Low Carb Foods

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There are also many foods designed to carbohydrate substitutes that use fiber (as well as vegetable protein) to replace the bulk and texture of starch, such as low-carbohydrate cereals and breads. There are now many low-carbohydrate substitutes for normally high-carbohydrate foods, such as bread, pasta, cereals, puddings, and desserts. These are available in food and nutrition stores and from several Web sites.
Among the sites we recommend:


Low Carb Pasta Substitute: Shirataki

If used properly, this is a wonderful way to have a satisfying pasta meal with very few calories and almost no carbs! Ray & Terry use "House" brand Tofu Shirataki, which comes in spaghetti and fettuccine forms.

One eight ounce package (2 official servings) contains just 40 total calories and 2 net grams of carbs. One package is equivalent to about 300 calories of pasta which has about 75 grams of carbs. Nutritionally speaking, that's a good deal!

From the package: "Shirataki is composed of thin gelatinous strings made from yam flour (polysaccharide-glucomannan) from the Konnyaku root and has very low caloric or digestible food values. This traditional Japanese food is enjoyed for its simple taste and unique texture."

How to cook Tofu Shirataki
Tofu Shirataki is a precooked product and comes ready-to-eat. It can be eaten as a main dish or added to salads and soups with minimal preparation. Place bag in colander and cut open to drain water from the package. Rinse noodles in colander under running water for about 3-5 minutes. Drain. Parboil for 3-5 minutes. Increase rinsing and boiling times to 10 minutes each to further reduce aroma.

To top your shirataki, try a low carb tomato-based spaghetti sauce. One serving of this sauce contains an average of about 60 calories and 4 grams of net carbs. So for a total of 100 calories and 6 net grams of carbs, it provides a good sized pasta dish which would ordinarily be about 400 calories and 90 grams of carbs. Or try vegetables sautéed in olive oil in lieu of sauce. Other recipes suggestions are available at: http://www.house-foods.com/yummy_recipes.html

Where to buy shirataki
There are two varieties of shirataki: Tofu based (requires refrigeration) and non-tofu (no refrigeration needed).

Miracle Noodle carries non-tofu non-refrigerated shirataki in all kinds of pasta shapes. They also carry Konjac Glucomannan powder, which can be used as a fiber drink, a thickener for sauces, or to make your own pasta. There are recipe suggestions as well on their site: Miracle Noodle - Shirataki - Guilt Free Noodles - Zero Calories

House brand Tofu Shirataki is available at most Whole Foods Markets and other select retail stores. To find a store near you: http://www.house-foods.com/tofushirataki_faq.html

Nutrition Information
Per 4oz serving of House brand Tofu Shirataki spaghetti style noodles:
Calories 20 - Fat Cal. 5 - Total Fat 0.5g - Sat. Fat. 0g - Trans Fat 0g - Cholesterol 0mg - Sodium 15mg - Total Carb. 3g - Fiber 2g - Sugars 0g - Protein 1g
Vitamin A 0% - Vitamin C 2% - Calcium 10% - Iron 2%
*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Referenced in Fantastic Voyage-Page 216

These have been marketed in cholesterol-reducing margarines (such as Benecol and Take Control), but these products contain unhealthy fats, so instead we recommend taking plant sterols as a supplement in pill form.

Healthy Low-fat Protein Sources

Since the Ray and Terry Program limits consumption of both carbohydrates and fats, healthy proteins constitute a significant majority of your daily calories. We recommend healthy non-animal-based foods such as soy products as well as smaller fish, low-fat or non-fat dairy products and egg whites. Most salmon available for sale is farm-raised and higher in mercury and other contaminants than wild salmon. VitalChoice.com is an excellent resource for several varieties of frozen wild salmon, halibut as well as organic berries.

Poultry should be skinless and organically raised if possible. An excellent internet source for organic poultry is Blackwing.com .

More To Come...