Low-Carb Balanced Diet for Diabetes and High Blood Pressure
 |
Description
Book Introduction
“All the numbers are back to normal!”
A chef who regained his health through the [#180DayHealthyDietChallenge], including blood sugar, blood pressure, and weight.
Check out her delicious, low-carb, balanced diet recipes that she developed and practiced herself!
They say that the number of young people in their 30s with diabetes is increasing these days.
The author of this book, Chef Ji-ah Yoon, was also diagnosed with pre-diabetes at the age of 36.
I had high blood pressure and was also obese.
She was a renowned gourmet and a chef with a unique culinary flair. She considered this profession her calling and lived diligently, but she neglected her own health.
Upon hearing the doctor's diagnosis that "if you continue like this, you'll soon develop diabetes," Chef Yoon immediately decided to wrap up what he was doing and change his eating and lifestyle habits.
Let's try this for just 180 days, without relying on medication! She studied nutrition and began devising recipes and a diet just for herself.
At first, I thought I could easily make healthy meals since I was confident in my cooking skills, but the reality was not easy.
This is because it is not something that can be solved by simply reducing carbohydrates and eating more vegetables and protein.
I had to get a balanced diet of nutrients while considering the glycemic index and absorption rate of the ingredients.
Rather than a bland and tasteless diabetic diet, I developed recipes for low-carb menus that capture the chef's taste and style using a variety of cooking methods and ingredients, and put them into practice while planning my three meals a day.
I checked my blood sugar level every day to make sure that my low-carb, balanced diet was working.
This time was called [#180DayHealthyDietChallenge] and recorded on Instagram, and it received a lot of sympathy from people with diabetes as well as dieters.
As a result, after 180 days of eating a low-carb, balanced diet of three meals a day, her blood sugar and blood pressure stabilized and she was diagnosed as 'normal,' and her weight, which had been increasing indefinitely, was 'lost by 18 kg.'
Moreover, from a chef who only cooked 'deliciously', I received many requests from various media and educational platforms to become a low-carb balanced diet expert who 'takes care of both taste and health', and now I am working as a cooking researcher and diet coach.
This book contains the author's experiences through the [#180DayHealthyDietChallenge] as well as recipes for low-carb, balanced meals that he personally practiced.
We've introduced everything from egg and oatmeal dishes that can be easily eaten for breakfast or brunch to rice, noodles, and sandwiches that you can eat without worrying about carbohydrates, main dishes, salads, and soups that will make your home restaurant possible, and low-carb desserts and drinks that are perfect for when you're feeling hungry, so you can plan your meals 365 days a year.
Additionally, all recipes have been analyzed by nutrition experts to check the calories per serving, the ratio of carbohydrates, protein, and fat, and the amount of dietary fiber and sodium, so you can trust and follow them.
A 'low-carb balanced diet' is not just for those with high blood sugar or high blood pressure or those on a diet.
It is a meaningful healthy diet for anyone who wants to reduce the amount of carbohydrates that are consumed in excess, which are essential nutrients for our bodies, and evenly supplement other nutrients that are lacking.
This book will be of great help to those who want to practice healthy eating in a delicious and enjoyable way.
Take on the challenge right now!
A chef who regained his health through the [#180DayHealthyDietChallenge], including blood sugar, blood pressure, and weight.
Check out her delicious, low-carb, balanced diet recipes that she developed and practiced herself!
They say that the number of young people in their 30s with diabetes is increasing these days.
The author of this book, Chef Ji-ah Yoon, was also diagnosed with pre-diabetes at the age of 36.
I had high blood pressure and was also obese.
She was a renowned gourmet and a chef with a unique culinary flair. She considered this profession her calling and lived diligently, but she neglected her own health.
Upon hearing the doctor's diagnosis that "if you continue like this, you'll soon develop diabetes," Chef Yoon immediately decided to wrap up what he was doing and change his eating and lifestyle habits.
Let's try this for just 180 days, without relying on medication! She studied nutrition and began devising recipes and a diet just for herself.
At first, I thought I could easily make healthy meals since I was confident in my cooking skills, but the reality was not easy.
This is because it is not something that can be solved by simply reducing carbohydrates and eating more vegetables and protein.
I had to get a balanced diet of nutrients while considering the glycemic index and absorption rate of the ingredients.
