ARE YOU PREPARED FOR AN EMERGENCY?
Both man-made and natural disasters can isolate us from sources of food, water, and power. Having a stockpile of food and water is a very good idea. It also comes in handy when illness strikes your household or when it's inconvenient to run to the store.
If you look at lists of emergency foods, you will see a lot of foods that have a high content of starch or sugar - such foods as cereals and crackers are commonly recommended. Since most of the foods we eat to keep our blood sugars low are fresh and perishable, this is certainly an issue we need to devote some time and attention to. With some planning, it is possible to get though a food emergency without raising our blood sugar, going off our low-carb eating lifestyle, or gaining any weight! Here are some suggested items to stock up on!
Protein for the Pantry
Eating enough protein is not only important on a low-carb diet, it's an area which can be neglected in emergencies, when it's so important to get adequate nutrition to cope with stress and physical exertion. Here are some shelf-stable sources of protein to have on hand:
1. Canned Seafood - Tuna, salmon, and sardines are excellent choices for protein, and also contain omega-3 fatty acids. Crab, clams, and oysters are also possibilities.
2. Canned Meats - Ham, spam, chicken, and ham salad spreads
3. Dried Meats (Jerky) - Look for ones without added sugar, if you can find them
4. Nuts, Peanut Butter and Other Nut Butters (Almonds, Walnuts, Pecans)
5. Dried Beans - Beans are less glycemic when you soak them and cook them yourself rather than eat canned beans, as the resistant starch in beans is partially broken down in the canning process.
6. Dry Soy Products - For those who tolerate soy, these products can be great additions to the emergency pantry, as they keep a long time.
7. Freeze-Dried Foods - Although usually used for more long-term food storage, freeze-dried meats are another possibility. Dried peppers, celery and onion are also good to have on hand.
8. MRE's and other shelf-stable "Complete Meals" - MRE's (Meals Ready to Eat) usually have quite a lot of carbohydrates, but if you care enough you can search for examples that have less carb.
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| ALMOND-FLAX BREAD |
Vegetables
Eating as wide a variety of vegetables as possible is important for good nutrition. Here are some vegetables to consider adding to your pantry:Canned Vegetables such as:
- Tomatoes and tomato paste (no sugar added)
- Green chilies
- Artichoke hearts
- Green beans, cabbage, other low-carb veggies
- Spinach, Dark, leafy greens
- Dill pickles
- Italian pickled vegetables or hot peppers
- Sweet pickles such as Mt. Olive Brand (no sugar added)
- Salsa
- Pasta sauce or tomato sauce with no added sugar
- Roasted red peppers (rinse if there is sugar in the ingredients)
- Dried tomatoes in oil (a little adds lots of flavor)
- Jars of pesto or other vegetable-based sauces and spreads
