LCHF - Low Carb High Fat Diet Ver 2

[Wet Ears]

Milk has a very high insulin response, similar to white bread/pure sugar.

 

Does the same apply to cream i.e. normal cream bought at PnP or double thick Ayeshire cream from Woolies i.e. not the fresh from the farm stuff that Htone gets his hands on.

[htone]

Does the same apply to cream i.e. normal cream bought at PnP or double thick Ayeshire cream from Woolies i.e. not the fresh from the farm stuff that Htone gets his hands on.

Check the label - if it is "fresh cream" then there should be no added emulsifiers, etc.

Real cream should have a fat content of around 40g / 100g and carbs around 2-3g / 100g. If the values are way off, then you know it has been processed or sweetened.

Also keep in mind that not everyone reacts the same to dairy, so you may have no insulinogenic response from milk, where I may have. Cream is the safest bet in that regard and I would even thin the cream with water to get it to a more milky consistency rather than drink milk if it meant I could keep my BG down.

Last thing - remember as well that fats suppress the insulin response, which is why a high fat item like cream has almost no effect on your BG. What I do for a snack sometimes is I mix Nomu with about 70% cream and 30% milk, and that has no effect on my BG. I reckon enough cream over apple pie and we should all be ok

[Wet Ears]

Check the label - if it is "fresh cream" then there should be no added emulsifiers, etc.

Real cream should have a fat content of around 40g / 100g and carbs around 2-3g / 100g. If the values are way off, then you know it has been processed or sweetened.

Also keep in mind that not everyone reacts the same to dairy, so you may have no insulinogenic response from milk, where I may have. Cream is the safest bet in that regard and I would even thin the cream with water to get it to a more milky consistency rather than drink milk if it meant I could keep my BG down.

Last thing - remember as well that fats suppress the insulin response, which is why a high fat item like cream has almost no effect on your BG. What I do for a snack sometimes is I mix Nomu with about 70% cream and 30% milk, and that has no effect on my BG. I reckon enough cream over apple pie and we should all be ok

 

Glad to hear cos I love my cream!

[krouxsa]

@krouxsa - that is one healthy piece of meat in your pic. What do you pay per kg for rump or sirloin (can't quite read the fine print on that label) ? Here the prices seem to be well above R100/kg for quality meat.

 

 

Oh that's my secret Htone.

Joking, Biltong@za

 

It's a whole C-grade sirloin costing me R49.95 per kg. I have asked the owner who I bought it from if it's free range and she said it's very difficult to get proper free range in SA since most of the claimed free range meat goes through a final conditioning stage which completely undo all the great benefits that was done by having the cow have total freedom and nothing else to eat except grass. In this conditioning stage, the animal gets fed grain to "plump up" and get a better price. One thing that I came across is that abattoir's penalize farmers for meat with yellow fat. I think like R1/kg. Yellow fat has received a bad reputation post World War 2 and it was once thought that beef with yellow fat is "sick" and beef with white fat is "healthy". So yellow fat does indicate a great deal of beta carotene that grass contains and thus indicates that the beef is definitely grass fed, but I have also read that this might not always be the case as different genes also have a influence. I can see the big difference in the meat, and you will notice that it's definitely more tough than grain fed and the fat is usually located on the outside of the meat, not that much marbling inside grass fed.

So I still think it's grass fed when looking, eating and working with the meat. For R49.95/kg, you will not get cheaper anywhere else. And you have the choice of which biltong you want to make. I agree on the climate, also build a dryer, but was limited and the garage is clean enough for me. But at the coast, a drier will work wonders.

 

 

Just a late thought - you know that you can freeze butter, effectively giving it a virtually unlimited "shelf life" ?

 

 

Didn't know that. Great to know thanks htone!

Edited August 5, 2013 by krouxsa

[Sniffie]

Hi everyone

With regards to home made biltong here is my 2c worth. First thanks to tombeej for a detailed document, certainly very helpful for first timers. I know there has been a biltong thread on the hub, not sure how much of it remained after the crash.

 

One of my earliest childhood memories is helping my parents during winter time making our own biltong. Once a year we slaughtered one of our own cattle and cut our own steaks and made boerewors and biltong. A few other times per year the odd blessbuck, springbuck or black wildebeest were also processed into biltong.