Rather than a bland and tasteless diabetic diet, I developed recipes for low-carb menus that capture the chef's taste and style using a variety of cooking methods and ingredients, and put them into practice while planning my three meals a day.
I checked my blood sugar level every day to make sure that my low-carb, balanced diet was working.
This time was called [#180DayHealthyDietChallenge] and recorded on Instagram, and it received a lot of sympathy from people with diabetes as well as dieters.
As a result, after 180 days of eating a low-carb, balanced diet of three meals a day, her blood sugar and blood pressure stabilized and she was diagnosed as 'normal,' and her weight, which had been increasing indefinitely, was 'lost by 18 kg.'
Moreover, from a chef who only cooked 'deliciously', I received many requests from various media and educational platforms to become a low-carb balanced diet expert who 'takes care of both taste and health', and now I am working as a cooking researcher and diet coach.
This book contains the author's experiences through the [#180DayHealthyDietChallenge] as well as recipes for low-carb, balanced meals that he personally practiced.
We've introduced everything from egg and oatmeal dishes that can be easily eaten for breakfast or brunch to rice, noodles, and sandwiches that you can eat without worrying about carbohydrates, main dishes, salads, and soups that will make your home restaurant possible, and low-carb desserts and drinks that are perfect for when you're feeling hungry, so you can plan your meals 365 days a year.
Additionally, all recipes have been analyzed by nutrition experts to check the calories per serving, the ratio of carbohydrates, protein, and fat, and the amount of dietary fiber and sodium, so you can trust and follow them.
A 'low-carb balanced diet' is not just for those with high blood sugar or high blood pressure or those on a diet.
It is a meaningful healthy diet for anyone who wants to reduce the amount of carbohydrates that are consumed in excess, which are essential nutrients for our bodies, and evenly supplement other nutrients that are lacking.
This book will be of great help to those who want to practice healthy eating in a delicious and enjoyable way.
Take on the challenge right now!
- You can preview some of the book's contents.
Preview
index
Prologue
008 Low-Carb Balanced Diet 180-Day Challenge: Taking Care of Myself with Healthy, Low-Carb Food Every Day Without Missing
Guide
Practicing a low-carb, balanced diet to control diabetes and high blood pressure
015 What is a low-carb balanced diet?
017 Low-Carb Balanced Diet Principles
022 Choosing Low-Carb Balanced Food Ingredients
024 Low-Carb Balanced Diet Shopping
026 Organizing & Storing Food Ingredients
028 Cooking with a Low-Carb Balanced Diet
030 The most basic low-carb rice: mixed grain rice, black barley rice, chickpea rice, quinoa rice, brown rice, konjac brown rice, kamut rice
032 Low-carb homemade sauces, dressings, and broths that are good to make
_Broth & Soy Sauce Anchovy and Kelp Broth, Chicken Broth, Soy Sauce
_Sauce & Dressing Bulgogi sauce, Yuzu pine nut sauce, Soy milk mustard sauce, Peanut soy sauce, Spicy bibim seasoning, Oil dressing,
Anchovy garlic oil, soy mayonnaise, cashew mayonnaise, chipotle mayonnaise,
Onion sesame cream sauce, black sesame ranch sauce
_Butter & Pesto Ghee, Spicy Ghee, Peanut Butter, Macadamia Basil Pesto
_Dipping: Beet hummus, egg guacamole, almond ssamjang
_Chutney & Ragu Onion Chutney, Duck Ragu
044 Enjoying Eating Out While Maintaining a Low-Carb Balanced Diet & Cheat Days
[reference]
Check out the abc guide icon in the table of contents!
Recipe Factory Cookbook's Exclusive Features: ABC Guide
a (advanced level) A delicious recipe that requires a bit of preparation, but is worth the challenge.
