Low Carb Organic Foods

By Shelly L Penca

Many people today are fond of carbohydrates, but it's worthwhile to know that there are some healthy, waist friendly low carb organic foods. We can use them to fulfill our calorie needs and as healthier options to daily meals. These foods are termed organic because they have few pests and can be widely grown without using chemical fertilizers. Plus, they are good for dieting people because they contain complex carbs and soluble fiber that prevent serious influxes of blood sugar and therefore prolong satiety.

Sweet potato, despite its name, is one of the best carbohydrate sources for people with obesity and diabetes. There are many varieties, but those with deep yellow, pink and green hues have exceptionally high nutritional value as they contain high amounts of beta carotene (which turns to vitamin A in the body), vitamin B and C. Each serving (one piece) of boiled sweet potato contains only 90-100 calories.

Similar to sweet potato is the African staple Yam. Like sweet potatoes, yams are low in calories and rich in complex carbohydrates. The healthiest and most popular variety is the purple colored, also known as 'water yam', winged yam and 'purple yam'. Common in Southeast Asia and available in whole or in powder, purple yam flour imparts deep tempting color and rich taste when used in cakes and even in ice cream without spiking blood sugar.

Jicama tuber is another organic, low-carb food item that is good for dieters. It has no known pest because its leaves and stalks contain rotenone, a natural insecticide. They have crispy, slightly sweet flesh that is good whether served raw and peeled with spicy dip, or stir-fried along with vegetables. It is composed mainly of complex carbohydrates, water and dietary fiber plus the probiotic nutrient Inulin which contributes to its sweetness. One cup of Jicama slices contains only 40-50 calories.

Pumpkins are good source of complex carbohydrates yet they contain only 84 calories per cup. They are certified organic because only few pests can penetrate its hard shell and the fruit can still grow even when many leaves and vines are removed. Pumpkins are especially rich in vitamin A. It is found to enhance regeneration of damaged insulin-producing cells in the pancreas caused by diabetes type-1 in lab studies. Mashed pumpkins can be added to home-baked bread and cakes to add unique sweetness and color.

Beans and Pulses are very nutritious, naturally organic and versatile fare that is low in carbs and high in protein. Most beans and pulses have few pests because they contain toxins that are destroyed when cooked. Beans and pulses are rich in dietary fiber (minimum of 9 grams per one cup), easily digested protein and foliate. Regular consumption of soluble fiber like beans and pulses can reduce mortality from coronary heart disease. In addition, beans and pulses paired with grain provide complete protein without too much calories which is useful for weight-loss diets.

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