I find that what you put as a side dish next to your main course has become even more important for your health.

I find that what you put as a side dish next to your main course has become even more important for your health.

The official nutrition recommendations are always changing. Did you notice this too? And our recommendation on what to put on the plate next to the protein portion of our meal has done a complete flip. Just some 10-15 years ago we advised people to eat 6-11 servings of grains per day. Then we came up with a plate that had about a third of it filled with starches. Now many doctors and nutritionists are moving toward reducing carbs to a minimum. And I support this approach as well. And here is why:

  • Starches like grains and potatoes are the least nutrient dense foods, especially after processing
  • They spike insulin secretion and over years promote insulin resistance
  • Carbs makes us gain weight because of their effect on insulin
  • Grains are hard to digest due to their prolamin content, like gliadin in wheat and avenin in oats

For these reasons my side dish recipes are made with vegetables and beans. Very rarely do I eat starches like quinoa or buckwheat, which are psuedograins.

 

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Veggies
Mushrooms
Beans
zucchini rolls on a platter

Zucchini Rolls

Veggies
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Acorn squash baked

Acorn squash baked to perfection

Veggies
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asparagus arranged in a circle with a bowl of sauce in the middle

Simply Asparagus

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creamy mushrooms

Creamy Mushrooms

Mushrooms
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a bowl of beans on a bright background

Navy Beans Casserole

Beans
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a bowl with kale and carrot sauté on black background

Kale Sauté with Carrots

Veggies
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Black Eyed Pea Stew

Black Eyed Pea Stew

Beans
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quinoa shiitake and chard saute in a pan

Quinoa, Shiitake and Chard Sauté

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green beans on a plate

Green Beans Steam-Sauté

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Brussels sprouts of a plate

Brussels Sprouts Steam-Sauté

Veggies
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