Q: I absolutely love carbs and don't want to stop eating them, but I hear it is better for my health to go low-carb. I know you have great substitutes for carbs, but sometimes I just want the real thing, you know? What do you suggest? And no, I don't want to cut the portions either, ha! I know I am being difficult, but I figured if anyone can help me here, it's you.
A: Wow, what a great and honest question! And you know what? I do have some good news and tips to share with you!
Z-TIP 1: Did you know that the some of the same carbs can have different carb load depending on how you cook them? For example, if you cook a potato and eat it right away while it is still hot, it will be loaded with carbs. However, if you take that potato
and cool it for a few hours and eat it then, it will have less carbs! How you may ask? Well, it turns out the cooling process turns some of the carbs into resistance starch, ie fiber, which doesn't affect your blood sugar! (Problem with starch is that it’s a simple carb that raises your blood sugar quickly and then goes down quickly, leaving you more tired. And if you don’t burn off that sugar, it can get stored in your body as fat.)
Z-TIP 2: If you want to take it even further, then cut your potatoes and then soak them in a bowl of water before cooking. Then take them out and rinse well, leaving the white residue on the bottom of the bowl. That will leave less starch in the potatoes to begin with.
Z-TIP 3: Eat cooled potatoes with vinegar dressing for even less impact on the blood sugar (Read an article on that from NIH here)
Z-TIP 4: First freeze your bread. Freezing bread can lower the Glycemic Index by 31%
Z-TIP 5: When ready to eat, put the bread slices in the toaster. Toasting bread bread lowers glycemic index by 39% comparing to the fresh piece of the same bread. Unfortunately I couldn't find any information that shows what the glycemic index is at when you combine freezing and toasting.
Z-TIP 6: When the bread hot out of the toaster, put bread slices on a plate. Then holding a slice down with your left palm, slowly insert a knife horizontally in the middle of slice between two toasted sides and rotate the piece, so in the end you get two pieces of bread instead of one. Video is below:
Z-TIP 7: Before you cook your rice, I suggest soaking it, rinsing and draining it a few times in order to loosen up the starch and get rid of it.
Z-TIP 8: When cooking the rice, make sure you cook it in excess water, which you will need to drain and then rinse the rice again to get rid of the starch that will accumulate in the water. For best results, let the rice cool and then eat it.
Z-TIP 9: Cook your rice with coconut oil. An interesting study has been done that concluded cooking your rice with coconut oil will actually help change the molecular structure of starch, crystalizing it and turning it into resistant starch. Here is the article for more information.
Z-TIP 10: For the same reasons as I wrote about for rice and potatoes, drain and rinse your pasta and eat when it is cooled.
Z-TIP 11: Eat your pasta al-dente, which leaves the pasta a little harder to chew, which leads to more chewing and better digestion.
Z-TIP 12: When choosing a pizza, get one that is made from the dough that has been fermenting for 24-48 hours (a traditional way in Naples, Italy), which can help modify the starch molecules and make it easier to digest.
ADDITIONAL TIPS (Not so much for cutting, but for reducing their impact)
Z-TIP 13: Here is a surprising fact not many people know – an enzyme Amylase that’s responsible for carbohydrate digestion is only found in your saliva. So please chew, chew, chew your carbs for optimum digestion!
Z-TIP 14: When all fails and you can’t do anything about the way your carbs are being prepared, excuse yourself to the bathroom and do 10-20 squats. By working out your largest muscles you will be able to turn on your metabolism, which can help your body use carbs you are.
Why ask me?
- After many challenges and different crazy life experiences I am living my dream life and since my friends say I am pretty wisdomous and I think I am a little bit funny too, I want to share my life approach with you so you can live the life you love as well.
Here is a little bit about me:
- I am a creator of #1 Best Diet as selected by Harpers Baazar Magazine
- I started my career in the corporate world and didn't even know how to peel a shallot
- I have been a chef for celebrities for over 10 years
- I have a realistic approach to food and life
- I have a great relationship with food and can even let chocolate go bad because I simply forget I have it at home (something I wasn't able to do 10 years ago)
- I eat carbs whenever I feel like it without any guilt
- I used to hate to cook and now absolutely love being a private chef and a food relationship coach
- I wear whatever clothes I desire no matter what everyone is wearing or thinking
- I am in good shape and my body’s biological age is 13 years younger than the one in my passport
- I have experience being super poor, super wealthy and in between
- I’ve worked in corporate world and am now an entrepreneur
- I was married and divorced
- I used to cry going to work because I was so miserable with my boss
- I’ve had an emotional eating disorder
- I moved from Russia to USA alone at the age of 15
- I’ve lived in Russia, Europe and on both coasts of USA
- I have been super skinny and overweight
- I have been insecure and unhappy with reasons and secure and happy for no reason
- I used to wear glasses and healed my eyes with the power of thought and exercises
- I created "Couture Nutrition®" so you can have tailor-made solutions for your body and soul
- My brain usually comes up with jokes to soften stressful situations
- I think color coordination, sparkles and rainbows are underused