Hello, this is the first in a series on meals and food preparation for the Low Carb, High Fat, High Protein diet I follow.



The Podcast is linked to this post. The YouTube Video showing the ingredients and assembly can be found at this link:



https://youtu.be/Voa2KuMhv_Q



1.1       Blueberries.



I use Frozen Blueberries which I microwave for approx. 1 minute before assembling the meal. 



Freezing blueberries should not affect their nutrient content and may even extend their shelf life. In comparison, dried blueberries may lose some of their antioxidant content, although this amount is negligible. However, they may lose some flavour compared to fresh blueberries.



According to a 2023 study by King’s College London[1], consuming 26 g of freeze-dried wild blueberry powder daily for 12 weeks may help improve executive function, short-term memory, and reaction times. This is equivalent to about 130 blueberries or 1.25 cups of blueberries, depending on their size.



Blueberries are low in calories but high in nutrients. They also contain many antioxidants, which may help protect against various diseases.



Blueberries contain moderate amounts of sugar — about 15 g per 1 cup of blueberries. However, they may have less impact on blood sugar levels, possibly due to their high content of bioactive compounds.



Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.



Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.



1.2       Blueberries - Nutrients




A 3.5-ounce (oz) or 100-gram (g) serving of raw blueberries has:



Calories: 57



Water: 84%



Protein: 0.7 g



Carbs: 14.5 g



Sugar: 10 g



Fiber: 2.4 g



Fat: 0.3 g





Vitamin K



Vitamin C



Manganese



Vitamin A



Vitamin E



Vitamin B6



Copper




Note that blueberries primarily consist of 9.6% carbs, 84% water, and small amounts of protein and fat. Most of the carbs come from simple sugars like glucose and fructose, but some also come in the form of fiber, which is important for health.



Freezing blueberries shouldn’t affect their nutrient content, and it may even help them last longer. Blueberries versus other berries. While dried blueberries may lose some of their antioxidant content, this amount is negligible. They may, however, lose some flavor compared with fresh blueberries.



According to a 2023 study by King’s College London, consuming 26 g of freeze-dried wild blueberry powder daily for 12 weeks may help improve executive function, short-term memory, and reaction times. This is equivalent to about 130 blueberries or 1.25 cups of blueberries, depending on their size.



Blueberries are low in calories but high in nutrients. They also contain many antioxidants, which may help protect against various diseases.



Blueberries contain moderate amounts of sugar — about 15 g per 1 cup of blueberries. However, they may have less impact on blood sugar levels, possibly due to their high content of bioactive compounds.



Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.



Blueberries have one of the highest antioxidant levels of all common fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids.



1.3       Sun Flower Seeds and Nutrients




28.35 grams or 1/4 cup) of shelled, dry roasted sunflower seeds are:



 





Calories: 165



Total fat: 14.1 grams



Protein: 5.5 grams



Carbs: 6.8 grams



Fiber: 3.2 grams



Vitamin E: 49% of the DV



Niacin: 13% of the DV



Vitamin B6: 13% of the DV



Folate: 17% of the DV



Pantothenic acid: 40% of the DV



Iron: 6% of the DV

Ver todos los episodios