The Low Calorie High Flavour Diet

Cherry Picking From the Diabetic Diet

The Diabetic Diet has a list of "Free" foods. These are healthy, low GI foods that have a very low calorie count. After looking at the list (see below), I thought to myself: why can't I just eat the free foods? Maybe that is too restrictive, but what if almost all of my diet came from the free list? You can almost do it. It would have to be a vegetarian lifestyle with not much fruit, even. So that's what's I intend to do: work it so that most of my diet comes from this free list.

I'm a bit of a stats junkie. Look at the stats of these "free" foods. If you're willing to make these the staples of your diet, there is not limit to what you can create and if they make up the bulk of your diet, there will be too much food on your plate.

Asparagus

Nutritional value per 100 g (3.5 oz)
Energy 85 kJ (20 kcal)
Carbohydrates 3.88 g
- Sugars 1.88 g
- Dietary fiber 2.1 g
Fat 0.12 g
Protein 2.20 g
Vitamin A equiv. 38 μg (5%)
Thiamine (vit. B1) 0.143 mg (12%)
Riboflavin (vit. B2) 0.141 mg (12%)
Niacin (vit. B3) 0.978 mg (7%)
Pantothenic acid (B5) 0.274 mg (5%)
Vitamin B6 0.091 mg (7%)
Folate (vit. B9) 52 μg (13%)
Choline 16 mg (3%)
Vitamin C 5.6 mg (7%)
Vitamin E 1.1 mg (7%)
Vitamin K 41.6 μg (40%)
Calcium 24 mg (2%)
Iron 2.14 mg (16%)
Magnesium 14 mg (4%)
Manganese 0.2 mg (10%)
Phosphorus 52 mg (7%)
Potassium 202 mg (4%)
Zinc 0.54 mg (6%)

Bean Sprouts

Nutritional value per 100 g (3.5 oz)
Energy 126 kJ (30 kcal)
Carbohydrates 5.94 g
- Sugars 4.13 g
- Dietary fiber 1.8 g
Fat 0.18 g
Protein 3.04 g
Vitamin C 13.2 mg (16%)
Calcium 13 mg (1%)
Magnesium 21 mg (6%)
Phosphorus 54 mg (8%)
Potassium 149 mg (3%)
Sodium 6 mg (0%)

Brussel Sprouts

Nutritional value per 100 g (3.5 oz)
Energy 179 kJ (43 kcal)
Carbohydrates 3.2g
- Sugars 2.2 g
- Dietary fibre 3.8 g
Fat 0.30 g
Protein 3.38 g
Vitamin A equiv. 38 μg (5%)
Thiamine (vit. B1) 0.139 mg (12%)
Riboflavin (vit. B2) 0.090 mg (8%)
Niacin (vit. B3) 0.745 mg (5%)
Pantothenic acid (B5) 0.309 mg (6%)
Folate (vit. B9) 61 μg (15%)
Vitamin C 85 mg (102%)
Vitamin E 0.88 mg (6%)
Calcium 42 mg (4%)
Iron 1.4 mg (11%)
Magnesium 23 mg (6%)
Phosphorus 69 mg (10%)
Potassium 389 mg (8%)
Sodium 25 mg (2%)
Zinc 0.42 mg (4%)

Broccoli

Nutritional value per 100 g (3.5 oz)
Energy 141 kJ (34 kcal)
Carbohydrates 6.64 g
- Sugars 1.7 g
- Dietary fiber 2.6 g
Fat 0.37 g
Protein 2.82 g
Water 89.30 g
Vitamin A equiv. 31 μg (4%)
- beta-carotene 361 μg (3%)
- lutein and zeaxanthin 1121 μg
Thiamine (vit. B1) 0.071 mg (6%)
Riboflavin (vit. B2) 0.117 mg (10%)
Niacin (vit. B3) 0.639 mg (4%)
Pantothenic acid (B5) 0.573 mg (11%)
Vitamin B6 0.175 mg (13%)
Folate (vit. B9) 63 μg (16%)
Vitamin C 89.2 mg (107%)
Vitamin E 0.78 mg (5%)
Vitamin K 101.6 μg (97%)
Calcium 47 mg (5%)
Iron 0.73 mg (6%)
Magnesium 21 mg (6%)
Phosphorus 66 mg (9%)
Potassium 316 mg (7%)
Zinc 0.41 mg (4%)

