The Cook and The Cardiologist Chocolate Too! Diet:

No Sugar, No Flour, Low Fat *&* Low Carb (and Brownies, Pancakes, Muffins, Cakes, all baked goodies!)


12 oz evaporated fat-free milk: 45 carbs = 11 tsp sugar (45 divided by 4)

Whole grains have fiber but lots of  carbs. Milled flaxseed MUCH healthier

“wholesome goodness of whole-grain granola”: 24 g carbs = 6 tsp sugar (24 divided by 4)

ALL Carbs Metabolize into...How Much Sugar? How do you calculate?

Consider carbs and sugar as the same thing. Because ALL carbs become blood glucose. (Try to stick to low-sugar fruits & *non starchy* veggies.) Even “good” carbs metabolize into blood glucose, maybe not immediately like “bad” carbs from white bread, white rice, and sugared sodas - but the “good” carbs will also metabolize into sugar in about 40 minutes.

How much sugar? How many teaspoons’ equivalent? Easy: Divide  by 4.

That is, divide the number of carbs you’re eating by 4, and that’s the number of teaspoons of sugar those carbs will metabolize into: in about 40 minutes if they’re “good” carbs, faster if they’re “bad” carbs...but it’s still the same divide-by-four.

Because 4 grams of carbs OR 4 grams of sugar = 1 teaspoon of sugar.

If (sneaky) food labels or  recipes list only the # grams of carbs, take that number & divide by four. For example, a granola bar admitting to 24 grams carbs on its label -- divide those 24 grams by 4. That granola bar contains the equivalent of 6 teaspoons of sugar!

A cereal label may list 22 grams of carbs per cup. Divide those 22 grams by 4: That cup contains what will quickly metabolize into 5 1/2 teaspoons of sugar.

For a healthy, high-energy snack: A medium-sized apple contains 21 grams of carbohydrates. Divide those 21 g by 4 = over 5 teaspoons of sugar. Sweet! And that sugar metabolizes fast because it’s already in solution.

1 thin slice whole wheat bread: 115 calories; 20 g carbs (divide by 4) equal 5 tsp of sugar. Two slices equal 10 tsp sugar.

Consider carbs & sugar as the same thing

Avoid saturated fat too

Copyright © 2011 The Cook and The Cardiologist.  All rights reserved.

((Lose the flour, even carby whole grains!

Milled flaxseed is MUCH healthier & you can bake with it! Substitute it for butter & margarine.  ------->))

Fourless pancakes, muffins, tortillas, bread, rolls, blondies, pizza crust & more here. (Scroll down,) All are snacks, meals, or meal replacements full of calcium, protein, vitamins,  fiber, & antioxidants.

  1. Bullet If you have diabetes, these snacks give HOURS LONGER SUGAR CONTROL, keep you feeling full longer, & have practically no carbs to count.

Flourless Pancakes, each 98 calories, 15 g protein, 3 g carbs, no saturated fat & 2 g monounsaturated fat

A NEW GENERATION OF INGREDIENTS make the healthiest snacks & meal replacements

Flourless Brownies made with milled flaxseed & protein powder: each 74 calories, 12 g protein, 1 g carb, 2 g fiber, 0 g saturated fat,  2 g healthy monounsaturated fat , no saturated fat, & 4,666 antioxidants