 

When you live up in the highveld with its cold and dry winters a biltong drier is really not necessary. You can hang the biltong in any cool well ventilated place like a carport or garage or even under the southern overhang of your home's roof. Even if ventilation is a problem, a small fan will provide adequate air flow. One of the most functional driers I have ever seen, have been made from the carcass of an old fridge. A hole cut in the top for an extractor fan and one in the bottom where a spiral type stove plate with its temperature control have been installed.

 

I think enough has been said about the quality of the meat, but I can add some of my own thoughts. I am going to switch to a bit of Afrikaans here: Ons het nooit van sirloin van die bees biltong gesny nie slegs uit die boud, maar ek kan my voorstel dat sirloin lieflike biltonge oplewer. (As jy slegs 1 of 2 maal per jaar bees slag word die rugstring eerder in T bone steaks gesaag.) Uit die wild wat ons bewerk, word die sirloin heel uitgehaal en as steak gaar gemaak, of in 3 of 4 lang biltonge gesny. Dit staan dan bekend as 'garingbiltong'. Die fillet maak die sagste biltong denkbaar en ons het dit 'ouma se biltong' genoem. Aan die buitekant van die beesboud sit twee duidelikke spiere wat met bietjie moeite heel op die nate uitgesny kan word. Die een spier is mooi rond en die ander amper reghoekig. Uit die ronde spier sny jy die 'predikantsbiltong', en uit die reghoekige spier die 'regte biltong'.

 

Die Jersey ras maak die lekkerste beesbiltong. Iemand het 'n foto hier opgelaai van 'n stuk sirloin met so stuk bottergeel vet aan. So moet biltongvleis mos lyk! Ek is redelik seker dis van 'n Jersey of miskien Ayrshire afkomstig.

 

Here is my mother's biltong recipe: (The original was for 100 ponds of meat!)

For ease of use I have rewritten it for 10 kg of meat.

 

100 to 200 g coarse sea salt.

50 g brown sugar

10 g bicarbonate of soda or 10 g saltpetre

10 ml black pepper

50 g whole coriander seed

Brown or white vinegar

 

Lightly roast the coriander seed under the grill. It will turn light brown and release its flavors. Using a mortar an pestle or a food processor grind it till it looks something like coarsely ground pepper. If you want you can now use a sieve to remove the coarse bits. Mix the salt coriander and other spices together. Spread a layer of your salt and spice mix on the bottom of your plastic biltong container. Next lay a single layer of biltong on top. Spread another layer salt and spice mix. Shake a few drops of vinegar over. Repeat this process. You will have to guess how much spice and salt mix each layer of meat must receive. After about 10 to 12 hours, using your hands, turn and mix the biltong. After another 12 hours it is ready to hang.

 

Comments:

1. Salt. 100 to 200 g

If your biltong is very thick (50 mm or more, use more salt in the region of 200 g) Fattier biltong also requires more salt than leaner biltong.

2. Sugar. Supposed to help with tenderness of the meat as well as moisture retainment.

3. Bicarbonate of soda or saltpetre. (Preservative, can be left out if you do not live at the coast.)

4. Coriander and biltong for me is a must. Few people don't like the taste, so could also be left out. (Coriander seed should not be confused with the fresh coriander leaves. For me the taste of the fresh leaves is just plain disgusting)

 

Happy biltong making!

[tombeej]

Glad to hear cos I love my cream!

 

Cream all the way. I put it in everything. I even keep a 1L bottle of fresh cream in the office fridge so that I don't run out .

[Sniffie]

One thing that I came across is that abattoir's penalize farmers for meat with yellow fat. I think like R1/kg. Yellow fat has received a bad reputation post World War 2 and it was once thought that beef with yellow fat is "sick" and beef with white fat is "healthy". So yellow fat does indicate a great deal of beta carotene that grass contains and thus indicates that the beef is definitely grass fed, but I have also read that this might not always be the case as different genes also have a influence. I can see the big difference in the meat, and you will notice that it's definitely more tough than grain fed and the fat is usually located on the outside of the meat, not that much marbling inside grass fed.

Color of fat and marbling is more a function of the breed than it is of the type of production system.

[htone]

Happy biltong making!

