Prepare for diabetic diet

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Table of Content

Prepare

Prepare by having key ingredients to help with mostly vegetarian keto / low carb diet. I try and make sure that I have following items in my pantry at all times - especially the ones with .

While these are easily available, I have provided links for the ones I use and from where I order - mostly Amazon.

Pantry

Caution

It's easy to get lured into the ultra processed foods while trying low carb alternatives, so please do keep an eye on ingredients and avoid overuse of products with additives, flavourings etc.

UPF, if had regularly, can cause havoc on your gut microbiome. One can read more about this in the book "Ultra-Processed People: The Science Behind the Food That Isn't Food" by Dr. Chris van Tulleken.

Any item that can be classed as ultra processed is marked with and possibly ultra processed is marked with in the list below.

My favourites are marked with .

• Almond Flour
• Avocado Oil
• Coconut Flour
• Golden Flaxseed organic
• Yeast
• Sunflower Seeds Flour
• Virgin Olive Oil
• Garam Masala
• Low Carb Pasta
• Macademia nuts
• Pea Protein
• Seasme Powder
• Vital Wheat Gluten
• Electrolyte Tablets
• Soya Flour
• Paysan Breton Cream Cheese
• Eggs
• Raddish
• Black Pepper
• Aubergine
• Pink Himalayan Salt
• Blueberries
• Raspberries
• Strawberries
• Almonds
• Walnuts
• Cashews
• Pistachios

• Extra mature cheddar cheese slices

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  Beware

  Make sure to read nutrition info on the back. Carb content should be less than 0.6g. Usually it's about 0.1g for extra mature cheddar cheese.

• Extra mature cheddar cheese

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  Beware

  Make sure to read nutrition info on the back. Carb content should be less than 0.6g. Usually it's about 0.1g for extra mature cheddar cheese.

• Celeriac

• Clarified Butter (Ghee)

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  Tip

  Can be prepared at home by simply heating the unsalted butter in a pan until it starts bubbling and becomes clear.

• Full Fat Greek Yogurt

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  Beware

  Sainsburys brand is what I use. It must be used only sparingly as it does have about 4.5g carbs per 100gms

• Unsweetened Peanut Butter

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  Get Both Versions

  1. Smooth
  2. Crunchy

• Confectioners Swerve

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  Caution

  It is unclear to me if this can be categorised as ultra-processed or not and there are recent studies casting a doubt on it being safe. I have, therefore, reduced it's usage significantly.

• Erythritol

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  Caution

  It is unclear to me if this can be categorised as ultra-processed or not and there are recent studies casting a doubt on it being safe. I have, therefore, reduced it's usage significantly.

• Soya Chunks

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  Beware

  23g carb per 100g - no adverse impact on my BG. Your mileage may vary.

• Psyllium Husk

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  Caution

  Although a large number of dishes on net use this, I wouldn't be quick on ordering this because I dont find its taste great and none of the recipes on my list need this ingredient.

• Sugar Free Tomato Ketchup

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  Ingredients

  Tomatoes (200g Per 100g Tomato Ketchup), Spirit Vinegar, Lemon Juice From Concentrate, Potassium Chloride, Acid (Malic Acid), Citrus Fibre, Spice And Herb Extracts (Contain Celery), Sweetener (Sucralose)

Cookwares

While I am sure, all kitchens will be equipped with most, if not all, of the following; I have found having each of the items below helps with a quicker and pleasant cooking experience.

1. Measuring Scale like this one.
2. Air Fryer (Nice to have). The one we have and I can highly recommend is this one.
3. A jar with measurement markings. Something like this.
4. Standardized measurement spoons for 1 cup, 1/2 cup etc. Something like this.
5. Microwave Egg Poach Cooker like this one.
6. Mixer / Grinder. The one we have and I can highly recommend is this one.
7. Microwave Oven(ideally 800 W or above - mine is 900W)
8. Cooking Oven
9. Ninja Speedi (Nice to have). Its a new addition to my kitchen and I find it very useful.