French recipe where the white part of the leek is cooked in a steamer and then topped with a vinaigrette. Usually the vinaigrette is made with dijon mustard and egg. You can eat them cold or lukewarm with a cold vinaigrette.

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Can I drink alcohol ?

Can I drink alcohol ?

Well, yes but with moderation

Alcohol do not contains much sugar, red wine contains 1 g of sugar per 100 g. But alcohol is a source of extra calorie and also alcohol has some side effects for your health. So when it comes to alcohol moderation is highly recommended.  If you enter the sugar free program in order to loss weight keep in mind that 1 gram of alcohol = 7 calories compared to 1 gram of carbohydrates = 4 calories.

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Can I eat fruits ?

Can I eat fruits

Yes, you can eat fruits with a recommendation of two portions per day

In my sugar free coaching I encourage you to have the two portions of fruits recommended by the World Health Organization and to promote variety in your choice. It means do not eat two times the same fruit to enhance the range of vitamins and nutrients you will get from them. Fruits are nutrients dense, full of vitamins and fibre and also the sugar they contain, fructose, is slowly absorbed by your body. It means that fruits will not impact your blood sugar too quickly and they do not trigger a quick sugar craving. Also the fibre in fruits will make you satisfied quicker avoiding extra calorie intake. Fructose is also perceived as sweeter than table sugar by your taste buds. It means that fruits better satisfied our sweet tooth.

The best fruits to support a sugar free life are listed below

Data per 100 g

list fruits recommended

Sources: nutrition data sourced from here.

Read more about what kind of fruits are the best for you on the article Can I use sweetener here.

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Can I eat dried fruits ?

Can I eat dried fruits

Well yes, but one portion per month and not all type of dried fruits

Most dried fruits has a glycemic load superior to 20 which means that they will be converted by your body into sugar very quickly, raising your blood sugar level. That is why dried fruits are not recommended as a healthy snack or a daily treat. Although you can have dried fruits one time a month for occasional raw baking or as a sweetener in cake. Do not exceed 20 g or it will raise your blood sugar and trigger sugar craving quickly. The best time to have dried fruits is before an intense aerobic activity such as a long run.

The best dried fruits to use are

Data per 100 g.

list dried fruits recommended

You should avoid all dried fruits with added sugar such as cranberries or raisins. The most appropriate dried fruits are listed in the table below.

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Can I use sweeteners ?

Can I use sweeteners ?

Yes, you can use sweetener but which sweetener is best ?

That is the biggest question when you choose to avoid refined sugar. There is a wide choice a sweetener on the market – natural and artificial – and all have pros and cons. Your health background also play a big role in the choice you make. Some people choice to cut on refined sugar for personal reason and others for medical reasons like diabetes. There is also two types of diabetes and even if both are connected with an excess of glucose in the blood each person has different limit. This said the list of sweeteners below may not be appropriate for type 1 diabete.

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