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yankeetooter's avatar

Anyone have any suggestions for things that are good to eat that are both low in sodium and low in carbs?

Asked by yankeetooter (9651points) April 24th, 2015

I recently found out I have diabetes and high blood pressure (and congestive heart failure.) I have lost 30 pounds, and hope to lose about 30 more.

I am trying to have a varied diet, but it’s hard to find things I can eat that meet my requirements. I don’t a whole lot of “complicated” cooking either, so I am looking for more simple solutions. Any helpful suggestions would be appreciated…

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16 Answers

jca's avatar

Unprocessed chicken, turkey, nuts, certain vegetables (avoid broccoli, corn, peas, carrots, winter squash like butternut, beets), lettuce, spinach, cucumber.

You could do something like a salad with some chicken and some cheese and cucumbers and a low sugar, low fat dressing. Another idea for a hot meal would be turkey or chicken and string beans, something like that.

How bad is the diabetes? What is your A1C?

Pied_Pfeffer's avatar

As someone relatively new to cooking, I have found that the time invested in planning menus on the front end results in money-saving, healthy and tasty meals than dining out or living on Lean Cuisines.

Here is a link to a website called, Diabetic Living.. Please take a look at it. While the primary purpose seems to be to provide recipes, there is also plenty of information on diabetes.

yankeetooter's avatar

@jca…when I first had the test done, it was at 10.8, although a few weeks later it had dropped to 10.1.

Thanks, @Pied_Pfeffer…I haven’t eaten out, since I found out about two months ago…and I don’t buy frozen meals. Besides which, most are too high in sodium. I have been having salads, eggs, chicken, the occasional hamburger, roast beef sandwiches (with meat from a cooked roast), fish, etc. I’m just looking for some more alternatives. Thanks for the website!

gorillapaws's avatar

Lean fish, vegetables that aren’t white. Use herbs for flavoring. I cook with avocado oil, it has a high smoke-point (which lets you get a nice sear) but is full of the “good fat.”

One of my favorite side dishes in the summer is to take a few colorful bell peppers, an onion, and possibly other veggies. I then cut them into chunks, lightly dress them in avacado oil, a pinch of salt and pepper and roast them in a grill basket on the grill. They get a nice char on them and have the most amazing flavor.

Kardamom's avatar

Here’s a bunch of info from The Diabetes Association regarding food and diet and meal planning.

Here are some meal planning ideas from Prevention

Here is some info from the Mayo Clinic

Here are some tasty sounding diabetic friendly Chicken Recipes from Eating Well. There’s also a free down-load-able diabetic recipe collection.

Here are some diabetic friendly Fish Recipes from Diabetic Living Online.

Here are some diabetic friendly recipes for Meat and Poultry from Diabetic Lifestyle.

Here are some diabetic friendly Vegetable Recipes from Diabetic Gourmet. You can also sign up for a newsletter and recipes. This is a little early, but you might want to start thinking about Holiday Recipes ahead of time, just to keep the stress levels down.

osoraro's avatar

Make an appointment with a registered dietitian.

marinelife's avatar

A Chef’s salad with low-sodium ham cubes and turkey breast cubes.

Any meat or poultry simply prepared (a broiled pork chop) and a green vegetable, a broiled chicken breast and a green vegetable.

bossob's avatar

The easiest way for me to reduce my salt intake was to quit eating processed food. That happens to coincide with how my chain grocery store is layed out: Nearly all my food purchases are from displays on the perimeter of the store. Veggies, fruits, meats, eggs, and dairy.

A lot of the cooking I do for myself, or for my wife and me, is steaming veggies or throwing them in when I stir-fry meat in a good electric wok. Simple, fast, and a wok uses a minimal amount of oil.

Watch out for condiments; you can exceed a normal recommended daily allowance of 2,000 to 2,400 mg sodium in a hurry. Especially Asian products like soy and teriyaki sauces.

yankeetooter's avatar

@bossob…my daily allowance of sodium is 1500 mg…sigh!

Uasal's avatar

Visit the spices aisle of your grocery store. Since you’ll be cutting back on salt and sugar, paprika and cardamom can easily become your new best friends.

Earthbound_Misfit's avatar

Well done on losing 30 pounds. Seeing a dietician is a good idea and I’d expect your doctor can refer you to someone appropriate. In the meantime, simple is best. I find eating foods that have the least human intervention is a good way to go. So eat some chicken, fish and other lean meats. Team them with vegetables but cut back on the really starchy options like potato, pumpkin, sweet potato etc. You can still have them but make them an occasional rather than an everyday thing. Don’t have rice, pasta and bread very often. See them as occasional foods rather than every day/meal foods. You can still have lots of variety, and you don’t have to go for elaborate recipes. A piece of cooked chicken or fish with lots of fresh vegetables can be delicious. Make a stirfry or a stew (go easy on the thickening products). Make a big salad with lots of yummy fresh veg and have that with your meat or fish.

I totally agree with the recommendation to add spice and herbs to your food instead of salt/sugar. Educate your palate to like different tastes.

Have a look at some of the sites online like MyNetDiary or MyFitnessPal. They can help you to keep track of what you’re eating. They usually have a discussion forum where you can talk to people to get support and recipe ideas. Ask a question here about which site people prefer and try them out to find what works for you.

Kardamom's avatar

Except for the mention of bread and potatoes to thicken soups, read the rest of the info on this site regarding Boosting Flavor While Reducing Salt and Sugar. Let mushrooms, herbs and spices and even lemon juice become your food’s new best friends.

marinelife's avatar

For thickening things in a low-carb way, learn to use xanthan gum.

JLeslie's avatar

I agree with @osoraro. I don’t know if each state is different, but find out the persons actual education and credentials. Some people call themselves nutritionists and barely have any real education in the field, because using that term isn’t very regulated. Using the term dietician is regulated. However, some people who call themselves nutritionists do have extensive education in the field.

Not that you can’t ask for suggestion from the collective also, but my limited experience with a dietitian was extremely beneficial.

osoraro's avatar

You want someone with an “R.D.” after their name. That’s someone who has gone to school and did an internship in nutrition.

marinelife's avatar

Try some of the low-carb sites like Low Carb Luxury. They have great recipes for all kinds of things.

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