b (beginner level) Easy recipe for beginners with simple ingredients and cooking method
c (choice recipe) Special recipe especially recommended by the author
Chapter 1 Egg & Oatmeal / Egg & Oatmeal Recipes
048 Egg Zucchini Hash Browns
050 Avocado Egg Grill (b)
052 Cabbage Omelette
054 Spicy Poached Eggs and Greek Yogurt
056 Soft Tofu Frittata
058 Jerky Shakshuka
060 Almond Waffle and Truffle Ricotta Cheese
062 Mini Pumpkin Egg Cheese Grilled
063 Overnight Oatmeal
064 Low-Carb Oat Granola
066 Banana Oat Pancakes & Peanut Butter
068 Oatmeal Pumpkin Soup (b)
070 Oatmeal Samgyetang
Chapter 2 Soup & Salad & Sandwich / Soup & Salad & Sandwich
074 Low-Carb Clam Chowder
076 Crabmeat Egg Soup
078 Beet Onion Soup (a)
080 Lentil Chicken Soup
082 Carrot Rape & Vitrape (b)
083 Watermelon Feta Cheese Salad
084 Smoked Duck Green Bean Salad
086 Tomato Broccoli Steamed Salad
088 Asparagus and Shiitake Mushroom Grilled Salad
090 Tempeh Cauliflower Salad (c)
092 Quinoa Salad and Cheese Tacos
094 Anchovy Garlic Oil Burrata Cheese Salad
096 Salmon Tartare Salad (c)
098 Yuzu Pine Nut Sauce Squid and Shrimp Cold Salad
100 Peanut Soy Sauce Octopus Salad
101 Whole Wheat Cracker Cheese Sandwich Salad
102 Tomato Cheese Cream Whole Wheat Crackers
103 Onion Chutney Grilled Mushroom Open Sandwich
104 Grilled Vegetable and Chicken Breast Open Sandwich
106 Bulgogi Open Sandwich
108 Swedish Sandwich Cake (a)
110 Avocado Low-Carb Burger
111 Egg Guacamole Shrimp Open Toast
112 Tofu Caprese Open Toast (b)
114 Cashew Nut Mayonnaise Tofu Wrap
Chapter 3 Rice & Noodles
118 Tuna Ssamjang and Cabbage Vegetable Rice
120 Tuna Soy Mayo Fermented Vegetable Roll
122 Three-topping tofu sushi
125 Anchovy Almond Stir-fry and Dried Seaweed Rice Balls
126 Soft Tofu Mapo Rice Bowl
128 Black Barley Rice and Beef and Eggplant Soup (c)
130 Cauliflower Rice Seafood Fried Rice
132 Kamut Tofu Stew with Rice
134 Brown Rice Salmon Ochazuke
136 Pressed Barley Mushroom Orzotto
138 Crispy Tofu Noodles and Vegetable Wraps
140 Tofu Noodles with Octopus Aglio Olio
142 Macadamia Basil Pesto Tofu Noodle Pasta
144 Oriragu Tofu Noodle Rose Pasta (a)
146 Beef and Cucumber Stir-fry with Tofu Noodles (a)
148 Chicken, Tofu Noodles, and Perilla Leaf Kalguksu
150 Tofu Noodles and Ganjjajang
152 Tofu Noodles and Meat Jjamppong (c)
154 Konjac noodles, chicken breast, and mustard greens
156 Soybean paste cold noodles with yam
158 Baked Tofu Peanut Bibim Noodles (b)
159 Spicy Golbaengi Bibim Noodles
Chapter 4 Main Dish / A La Carte Dish
162 Chicken Breast and Tofu Stew (a)
164 Tofu Chiljeolpan
166 Chipotle Mayonnaise Tofu Nacho Platter
168 Beet Hummus Tofu Rolls
169 Grilled Eggplant with Brie Cheese and Miso (c)
170 Cauliflower Steak
172 Low-moisture boiled pork and almond ssamjang
174 Pressure-Steamed Chicken and Roasted Shiitake Mushrooms with Sesame Seeds
176 Shrimp and lotus root wrap with windbreak vegetables
178 Lemon Ginger Rump Steak (c)
180 Bean Sprout Aguisooyuk
182 Salmon Ceviche
184 Frying Pan White Fish Papiliotte (c)
186 Chickpea Shrimp Balls with Black Sesame Ranch Sauce
Chapter 5 Drink & Snack
190 almond milk
191 Avocado Banana Shake & Coffee (b)
192 Apple Cider Vinegarade
193 Greek Tomatoes
194 Frozen Yogurt Bark (b)
195 Ottva
196 Oatmeal Brownies
198 Psyllium Husk Cheese Crackers
200 Crispy Chickpeas (a)
202 Apple Carrot Low-Carb Cake
008 Low-Carb Balanced Diet 180-Day Challenge: Taking Care of Myself with Healthy, Low-Carb Food Every Day Without Missing
