 With my friend Emily Maguire, LCHF nutritionist from the UK Having taken two cruises this year -- Progressive Nation at Sea in February and the Low Carb Cruise last week -- I can tell you that it's very easy to eat delicious food and remain well within your carbohydrate budget during your trip. When I told people I was speaking on the Low Carb Cruise, many assumed that the passengers would be exclusively low-carbers and only low-carb foods would be offered. But it was actually a regular cruise on Royal Caribbean, and the majority of the people on board were definitely not following a carbohydrate-restricted diet. The ship had all the usual cruise offerings -- from waffles and cereal at breakfast to pasta, potatoes, and an assortment of rich desserts at lunch and dinner. The number one rule on the Low Carb Cruise was "No Food Police." If people wanted to take a break from their low-carb diets while on vacation, no one was to chastise them or pass judgment in any way. And as far as I could tell, that's exactly what happened. But for those who did want to remain low carb and maintain or possibly even lose weight that week, there were plenty of options, as there always are on any cruise ship. I'm one of those people who never eats off plan, regardless of the circumstances. But I'm terrible about remembering to take pictures of my food. What can I say -- I'm 47 and not of the Instagram generation, but I'm working on it. Most of the photos below were taken by two other low-carbers on the cruise: Christine Moore (wife of blogger and podcaster Jimmy Moore) and Tommy Runesson, the Swedish blogger who lost 200 lbs after going very low carb back in 2009 and wears a "50%" T-shirt to signify that he's now half the size he used to be. Check out his website, Eat Low Carb High Fat, where he posts pictures of his meals on a daily basis. Breakfast Not everyone eats breakfast, of course, but for those who do, there are plenty of choices. Carb count: 2-15 grams  Here's a well-rounded "Protein Power" breakfast plate: bacon, eggs, sausage, cottage cheese, cheese, and honeydew melon (Photo courtesy of Christine Moore)  This is actually one of my own photos, but it's from the cruise I took in February: salmon, veggies, and cheese  Keto breakfast: meat, cheese, and salmon (Photo courtesy of Tommy Runesson) There's also a station where you can order omelets or eggs cooked any way you like. I had sunny-side-up eggs as part of my breakfast several times. Lunch Like breakfast, lunch is typically eaten in the buffet area of the ship. Carb count: 5-15 grams  Burger, cheese, sausage, chicken, and green beans (Photo courtesy of Tommy Runesson)  Another lunch Tommy put together in the cafeteria. To be honest, I'm not sure exactly what it is, but I know it's LCHF. Dinner There are several excellent choices in the elegant dining room, many of which are available every night. Carb count: 0-25 grams Salads and Appetizers  Shrimp salad (Photo courtesy of Tommy Runesson)  Escargot, one of the most popular starters with our group (Photo courtesy of Tommy Runesson)  Caesar salad. I had this every night. (Photo courtesy of Christine Moore) Entree  Steak with Bearnaise sauce (Photo courtesy of Christine Moore)  Fisherman's Plate: lobster, shrimp, and veggies  Lamb chops: This is Tommy's picture, but I had this entree as well, and it was fantastic. Dessert Generally speaking, it's best to stay away from sugar-free desserts if you're very carb sensitive or trying to lose weight. While they may not contain sucrose (sugar), you could end up with a lot of carbohydrates from other ingredients.  Sugar-free chocolate mousse. I'm not sure what type of sweetener it contains. This dessert is most appropriate for someone following a moderate-low-carb diet. (Photo courtesy of Christine Moore)  Fruit and cheese plate: ideal for the person who still has some room after dinner but wants to keep carbs low.(Photo courtesy of Tommy Runesson) Here are a few simple tips to stay on track while at sea: 1. Stick to the basics. Order meat, poultry, or seafood, and vegetables. If you're still hungry, you can always order more or make another trip to the buffet. Be aware that sugar is often used as a flavor enhancer in foods that don't taste particularly sweet, including many entrees. 2. Bring your own staple foods. I brought a mixture of cocoa powder and cinnamon to use in coffee and tea, along with unrefined sea salt for my eggs. Several people kept their own heavy cream or grass-fed butter in their cabin refrigerators. 3. Watch the alcohol. Even if you avoid beer and most mixed drinks that contain a lot of carbs, drinking alcoholic beverages can lead to indulging in foods you normally wouldn't eat, along with affecting your blood sugar and potentially impairing your ability to remain in ketosis. 4. Ask for the foods you want. Although there was a large selection of delicious low-carb fare at every meal, I have to admit that I did miss eating avocados and berries, which I never found on the ship. But on the last day of the cruise, I learned that fellow low-carber Glenn Frederich of LC Foods was able to get these items at dinner by requesting them a day in advance. Great information for next year's cruise!
