4 ms·
Prediction before reading to test myself: Whole grain all the things. Oats or rye where possible for more beta-glukans(clinically proven to lower LDL). Multi-g
by mtlmtlmtlmtl 4y ago
Prediction before reading to test myself:
Whole grain all the things. Oats or rye where possible for more beta-glukans(clinically proven to lower LDL). Multi-grain is ideal.
Use lean meats or fish.
Don't sweat it about the dairy. Dairy fat is surprisingly good compared to fats from meat due to the high proportion of the saturated fat that's made up of short or medium chain fatty acids. These don't affect cholesterol and may even improve HDL/LDL ratio on their own. If you throw some pesto on there you get even more healthy fats from the olive oil and choice of nuts in the pesto, as well as a nice little splash of green from basil. Add some salad if you want more greens.
Here's my recipe for an absolutely delicious, and yet healthy and wholesome sammich based on all this.
Multigrain whole grain bread. Pesto, premade or homemade with a nut of your choosing. I really like pistachio or cashew for homemade pesto though it's far too pricey to do every day. Mostly I just use the barilla stuff.
Pre-heated chicken breast, with ehatever spices you like.
A full fat cheese of your liking. My favourites include real buffalo mozzarella(luxury choice) and Jarlsberg(day to day).
Add salad or other veg to your liking, or omit.
Heat in a panini press and enjoy.
Edit after reading: yeah pretty much, though I think they left out some crucial details on how fats work that a lot of people are miseducated about.
- rjh29 4y agoDo you find wholegrain bread is more filling / less sleep-inducing than white? I don't find there to be a huge difference personally, especially compared to just reducing how much bread I eat. (Same with rice) Jarlsberg is delicious!
- mtlmtlmtlmtl 4y agoAbsolutely. White bread spikes your blood sugar much faster because it's almost pure starch. The resulting drop can definitely be sleep inducing in my experience. Whole grain bread also has a lot more protein, which is also more filling. But can also be more sleep inducing. The topic of post-prandial somnolence is a complicated one indeed. All sorts of hormonal, blood sugar, psychoactives in some foods, factors involved. And still poorly understood in many ways. Sort of related: if I eat any amount of white bread or other processed grains I tend to get a lot of abdominal pain. I have a bunch of scar tissue down there due to appendicitis with bad complications many years ago. Whole grains help keep me pain free, it's the only consistent remedy I've found. Do you live outside Norway? Is Jarlsberg expensive as an imported product? It's pretty affordable here so I might be amiss in listing it as the cheap option.
- frumper 4y agoCalifornian, Jarlsberg is more expensive than the cheapest cheddars, but nothing that prices you out of buying it if you like it.
- mtlmtlmtlmtl 4y agoGood, that's how it should be!
- rjh29 4y agoI live in the UK and it's relatively cheap here, and very popular.