Guide
Practicing a low-carb, balanced diet to control diabetes and high blood pressure
015 What is a low-carb balanced diet?
017 Low-Carb Balanced Diet Principles
022 Choosing Low-Carb Balanced Food Ingredients
024 Low-Carb Balanced Diet Shopping
026 Organizing & Storing Food Ingredients
028 Cooking with a Low-Carb Balanced Diet
030 The most basic low-carb rice: mixed grain rice, black barley rice, chickpea rice, quinoa rice, brown rice, konjac brown rice, kamut rice
032 Low-carb homemade sauces, dressings, and broths that are good to make
_Broth & Soy Sauce Anchovy and Kelp Broth, Chicken Broth, Soy Sauce
_Sauce & Dressing Bulgogi sauce, Yuzu pine nut sauce, Soy milk mustard sauce, Peanut soy sauce, Spicy bibim seasoning, Oil dressing,
Anchovy garlic oil, soy mayonnaise, cashew mayonnaise, chipotle mayonnaise,
Onion sesame cream sauce, black sesame ranch sauce
_Butter & Pesto Ghee, Spicy Ghee, Peanut Butter, Macadamia Basil Pesto
_Dipping: Beet hummus, egg guacamole, almond ssamjang
_Chutney & Ragu Onion Chutney, Duck Ragu
044 Enjoying Eating Out While Maintaining a Low-Carb Balanced Diet & Cheat Days
[reference]
Check out the abc guide icon in the table of contents!
Recipe Factory Cookbook's Exclusive Features: ABC Guide
a (advanced level) A delicious recipe that requires a bit of preparation, but is worth the challenge.
b (beginner level) Easy recipe for beginners with simple ingredients and cooking method
c (choice recipe) Special recipe especially recommended by the author
Chapter 1 Egg & Oatmeal / Egg & Oatmeal Recipes
048 Egg Zucchini Hash Browns
050 Avocado Egg Grill (b)
052 Cabbage Omelette
054 Spicy Poached Eggs and Greek Yogurt
056 Soft Tofu Frittata
058 Jerky Shakshuka
060 Almond Waffle and Truffle Ricotta Cheese
062 Mini Pumpkin Egg Cheese Grilled
063 Overnight Oatmeal
064 Low-Carb Oat Granola
066 Banana Oat Pancakes & Peanut Butter
068 Oatmeal Pumpkin Soup (b)
070 Oatmeal Samgyetang
Chapter 2 Soup & Salad & Sandwich / Soup & Salad & Sandwich
074 Low-Carb Clam Chowder
076 Crabmeat Egg Soup
078 Beet Onion Soup (a)
080 Lentil Chicken Soup
082 Carrot Rape & Vitrape (b)
083 Watermelon Feta Cheese Salad
084 Smoked Duck Green Bean Salad
086 Tomato Broccoli Steamed Salad
088 Asparagus and Shiitake Mushroom Grilled Salad
090 Tempeh Cauliflower Salad (c)
092 Quinoa Salad and Cheese Tacos
094 Anchovy Garlic Oil Burrata Cheese Salad
096 Salmon Tartare Salad (c)
098 Yuzu Pine Nut Sauce Squid and Shrimp Cold Salad
100 Peanut Soy Sauce Octopus Salad
101 Whole Wheat Cracker Cheese Sandwich Salad
102 Tomato Cheese Cream Whole Wheat Crackers
103 Onion Chutney Grilled Mushroom Open Sandwich
104 Grilled Vegetable and Chicken Breast Open Sandwich
106 Bulgogi Open Sandwich
108 Swedish Sandwich Cake (a)
110 Avocado Low-Carb Burger
111 Egg Guacamole Shrimp Open Toast
112 Tofu Caprese Open Toast (b)
114 Cashew Nut Mayonnaise Tofu Wrap
Chapter 3 Rice & Noodles
118 Tuna Ssamjang and Cabbage Vegetable Rice
120 Tuna Soy Mayo Fermented Vegetable Roll
122 Three-topping tofu sushi
125 Anchovy Almond Stir-fry and Dried Seaweed Rice Balls
126 Soft Tofu Mapo Rice Bowl
128 Black Barley Rice and Beef and Eggplant Soup (c)
130 Cauliflower Rice Seafood Fried Rice
132 Kamut Tofu Stew with Rice
134 Brown Rice Salmon Ochazuke
136 Pressed Barley Mushroom Orzotto
138 Crispy Tofu Noodles and Vegetable Wraps
140 Tofu Noodles with Octopus Aglio Olio
142 Macadamia Basil Pesto Tofu Noodle Pasta
144 Oriragu Tofu Noodle Rose Pasta (a)
146 Beef and Cucumber Stir-fry with Tofu Noodles (a)
148 Chicken, Tofu Noodles, and Perilla Leaf Kalguksu
150 Tofu Noodles and Ganjjajang
152 Tofu Noodles and Meat Jjamppong (c)
154 Konjac noodles, chicken breast, and mustard greens
156 Soybean paste cold noodles with yam
158 Baked Tofu Peanut Bibim Noodles (b)
159 Spicy Golbaengi Bibim Noodles
