Wintergreen Botanicals’

Low Carb/Sugar Diet Tips for Dysbiosis, Yeast, Weight/Cravings, Diabetes & General Health Every meal and snack should be a nice balance of carbs, protein, and a little fat (including a good dose of veggies and/or fruit). I'm not suggesting eliminating carbs all together because I just don't think it works for most people. We need some bit of carbs to function well, feel good, be satiated by our meals, and enjoy our food. (While there are benefits to a zero carb diet, I think the risks outweigh them for most people.) So, it's more of....

Plating It • Minimizing the portion size of carb (ie: 1/4 of total plate) • Opting more for higher quality carbs that are whole foods • Balancing that meal with some protein (1/4 plate), fat (little bit), veggies (and some fruit) (1/2 plate) - beyond supplying good nutrients and having their own special benefits for the body, these things slow down the sugar breakdown

The Carb Continuum: Making Sense of Glycemic Index & Sugar When it comes to feeding yeast, aggravating diabetes, etc, food falls on a continuum, so you'll want to pick more from one side and less from the other, but it doesn't have to be black or white. Think: Low & “Slow Burn” carbs. It’s all about moderation. You may decide to have a treat now and then from the “red” or “orange” list, but try to keep that occasional or in very small portions. One chocolate truffle is better than a huge bakery muffin.

Best = Low Glycemic/Low Carb: • Nuts, seeds, nut/seed flours • Meat (red, poultry, pork), eggs • Coconut (in all is forms, unsweetened) • Mushrooms (always cooked) • Vegetables • Fats, oil, butter, ghee, almond/coconut milk • Fish & Seafood • Pure cacao, stevia...

Good = Moderate Glycemic/Slow Burn Carb: • Quinoa and other seed grains (whole) • Low-sugar fruits (green apples, grapefruit, lemons, • Winter squash limes) • Whole berries (fresh, frozen) • Beans

Ok = Moderate to High-ish Glycemic: • Sweet potatoes • Full-fat dairy • Other root vegetables • Whole fruit • Whole grains • Dark chocolate • Sprouted or sourdough GF seed grain/bean bread • Flour from seed grains and beans • Steel-cut oats

Occasionally/Rarely = High Glycemic (but most are still nutritious) – aim for small servings • Low-fat dairy • White potatoes • Whole grain flour (vaguely nutritious) • Oatmeal/quick oats • Sourdough or sprouted whole grain bread • Dried fruit • Al dente pasta, soba noodles (not nutritious) • Occasional honey or maple syrup • High-nutrient juices (berry, grape, green veggie) • Bananas, dates, tropical fruit

Avoid or Limit Dramatically = Super High Glycemic + Devoid of Nutrients... “White Food” Sugar & most sweeteners, white flour (wheat, rice, tapioca, spelt, most processed gluten-free foods, etc ), soda, baked goods, bread, refined/processed foods, alcohol, fruit juice, white rice, mushy pasta

Maria Noël Groves, RH (AHG), Clinical Herbalist www.WintergreenBotanicals.com Protein: 1/4 of plate (seek wild, local, organic, grass-fed, and/or pasture-raised animal products) Strict paleo diets eliminate beans, dairy. * Potential/common allergens • Fish & Seafood • Mushrooms (always cooked, fiber + protein) • Beans (whole, dips, flours) – also a carb • Red Meat: Beef, Bison, Venison, Moose, Lamb • Nuts & Seeds (whole, butters, flours) • Pork • Eggs* • Yogurt & Kefir* • Chicken & Turkey • Hard cheese*

Vegetables & Mushrooms: 1/2+ of plate • Leafy Greens, cooked or raw • Mushrooms (pizza crust, meat stand in...) • Cauliflower (good substitute for rice, crust) • Eggplant (lasagna stand in!) • Garlic, Onions, etc. • Green Beans • Artichokes • Tomatoes • Asparagus • Zucchini & Summer Squash (noodles!) • Broccoli, Cabbage, Brussels Sprouts & Friends • And all that other good stuff • Bell Peppers (good for stuffing in lieu of sandwich)

Carbs: 1/4 of plate (seek organic, whole, sprouted/soaked/fermented/sourdough) avoid/limit flour of any sort Strict Paleo diets will avoid legumes, all true grains, potatoes, and sometimes seed grains. Legumes: Seed “Grains” (moderate glycemic): • Beans, Lentils, Peas, Soy*, Peanuts* • Wild Rice Fruit (preferably fresh or frozen, not dried) • Amaranth Root Vegetables & Winter Squash: • Quinoa (has some protein) • Jerusalem Artichokes (Sunchokes) • Teff (high in inulin, may cause gas) • Buckwheat • Winter Squash & Pumpkin Gluten-Free Grains (high glycemic - limit): • Sweet Potatoes • Non-White Rice (lots of options!) • Beets • Oats* • Carrots & Parsnips • Corn (moderation)* • Celery Root (Celeriac) * potential allergen, likelihood of gluten • Rutabaga & Turnip contamination, & cross-allergy • Taro & Yams Gluten Grains* (allergenic, high glycemic-limit/avoid): • Purple Potato (moderation, high-ish glycemic) • Rye • White Potato (moderation, high glycemic) • Barley • Whole Wheat, Farro, Freekeh, Kamut, Spelt Good Fats: a little bit • Olive Oil & Olives • Coconut Oil & Coconuts • Avocados (1/5 to 1/2 per serving) • Camellia Tea Seed Oil • Salmon & Fatty Fish • Sesame Oil • Flax Oil (& to some extent flax seeds) • Ghee or Butter • Nuts, Seeds