Cabbage

Fried cabbage is awesome, as are cabbage rolls. The best side-use of cabbage is sauerkraut. Sauerkraut is 5 calories per 2 tablespoons.

Nutritional value per 100 g (3.5 oz)
Energy 103 kJ (25 kcal)
Carbohydrates 5.8 g
- Sugars 3.2 g
- Dietary fiber 2.5 g
Fat 0.1 g
Protein 1.28 g
Thiamine (vit. B1) 0.061 mg (5%)
Riboflavin (vit. B2) 0.040 mg (3%)
Niacin (vit. B3) 0.234 mg (2%)
Pantothenic acid (B5) 0.212 mg (4%)
Vitamin B6 0.124 mg (10%)
Folate (vit. B9) 53 μg (13%)
Vitamin C 36.6 mg (44%)
Vitamin K 76 μg (72%)
Calcium 40 mg (4%)
Iron 0.47 mg (4%)
Magnesium 12 mg (3%)
Phosphorus 26 mg (4%)
Potassium 170 mg (4%)
Zinc 0.18 mg (2%)

Cauliflower

In the next week or so, I'm going to experiment with a gobi cauliflower recipe that adheres to this diet. Regardless, cauliflower is very versatile and it can replace bread and flour in some instances.

Nutritional value per 100 g (3.5 oz)
Energy 103 kJ (25 kcal)
Carbohydrates 5 g
- Sugars 1.9 g
- Dietary fiber 2 g
Fat 0.3 g
Protein 2 g
Water 92 g
Thiamine (vit. B1) 0.05 mg (4%)
Riboflavin (vit. B2) 0.06 mg (5%)
Niacin (vit. B3) 0.507 mg (3%)
Pantothenic acid (B5) 0.667 mg (13%)
Vitamin B6 0.184 mg (14%)
Folate (vit. B9) 57 μg (14%)
Vitamin C 48 mg (58%)
Vitamin K 15.5 μg (15%)
Calcium 22 mg (2%)
Iron 0.42 mg (3%)
Magnesium 15 mg (4%)
Phosphorus 44 mg (6%)
Potassium 299 mg (6%)
Sodium 30 mg (2%)
Zinc 0.27 mg (3%)

Celery

Nutritional value per 100 g (3.5 oz)
Energy 57 kJ (14 kcal)
Carbohydrates 3 g
- Sugars 1.4 g
- Dietary fibre 1.6 g
Fat 0.2 g
Protein 0.7 g
Water 95 g
Vitamin C 3 mg (4%)

Cucumber

Nutritional value per 100 g (3.5 oz)
Energy 65 kJ (16 kcal)
Carbohydrates 3.63 g
- Sugars 1.67 g
- Dietary fiber 0.5 g
Fat 0.11 g
Protein 0.65 g
Thiamine (vit. B1) 0.027 mg (2%)
Riboflavin (vit. B2) 0.033 mg (3%)
Niacin (vit. B3) 0.098 mg (1%)
Pantothenic acid (B5) 0.259 mg (5%)
Vitamin B6 0.040 mg (3%)
Folate (vit. B9) 7 μg (2%)
Vitamin C 2.8 mg (3%)
Calcium 16 mg (2%)
Iron 0.28 mg (2%)
Magnesium 13 mg (4%)
Phosphorus 24 mg (3%)
Potassium 147 mg (3%)
Zinc 0.20 mg (2%)