Chapter 4 Main Dish / A La Carte Dish
162 Chicken Breast and Tofu Stew (a)
164 Tofu Chiljeolpan
166 Chipotle Mayonnaise Tofu Nacho Platter
168 Beet Hummus Tofu Rolls
169 Grilled Eggplant with Brie Cheese and Miso (c)
170 Cauliflower Steak
172 Low-moisture boiled pork and almond ssamjang
174 Pressure-Steamed Chicken and Roasted Shiitake Mushrooms with Sesame Seeds
176 Shrimp and lotus root wrap with windbreak vegetables
178 Lemon Ginger Rump Steak (c)
180 Bean Sprout Aguisooyuk
182 Salmon Ceviche
184 Frying Pan White Fish Papiliotte (c)
186 Chickpea Shrimp Balls with Black Sesame Ranch Sauce
Chapter 5 Drink & Snack
190 almond milk
191 Avocado Banana Shake & Coffee (b)
192 Apple Cider Vinegarade
193 Greek Tomatoes
194 Frozen Yogurt Bark (b)
195 Ottva
196 Oatmeal Brownies
198 Psyllium Husk Cheese Crackers
200 Crispy Chickpeas (a)
202 Apple Carrot Low-Carb Cake
Detailed image
Publisher's Review
Recommended for these people
- People who need to manage their diet due to high blood sugar or blood pressure
No more starvation diets! For dieters who want to lose weight while enjoying delicious food.
- No to tasteless low-carb diets! For those who want to learn delicious, healthy recipes with fewer carbs.
- People who have a family history of diabetes or high blood pressure and want to adjust their diet in advance
- People who want to prevent and manage metabolic syndrome
Strengths of this book
- All recipes were developed and implemented through the author's diet after being diagnosed with pre-diabetes.
- Helps improve high blood sugar, high blood pressure, and overweight.
- You can learn to cook delicious and stylish dishes that contain the chef's know-how, rather than boring, health-conscious dishes.
- All menus are analyzed by a professional nutritionist using the CAN program developed by the Korean Nutrition Society, and include the ratio of calories, carbohydrates, proteins, and fats, as well as the sodium and dietary fiber levels.
- All the information in the book is even more trustworthy because it was obtained through advice from nutrition experts.
- Contains useful information such as ingredients selection, storage methods, lifestyle rules, and recipes for low-carb rice, sauce, and broth for a low-carb balanced diet.
- People who need to manage their diet due to high blood sugar or blood pressure
No more starvation diets! For dieters who want to lose weight while enjoying delicious food.
- No to tasteless low-carb diets! For those who want to learn delicious, healthy recipes with fewer carbs.
- People who have a family history of diabetes or high blood pressure and want to adjust their diet in advance
- People who want to prevent and manage metabolic syndrome
Strengths of this book
- All recipes were developed and implemented through the author's diet after being diagnosed with pre-diabetes.
- Helps improve high blood sugar, high blood pressure, and overweight.
- You can learn to cook delicious and stylish dishes that contain the chef's know-how, rather than boring, health-conscious dishes.
- All menus are analyzed by a professional nutritionist using the CAN program developed by the Korean Nutrition Society, and include the ratio of calories, carbohydrates, proteins, and fats, as well as the sodium and dietary fiber levels.
- All the information in the book is even more trustworthy because it was obtained through advice from nutrition experts.
- Contains useful information such as ingredients selection, storage methods, lifestyle rules, and recipes for low-carb rice, sauce, and broth for a low-carb balanced diet.
GOODS SPECIFICS
- Date of issue: July 13, 2023
- Page count, weight, size: 208 pages | 538g | 200*240*12mm
- ISBN13: 9791192366258
- ISBN10: 1192366255
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