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:
RayandTerry.com
Low-Carb.com
Atkins.com
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.
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...
