276000 Tue Jan 18 10:10:51 -0800 2005 17 31 Home Cooking 0 1455149 I have recently changed my diet to cut back on certain things (a la paleodiet) - I'm not looking for recipes, per se, but those vegetables that are naturally high in carbs. I do want the carbs, but with the vitamins and minerals that go with them. The obvious choices are those that are disallowed on Atkins....I don't want to lose weight, and those are the vegetables that I want. Carrots and parsnips come to mind. Others? I've been eating a lot of root vegetables (like beets, but I don't know their carb content), and I've cut back on white rice and potatoes. Tue Jan 18 10:10:51 -0800 2005 0 rudeboy 1 1455151 Onions, tomatoes, peas, yams, corn, artichokes, eggplant and peppers are higher on the glycemic index. I'm sure that there are others, but those are what spring to mind. Tue Jan 18 10:19:06 -0800 2005 1455149 0 Murray 1 1455156 Almost any "white" product can be replaced with a more nutrient rich substitute (that may or may not be lower in carbs). Sweet potatoe instead of idaho Brown rice for white rice whole wheat or rice flour instead of white flour (same with most pastas) Higher carb "good for you" veggies are any of the root ones your mentioned: beets, parsnips, carrots, rutabagas, turnips. Also corn, peas, edamame (soy), lima beans, brussel sprouts. The winter squash family is great too. Pumpkin, acorn, butternut, etc A favorite meal is roasted root veggies tossed with a little balsamic vinegar and served with brown rice. Tue Jan 18 10:51:02 -0800 2005 1455149 0 foodiex2 2 1455183 Though brown rice isn't terribly better, either, as a nutritional matter. Far better to get better whole grains like hulled/hulless barley, farro, et cet. I happen to like the taste of brown rice. But if I didn't, and have no glycemic issues, I wouldn't go out of my way to avoid white in favor of brown rice. Tue Jan 18 12:36:40 -0800 2005 1455156 0 Karl S. 3 1455184 Which reminds me: look carefully at the nutritional data (esp fiber) for brown rice you choose -- for some reason, it tends to vary pretty widely for the same portion size, and a lot of brown rice that is sold does not offer as much fiber as you'd like to imagine. Tue Jan 18 12:38:08 -0800 2005 1455183 0 Karl S. 4 1455187 I came to the same conclusion, mailnly because I don't like brown rice and was looking for a reason not to eat it! I'm mainly looking to get away from some cultivated foods to more of a whole food diet - the Paleo people don't like the idea of eating beans either. I'm looking for fiber and carbs from vegetables. But I'm a novice at this point. No glycemic issues...... Tue Jan 18 12:54:51 -0800 2005 1455184 0 rudeboy 3 1455195 I agree re: brown rice I happen to love barley, quinoa, bulgar and real wild rice. However most people who are just venturing into the whole grain world have to work towards the differnt textures and tasted. brown rice is a good place to start. Tue Jan 18 13:27:56 -0800 2005 1455183 0 foodiex2 1 1455158 Celery root, turnips (white and purple), and rutabagas (yellow and purple) are all lower-carb vegetables with lots of vitamins and minerals, and work well in any baked/roasted/braised recipe calling for potatoes. Higher carb root veggies (allowed in later stages of Atkins) are sweet potatoes, beets, carrots, and parsnips. All are high in lycopenes and other antioxidants. Fresh dug potatoes are very nutritious, and worth the sugar splurge for flavor's sake, but supermarket bags of potatoes just aren't worth it. And don't forget that broccoli, broccoli raab, cauliflower, and brussels sprouts all roast up nicely. Tue Jan 18 11:21:37 -0800 2005 1455149 0 emdb 1 1455164 I was surprised (and very glad) people mentioned yams or sweet potatoes as low carb. Good to know. Saw this site. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 And, see carb chart alphabetical listing linked below. I started substituting yams for pancakes in a sort of egg sandwich breakfast (over-easy eggs with pancakes) after a few yams were left during the holidays. Skin on, slice the baked/roasted yam (or sweet potato), then butter a little, then sprinkle with a little brown sugar (place the eggs next to them and let the yolk in with the mix). Or just pour a little (and ust a little) maple syrup on them. Better than regular pancakes and eggs in many ways. I am going to try it with a dab of blackberry/marionberry jam and also with apricot jam. Yams have just 18.76 g. carbs in 1/2 Cup (cubed). Thanks for inspiring to take notice. Link: http://diabetes.about.com/cs/carbcentral/a/carb_count_main.htm Tue Jan 18 11:39:28 -0800 2005 1455149 0 kc girl 1 1455167 I'm surprised only one person mentioned bans of any kind ie limas. Beans of all sorts are carby and nutritious. Some are more carb dense than others and they are loaded with fiber too. Eat leentils, pinto beans, black eyed peas, limas, black beans, refried beans etc. Combine the beans with rice and you have a complete protein. Tue Jan 18 11:42:19 -0800 2005 1455149 0 Candy 2 1455186 "Combine the beans with rice and you have a complete protein" What am I missing here? Since when does carbohydrate plus carbohydrate make a protein??? Tue Jan 18 12:45:10 -0800 2005 1455167 0 Sir Gawain 3 1455189 one usually hears "combine beans and rice and you have all 7 amino acids." Even though there are 8, I think. And you get them from meat and dairy anyhow. Vegetarians and populations short on meat/dairy benefit from bean and rice type combinations. The cultivation of which allowed the rapid spread of humanity, according to some. Tue Jan 18 13:02:07 -0800 2005 1455186 0 rudeboy 3 1455191 dang, I knew I should not donated my nutrition text books to the Red Cross book sale. But yes it is true go to http://www.bodyforlife2.com/incompletprotein.htm and read up. It is not just beans and rice, there are other combinations of grains, seeds&nuts and legumes that can can give you complete proteins too. Tue Jan 18 13:13:27 -0800 2005 1455186 0 Candy 4 1455194 Wow, fascinating! Thanks for the info. I had no idea. Tue Jan 18 13:27:06 -0800 2005 1455191 0 Sir Gawain 5 1455197 You are quite welcome Tue Jan 18 13:38:17 -0800 2005 1455194 0 Candy 5 1455199 yep, it's the reason vegetarians don't die ;-) Tue Jan 18 14:02:47 -0800 2005 1455194 0 danna 3 1455334 You might also want to look for a copy of the early 70's classic, Diet for a Small Planet, and its sequel, Recipes for a Small Planet, by the Lappes, I believe. (You might try your library). The books explain the science behind complementary vegetable proteins: foods that contain protein components, which, when combined with foods that contain the remaining necessary protein components, yield complete proteins that your body can use. Good luck! Wed Jan 19 15:59:13 -0800 2005 1455186 0 p.j. 3 1455587 Because neither is pure carbohydrate. A cup of cooked black beans has 15 grams of protein. A cup of cooked brown rice has 5. Fri Jan 21 17:54:01 -0800 2005 1455186 0 Grace