Lettuce

Nutritional value per 100 g (3.5 oz)
Energy 55 kJ (13 kcal)
Carbohydrates 2.2 g
- Dietary fibre 1.1 g
Fat 0.2 g
Protein 1.4 g
Water 96 g
Vitamin A equiv. 166 μg (21%)
Folate (vit. B9) 73 μg (18%)
Vitamin C 4 mg (5%)
Vitamin K 102 μg (97%)
Iron 1.2 mg (9%)
Potassium 238 mg (5%)

Mushrooms (white or brown)

Nutritional value per 100 g (3.5 oz)
Energy 113 kJ (27 kcal)
Carbohydrates 4.1 g
Fat 0.1 g
Protein 2.5 g
Thiamine (vit. B1) 0.1 mg (9%)
Riboflavin (vit. B2) 0.5 mg (42%)
Niacin (vit. B3) 3.8 mg (25%)
Pantothenic acid (B5) 1.5 mg (30%)
Vitamin C 0 mg (0%)
Calcium 18 mg (2%)
Phosphorus 120 mg (17%)
Potassium 448 mg (10%)
Sodium 6 mg (0%)
Zinc 1.1 mg (12%)

Onions

Nutritional value per 100 g (3.5 oz)
Energy 166 kJ (40 kcal)
Carbohydrates 9.34 g
- Sugars 4.24 g
- Dietary fiber 1.7 g
Fat 0.1 g
- saturated 0.042 g
- monounsaturated 0.013 g
- polyunsaturated 0.017 g
Protein 1.1 g
Water 89.11 g
Vitamin A equiv. 0 μg (0%)
Thiamine (vit. B1) 0.046 mg (4%)
Riboflavin (vit. B2) 0.027 mg (2%)
Niacin (vit. B3) 0.116 mg (1%)
Vitamin B6 0.12 mg (9%)
Folate (vit. B9) 19 μg (5%)
Vitamin B12 0 μg (0%)
Vitamin C 7.4 mg (9%)
Vitamin E 0.02 mg (0%)
Vitamin K 0.4 μg (0%)
Calcium 23 mg (2%)
Iron 0.21 mg (2%)
Magnesium 0.129 mg (0%)
Phosphorus 29 mg (4%)
Potassium 146 mg (3%)
Sodium 4 mg (0%)
Zinc 0.17 mg (2%)

Parsley

Don't omit parsley from your meals. Don't leave it on the side of your plate. It's flavourful and packed with vitamins.

Nutritional value per 100 g (3.5 oz)
Energy 151 kJ (36 kcal)
Carbohydrates 6.3 g
- Sugars 0.9 g
- Dietary fibre 3.3 g
Fat 0.8 g
Protein 3.0 g
Thiamine (vit. B1) 0.1 mg (9%)
Riboflavin (vit. B2) 0.2 mg (17%)
Niacin (vit. B3) 1.3 mg (9%)
Pantothenic acid (B5) 0.4 mg (8%)
Vitamin B6 0.1 mg (8%)
Folate (vit. B9) 152 μg (38%)
Vitamin C 133.0 mg (160%)
Vitamin K 1640.0 μg (1562%)
Calcium 138.0 mg (14%)
Iron 6.2 mg (48%)
Magnesium 50.0 mg (14%)
Phosphorus 58.0 mg (8%)
Potassium 554 mg (12%)
Zinc 1.1 mg (12%)

Peppers

I consider pepper to be one of those super-foods. It's packed with vitamins, you can use it in a stir fry or stuff them.

