The key to making low carbs meals without stressing is to keep a good stock of diabetic items of low carbs.
Our pantry supply needs to have canned tomatoes, a can of coconut milk, sauce, or a few spices.
Stocking the Pantry
We can store nuts and flour in containers or glass jars in order to keep them fresh for a longer period of time. This will also help us to have an organized pantry.
This is not an extensive pantry list. However, it gives info and an idea about the kind of things we should have.
There are also tips on some good items.
Oils and fats
The different health properties of different oils are the reason why we need to have a variety of oils.
- Flaxseed oil – good for salad dressings, remember to keep it in the fridge;
- Avocado oil;
- Coconut oil;
- Virgin olive oil – is the most famous oil;
- Macadamia nut oil;
- Sesame oil – perfect for added flavor to a stir fry.
Remember that the oils in plastic bottles are generally seen as low-grade oils. The better options are clear glass bottles.
However, the oils that have the best quality are in bottles of dark glass.
Jarred or Canned Goods
- Sundried tomatoes;
- Olives – Kalamata, black, and green, – great as snacks;
- Pumpkin puree;
- Salsa – pick salsa low in carbs and sugars and check the label for additional ingredients;
- Coconut cream or coconut milk;
- Nut Butter that is natural and unsweetened like hazelnut, peanut, cashew, and almond;
- Canned fish like sardines, canned tuna, and canned salmon;
- Sesame paste or tahini;
- Canned tomatoes with no added salt or sugar, tomato puree, tomato paste, and natural pasta sauce.
When it comes to condiments, the best thing to do is to make our own condiments. However, most people prefer easier options.
The condiments are very useful for us because they give flavor to the food that we consume. The condiments are not always carbs-free.
But if we consume them in moderation, they may keep things interesting and add taste to ordinary food.
However, we should always go for the best option for condiments. That is why we must always read the label to pick the low-carb one.
We can choose from massaman curry, green curry, and red curry.
When we want to consume mayonnaise opt for the organic kinds that are usually made from sunflower and olive oils that contain the lowest amount of ingredients and sugar.
Believe it or not, low-fat mayonnaise is actually bad because it contains more preservatives and additives and it is also higher in sugar.
Also, do not pick mayonnaise that contains ten different ingredients.
We can go for soy sauce or soy sauce that is wheat-free.
We can choose from apple cider vinegar, balsamic, white wine, and red wine. These are all good if we want to make our own salad dressings.
Salad dressings that are sugar-free are actually hard to find, but that should not discourage us because we can always make them ourselves.
However, there are also good salad dressings that we can find. But avoid the ones that say low fat and no fat, because these are actually no good.
The mustard is a great choice and ingredient to put in our salad dressings, on the meat patty, or on the streak.
Also, we can add it to the sauces that we use to make our meals.
The traditional i.e. usual type of ketchup is generally high in sugar, which is why we need to find better options.
We can find sugar-free ketchup that is also low in carbs or if we want we can even make our own ketchup at home.
It is the same case with ketchup we need the avoid the usual, traditional types that are high in sugar.
And opt for low-carb and sugar-free BBQ sauce.
Treats and Snacks
Extra snacks and treats for our pantry.
- Parmesan herb crunchers;
- Choc protein bars;
- Low-carb crackers;
- Cheese crackers;
- Red pepper crisps.
Before this was very difficult, but now thanks to different food companies, many types of bread are actually low-carb ones.
- Hamburger buns that are low carb;
- Low-carb sandwich bread;
- Tortillas that are low carb;
- Low-carb bagels.
Alcohol for Cooking
The best thing to do is not consume alcohol, but we can put it in our meals. For example, we can add a small amount to sauces for extra flavor.
We should know that all alcohol content actually burns out of the sauce before we consume it.
- Sweet sherry;
- White wine;
- Dry sherry;
- Red wine.
Other Pantry Items
We can choose Miso which is actually a fermented soy paste that we can use for soups.
Or we can add to our pantry list Nori seaweed which is good for wraps and sushi.
Also, another thing is bone broth or organic stock.
When it comes to baking goods we can pick from these 11 items:
- Baking powder and baking soda;
- Unsweetened cocoa;
- Sugar-free jello;
- Roasted carob powder;
- Coconut – desiccated and shredded;
- Cacao powder;
- Arrowroot flour or whole wheat- to thicken the sauces;
- Almond flour/ almond meal;
- Flaxseed meal;
- Coconut flour;
- Sesame flour.
Legumes and Beans
Legumes and beans are high when it comes to carbs, which is why we need to avoid consuming too much.
However, if we consume them in moderation, only in small portions the maximum being ½ cup per serving that can be good.
The legumes and beans are good to feed the beneficial gut bacteria, and they will help us to feel fuller for a longer period of time.
- Mixed beans;
- White beans.
- Natvia or Truvia;
- Liquid Stevia extract;
- Erythritol and Tagatose;
- Chocolate-flavored Stevia.
Noodles and Pasta
- Low-carb pasta;
- Konjac noodles;
- Kelp noodles;
- Konjac lasagne.
The natural flavorings are dried herbs, seasonings, and dried herbs.
Dried herbs such as thyme, mixed herbs, basil, and oregano.
Seasonings such as black cracked pepper, Himalayan salt, Celtic salt, and sea salt.
Dried spices such as pure vanilla extract, Chinese 5 spice, coriander, Cajun, cinnamon, turmeric, garam masala, sweet paprika, cumin, and chili flakes.
Seeds and Nuts
There is always good to have a variety of seeds and nuts. Furthermore, if we keep them in containers and jars, they can be stored for months.
The seeds and nuts are good as snacks, for baking, and also as an addition to our salads.
- Pumpkin seeds;
- Sunflower seeds;
- Sesame seeds;
Source | Prevention