Good Drinks • Water or seltzer, plain or infused with herbs or fruit, natural flavor extract, or splash of juice • Herbal teas (cinnamon, tulsi, hibiscus...) • Broth (real/homemade... even most store-bought organic broth has MSG/glutamate) • Unsweetened, all-natural almond, coconut, hemp, or flax milk are best of the non-milk options In Moderation, if at all: • Caffeinated drinks if tolerated (green tea, white tea = best, also black tea, yerba mate, black coffee, cocoa) • Kombucha & Water Kefir • Alcohol (special occasions, if tolerated – alcohol is not good for insulin and blood sugar, gut repair, etc.): small glass of wine (preferably red), seltzer with a splash of juice and hard liquor (gin, vodka)

Maria Noël Groves, RH (AHG), Clinical Herbalist www.WintergreenBotanicals.com Low Carb + Slow Burn Carb Meal Ideas

Breakfast: Protein is important! Studies show eggs and beans are excellent. If you have carbs, keep the portion modest. • Eggs: (with root vegetables or whole grains, scrambled into butternut squash cheddar and fried sage leaves, with salsa and beans atop a toasted tortilla with greens and melted cheese) with some kind of veggie • Beans: burrito, tostada, chili, stew, whole grain/veg/bean mix • Porridge (maybe): oatmeal, quinoa, millet, or chia topped with nuts, berries, some ground flax, and high-fat plain yogurt with a sprinkle of cinnamon and nutmeg (this can still be too high carb for many folks) • Leftovers: soups/stews, stir fry with an egg scrambled in • Tostada/Taco: sprouted corn or GF tortilla (ie: Food for Life) filled with any mix of winter squash, beans, meat, cheese, mushrooms, tomatoes, onions, spices, greens...

Lunch/Dinner (keep beans, cooked grains, and homemade broth on hand in fridge) • Hit the salad bar: lots of leafy greens and veggies, beans/fish/chicken, root vegetables or fruit • Rice/quinoa and beans (both carbs) with veggies, herbs maybe meat – grain salad w/citrus or dressing, stir fry... • Grilled vegetables or a salad + grilled chicken, meat, fish, or beans + perhaps a root veg or whole grain • Hearty high-protein, vegetable-rich soup, stew, chili • A collard greens or lettuce wrap or a bell pepper + fill with chicken/tuna/salmon/bean salad • Veggie noodles (zucchini, sweet potatoes...)+ tossed with a yummy sauce + veggies + protein • Sautéed mushrooms + onions/garlic + veggies + beans/chicken/meat + herbs + non-white rice + maybe parmesan • Prewashed greens + canned beans + canned sardines or salmon + Italian dressing or lemon juice

Snacks • Veggie sticks + dip (yogurt + ranch seasoning or pureed beans + salsa or olive tapenade or dandelion pesto) • GF crackers made with whole grains, beans/lentils, or seeds + salsa or one of the above dips • Nuts or nut butter + perhaps apple or other fruit • Popcorn with parmesan • Toasted pumpkin seeds • Organic tortilla chips • Lara Bars, Kind Bars (still have carbs/sugar, but better than most)

Dessert ~ Occasional Treats • Piece of fruit • Sliced orange sprinkled with cinnamon • Dark chocolate enjoyed alongside cinnamon or peppermint tea • Dark chocolate melted + coconut oil + topped with chopped nuts and/or coconut flakes • Baked apple with GF whole grain, seed grain, and/or chopped nut filling • Pumpkin/sweet potato/winter squash roasted or pureed + butter/ghee + cinnamon + nutmeg • Chocolate pudding: cocoa powder + avocado + banana, stevia, or a little maple syrup • Warm up 4 oz milk of choice + 2 teaspoons cocoa powder + stevia/maple syrup to taste + vanilla extract • Peppermint patties: coconut oil + peppermint extract + a little honey or stevia + dipped in dark or unswt chocolate • Nut butter + maybe a little stevia/honey/maple syrup rolled up and + dipped in chocolate or rolled in toasted coconut or sesame seeds • Black bean brownies • Low sugar macaroons or bars = shredded coconut + maple syrup + coconut oil + vanilla extract + pinch of salt • Baked goods made with faux flour (ground nuts, beans, seeds, coconut, GF whole grains), milk alternatives listed in drinks, eggs, applesauce, fruit, avocado and maybe some stevia, maple syrup, or honey

Recipe Resources • www.eatingwell.com is a great source for recipes (very searchable) - even though it's not on a bandwagon of any sort, but even when sugar or flour are used, it's usually a reasonable, balanced portion • Books by Rebecca Katz, EatingWell, The Whole Life Nutrition Cookbook, Whole30, Powerfoods by Whole Living • Google “candida diet recipes,” “paleo recipes” for more dramatic low-carb, low-sugar recipes

Maria Noël Groves, RH (AHG), Clinical Herbalist www.WintergreenBotanicals.com