Nutritional value per 100 g (3.5 oz)
Energy 84 kJ (20 kcal)
Carbohydrates 4.64 g
- Sugars 2.40 g
- Dietary fiber 1.7 g
Fat 0.17 g
Protein 0.86 g
Vitamin A equiv. 18 μg (2%)
Thiamine (vit. B1) 0.057 mg (5%)
Riboflavin (vit. B2) 0.028 mg (2%)
Niacin (vit. B3) 0.480 mg (3%)
Pantothenic acid (B5) 0.099 mg (2%)
Vitamin B6 0.224 mg (17%)
Folate (vit. B9) 10 μg (3%)
Vitamin C 80.4 mg (97%)
Calcium 10 mg (1%)
Iron 0.34 mg (3%)
Magnesium 10 mg (3%)
Phosphorus 20 mg (3%)
Potassium 175 mg (4%)
Zinc 0.13 mg (1%)

Spinach

Spinach is a universal donor. It can be blended into smoothies. It can be used in salads. It can be cooked down into dishes.

Nutritional value per 100 g (3.5 oz)
Energy 97 kJ (23 kcal)
Carbohydrates 3.6 g
- Sugars 0.4 g
- Dietary fiber 2.2 g
Fat 0.4 g
Protein 2.2 g
Vitamin A equiv. 469 μg (59%)
Vitamin A 9400 IU
- beta-carotene 5626 μg (52%)
- lutein and zeaxanthin 12198 μg
Folate (vit. B9) 194 μg (49%)
Vitamin C 28 mg (34%)
Vitamin E 2 mg (13%)
Vitamin K 483 μg (460%)
Calcium 99 mg (10%)
Iron 2.7 mg (21%)

Tomato

Tomatoes are really versatitle: they can be eaten raw, grilled, stuffed, sauced, juiced. You can even try to make a healthy ketchup with very little sugar and oil in the mix.

Nutritional value per 100 g (3.5 oz)
Energy 74 kJ (18 kcal)
Carbohydrates 3.9 g
- Sugars 2.6 g
- Dietary fiber 1.2 g
Fat 0.2 g
Protein 0.9 g
Water 94.5 g
Vitamin A equiv. 42 μg (5%)
- lutein and zeaxanthin 123 μg
Vitamin C 14 mg (17%)
Vitamin E 0.54 mg (4%)
Potassium 237 mg (5%)

Radishes

Nutritional value per 100 g (3.5 oz)
Energy 66 kJ (16 kcal)
Carbohydrates 3.40 g
- Sugars 1.86 g
- Dietary fiber 1.6 g
Fat 0.10 g
Protein 0.68 g
Thiamine (vit. B1) 0.012 mg (1%)
Riboflavin (vit. B2) 0.039 mg (3%)
Niacin (vit. B3) 0.254 mg (2%)
Pantothenic acid (B5) 0.165 mg (3%)
Vitamin B6 0.071 mg (5%)
Folate (vit. B9) 25 μg (6%)
Vitamin C 14.8 mg (18%)
Calcium 25 mg (3%)
Iron 0.34 mg (3%)
Magnesium 10 mg (3%)
Phosphorus 20 mg (3%)
Potassium 233 mg (5%)
Zinc 0.28 mg (3%)

Yellow / Green Beans

There are over a 150 varieties of beans from common store bought to heirloom and obscure. What I like to do is swap pasta for green beans in my favourite Italian meals. The difference: 100 grams of spaghetti is 182 calories; 100 grams of beans are 31 calories (and they're bulkier / more filling).

Nutritional value per 100 g (3.5 oz)
Energy 129 kJ (31 kcal)
Carbohydrates 7.1 g
- Dietary fibre 3.6 g
Fat 0.1 g
Protein 1.8 g
Vitamin C 16 mg (19%)
Iron 1 mg (8%)
Potassium 200 mg (4%)

Zucchini

Zucchini grows like a weed when it gets going. It cheap, easy to work into recipes and easy to work with.

Nutritional value per 100 g (3.5 oz)
Energy 76 kJ (18 kcal)
Carbohydrates 3.8 g
- Sugars 2 g
- Dietary fiber 1.2 g
Fat 0.2 g
Protein 1.4 g
Calcium 17mg
Potassium 296.1 mg (6%)

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