Starchy Carbohydrates = Sugar > bye-bye

January is the month when we all make resolutions that we don't keep. So, I made some goals this year that are quantifiable and measurable. I also made the goals attainable so that I will not fail. One of the goals is to reduce starchy carbs because they turn into sugar. I think this is the basis of the Adkin diet that was so popular a few years back.

As a vegan, I should be thin and healthy, right? Wrong. There are lots of plant-based foods to eat that will pack on the pounds - the opposite of what I need!  So my goal is to follow The 4-Hour Body plan (Tim Ferriss) and see if it works for me. Six days on, one day off. No rice, bread, quinoa, pasta, squash, corn, potato, cereal, tortilla, pastry, muffins. No fruit, fruit juice, soy milk (almond milk unsweetened is ok). At first it seemed radical, but when I read the science in the book, it made sense. If carbs turn to sugar, you store it as fat. Not good for me. If I were an average weight, then I would not need this. But since I have not lost weight being a junk-food-eating vegan, I am trying to find a path that will help me reach that goal of being just a bit smaller :)

What do you sub for these carbs? beans, lentils, edamame, chickpeas/garbanzo beans and peas. Luckily, I already eat these things. If you don't, ease into it. It's a big change to your digestive system. Start with one or two days a week and ease into the program.

• Beans, luckily, come in many varieties and many come canned for easy prep. Black, white northern, chili, pinto, kidney, and lima. 
• See my recent post on green lentils. I also have some pre-made Indian lentil dishes that should be good. 
• Edamame is very tasty and also is wonderful in salads. Just be sure to get the shelled ones, not the ones in the pod. 
• Chickpeas can be roasted with taco seasoning for a snack or made into hummus. 
• Peas can be green or black-eyed.

Two things I like to do with beans are - black bean burgers (sans the bun) and combine northern white beans with cauliflower to make mashed "potatoes."

Not eating fruit is a tougher goal for me. I love fruit...a lot. I often have bananas at the ready for an out-the-door breakfast. Apples are a favorite snack. But their sugar is a problem. I'm not sure how I will fare with this, but I'm giving it a try.

The kicker on this approach to eating is that on the 7th day - you eat as you please. Fruit, pasta, eclairs - go for it. The physiology is that when you change your diet your body goes into a conservation mode. The 7th day is designed to fool your body and kickstart your metabolism. So if I know I can eat brown rice and fruit at least one day a week, I have a fighting chance. If I know I can eat junk food at least one day a week, I can wait till that day to do it. Of course, all restricted items have to be eaten on the same day :) I should mention that red wine (2 glasses per day, no more) is acceptable. Something in the science that enables the sugar in wine to not get stored in your body as it does with carbs turning to sugar.

Here are some fun nutrition facts that help:

• bananas are a great source of potassium - but so are avocados, chard, spinach, pinto beans, lentils, black beans, and mushrooms.
• soy milk has calcium - but so do tofu, spinach, and black-eyed peas
• magnesium is necessary so eat peanuts, almonds, cashews, pine nuts (if you can afford them!), and spinach
• fat is essential to your diet. Many plant-based eaters avoid cooking oil, but you can get essential fats in avocado, nuts (almonds and walnuts are my faves), peanut butter (read label for no added sugar!), and almond butter
• for protein you can get all you need from a combination of beans, lentils, nuts, and veggies - most beans have 10+ grams per cup, nuts have 5-10 grams per cup, and spinach, broccoli, and almost any veggie have 3-5 grams per cup. I like hummus and carrots or celery for breakfast or snack! And tofu has 11 grams in 4 oz. Just be careful with how much soy-based product you eat as it can affect hormone levels. Go easy on the Morningstar veggie burgers, sausage, and TVP.

Learn to spice flavor your food with spices and condiments. Just watch for sugar (be a label reader).

• Ketchup is loaded and many salsas add sugar too! I like Pace picante and salsa and they have no sugar :)  
• my go-to items are organic veggie broth, mushroom broth, and tamari sauce
• balsamic vinegar can be wonderful on roasted brussels sprouts or asparagus as well as cooked with chard and spinach. Or try rice wine vinegar flavored with garlic! Apple cider vinegar would be a no-no.
• herbs de Provence is a wonderful blend of spices that goes great with almost any veggie, bean, or lentil. Try the grinder type spice bottles. I like pepper and garlic. 
• tumeric is great on tofu and veggies
• try this blend - cumin, paprika, and rosemary - it's tasty!!
• garlic goes into everything, right?
• siracha sauce, like ketchup, has sugar. But I may have to make an exception here since jalapeños are not always available and I gotta have my hot!
• onions - red, green, white give zest to a dish
• curry powder for, well, curry! Just have your curry without coconut milk and no rice - maybe better left to the 7th day :)

I'll let you know how it goes. Keep going plant-strong and eat well!!

Be a Happy Herbivore :)