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 I'm usually not a fan of the term "superfood." I think it tends to confuse people about which foods are best and how much they should consume. For instance, the ADA's Diabetes Superfoods list includes citrus fruit, whole grains, sweet potatoes, and fat-feee milk. While those items may have beneficial nutrients, their effect on blood glucose levels should instantly disqualify them for consideration on such a list. But I have five favorite foods that I think could be classified as "superfoods." In addition to providing numerous health benefits, they're also very low in carbohydrates and delicious -- an ideal combination. Cinnamon This fragrant spice is prized for its strong, distinctive taste and suitability for both sweet and savory dishes. Although research on its ability to improve insulin sensitivity has found mixed results, many people report lower fasting blood glucose levels as a result of taking 1/2 to 1 tsp per day. Potential benefits:
I like adding cinnamon to coffee and tea with a little half-and-half and sweetener. For an exotic main dish, check out Vanessa of Healthy Living How To's recipe for Cinnamon Braised Beef. References: 1. Magistrell A, et al. Effect of ground cinnamon on postprandial blood glucose concentration in normal-weight and obese adults. J Acad Nut Diet 2012 Nov;112(11):1806-9 2. Ascari F, et al. Cinnamon may have therapeutic benefits on lipid profile, liver enzymes, insulin resistance, and high-sensitivity C-reactive protein in nonalcoholic fatty liver disease patients. Nutr Res 2014 Feb;34(2):143-8.  Cocoa Chocolate has been getting a lot of good press lately. Of course, we're not talking about Reese's peanut butter cups and Hershey bars; dark chocolate with at least 85% cacao is the type to choose for maximal health benefits with minimal nonfiber carbs. Potential benefits:
I like unsweetened chocolate, but it's taken me a while to get to that point. For anyone interested in a low-carb version of one of the most popular candy bars of all time, Carolyn of All Day I Dream About Food has created a sugar-free Chocolate Peanut Butter Cup. And Bill Lagakos of Calories Proper shares an incredibly easy recipe for homemade chocolate at the end of a fantastic blog post about the beneficial effects of chocolate and medium-chain triglycerides on liver health. References: 1. Tzounis X, et al. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. Am J Clin Nutr 2011 Jan; 93(1):62-72 2.West SG, et al. Effects of dark chocolate and cocoa consumption on endothelial function and arterial stiffness in overweight adults. Br J Nutr.2014 Feb;111(4):653-61 3. Ibero-Baraibar I, et al. Oxidized LDL levels decreases after the consumption of ready-to-eat meals supplemented with cocoa extract within a hypo caloric diet Nutr Metab Cardiovasc Dis 2014 Apr; 24(4):416-22 4. Heinrich U, et al. Long-Term Ingestion of High Flavanol Cocoa Provides Photoprotection against UV-Induced Erythema and Improves Skin Condition in Women. J Nutr 2006 Jun;136(6):1565-9  Avocado Technically a fruit, the avocado contains high levels of healthy monounsaturated fat, and its carbohydrates come primarily from fiber. In addition, avocados are one of the best sources of potassium around and highly satiating due to their high fat and fiber content. Potential benefits:
Guacamole is my favorite way to eat avocados, but this Paleo-Stuffed Avocado from Martina at KetoDiet App sounds delicious and contains another low-carb "superfood": sardines. References: 1. Ezijiofor AN, et al. Hypoglycaemic and tissue-protective effects of the aqueous extract of persea americana seeds on alloxan-induced albino rats. Malays J Med Sci 2013 Oct;20(5):31-9 2.Guzman-Rodriguez JJ, et al. Antibacterial activity of defensin PaDef from avocado fruit (Persea americana var. drymifolia) expressed in endothelial cells against Escherichia coli and Staphylococcus aureus. Biomed Res Int 2013; 2013:986273 3. Ding H, et al. Chemoprotective characteristics of avocado fruit. Semin Cancer Biol 2007 Oct;17(5)386-94  Sardines and Herring Sardines and herring are generally love-or-hate foods, but those of us who enjoy them definitely have the edge in reaping several health benefits. Their omega-3 fats and low mercury content make them a natural choice for "superfood" status. Potential benefits:
Fortunately for me, I love both of these. I usually eat sardines about three times a week for breakfast with cucumbers, cherry tomatoes, olive oil, and vinegar. For a fancier presentation, try these Romaine Wedges with Sardines and Caramelized Onions from the Eating Well website. Reference: 1.Richard D, et al. Infusion of docosahexaenoic acid protects against myocardial infarction.Prostaglandins Leukot Essent Fatty Acids 2014 Apr;90(4):139-43 2. Grosso G, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev 2014;2014: 313570 3. Hull MA. Omega-3 polyunsaturated fatty acids. Best Pract Res Clin Gastroenterol 2011 Aug 25(4-5):547-54  Eggs
Eggs really are the perfect low-carb choice for any meal. Isn't it nice that one of the healthiest foods around is also one of the most versatile? Of course, we should all be eating the yolk, its most nutritious part. In addition to containing protein of the highest biological value (meaning our body uses it more efficiently than protein from any other source), eggs keep us healthy in several ways. Potential benefits:
My favorite way to eat eggs is sunny-side-up over sautéed kale with sea salt. I think they'd also be fantastic in this recipe for Eggs Baked in Tomato Sauce. References: 1. Nasopoulou C, et al. Hen egg yolk lipid fractions with antiatherogenic properties. Anim Sci J 2013 Mar;84(3):264-71 2. Handelman GJ, et al.Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk. Am J Clin Nutr 1999 Aug;70(2):247-51 3. Fernandez ML. Effects of eggs on plasma lipoproteins in healthy populations. Food Funct 2010 Nov;1(2):156-60 So while we can argue about whether there truly are any "superfoods," I think you can see why I feel the foods above should have a prominent role in your diet. Try to get at least a couple in every day. |
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Franziska Spritzler, RD, CDE Categories
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