 

Wow !!! Dankie, Sniffie !!! (ek het gewonder hoekom jy so stil is, ons moes net die regte knoppies druk )

[Wet Ears]

Cream all the way. I put it in everything. I even keep a 1L bottle of fresh cream in the office fridge so that I don't run out .

 

Same here - keep "normal" fresh cream for coffee and some dbl thick for my strawberries!

[krouxsa]

Color of fat and marbling is more a function of the breed than it is of the type of production system.

 

I tend to disagree with that Sniffie. Not because I think I know better, but from what I have read in articles and from what I have been told by other butchers. So in other words, all old jersey cows doesn't matter what they ate, will have yellow fat? And marbling in meat is not due to the activity levels of the specific cow?

[Topwine]

Hi all, I seriously need help ASAP. Does anyone know a Dietitian in the Welgemoed (Cape Town) area that is clued up on type 1 diabetes? Long story short, my niece (10 years old) have been taken up in the hospital this weekend with a bg of 30 and has been diagnosed with type 1 diabetes. I'm sitting in the hospital with her and listening to the dietician talking about her future diet and how everything should be low fat. Shame all the info is so overwhelming but surely it can't be wrong to get a seconfld opinion?

 

I know what you all are going through. My son was diagnosed with Type 1 diabetes in the ER just more than a year ago, also 10 then . I have been studying LC diets and other related research full time it seems since then ...

 

All the best. This is going to be a tuff journey for all involved, but you soon learn to manage it better. You can contact me via private mail if you want and I'll give you my cellnumber if you want to talk.

[Marge]

Cant wait to see what this study shows!

 

Yes I would also like to see what the results would show especially in different 'levels' of athletes that have been on LC, for example someone that has been on it for 30days VS a year.

I thought that I would be able to do Saturday’s 42km MTB race on only water but on the halfway mark (and at 90% of max HR) I found myself at the waterpoint downing 2 cokes and half a banana just to give me something for the legs. I still need to figure the amount of carbs I need to take at the different intensity levels before it is too late and I have already bonked out.

So on Sunday I thought I will take a banana, biltong and almonds with my DC training ride, about 110km at a fast past (had bacon and 2 eggs for breakfast). But bonked already at the start of the first climb only 30km’s in before there was even time to snack on something. The remaining 3 hours was even worse. Fuelling on the bike used to be so easy, oats before and bars/enerjellies during….!

What about that ucan product? Has anyone tried it and where did you buy it?

[Grondpad]

Yes I would also like to see what the results would show especially in different 'levels' of athletes that have been on LC, for example someone that has been on it for 30days VS a year.

 

I thought that I would be able to do Saturday’s 42km MTB race on only water but on the halfway mark (and at 90% of max HR) I found myself at the waterpoint downing 2 cokes and half a banana just to give me something for the legs. I still need to figure the amount of carbs I need to take at the different intensity levels before it is too late and I have already bonked out.

 

So on Sunday I thought I will take a banana, biltong and almonds with my DC training ride, about 110km at a fast past (had bacon and 2 eggs for breakfast). But bonked already at the start of the first climb only 30km’s in before there was even time to snack on something. The remaining 3 hours was even worse. Fuelling on the bike used to be so easy, oats before and bars/enerjellies during….!

 

What about that ucan product? Has anyone tried it and where did you buy it?

 

I would love to see the outcome of the study regarding High intensity on LCHF. From my rides thus far the last 5 months, I don’t think the two should mix. I can do 90km + MTB rides with fairly high avg speed but at low intensity. Yesterday we did a 93km MTB ride at and avg speed of 21.4 and I had no problems. But up the intensity and I come crashing down within 25km of the ride. I just cannot keep up a high intensity. Maybe its because I have only been on LCHF for 5 months, so I will wait and see. Seeing that the longer stuff is my thing anyway (I never amount to a racer ), I don’t mind that I cannot keep up with high intensity.

[wonduhboy]

Yes I would also like to see what the results would show especially in different 'levels' of athletes that have been on LC, for example someone that has been on it for 30days VS a year.

 

I thought that I would be able to do Saturday’s 42km MTB race on only water but on the halfway mark (and at 90% of max HR) I found myself at the waterpoint downing 2 cokes and half a banana just to give me something for the legs. I still need to figure the amount of carbs I need to take at the different intensity levels before it is too late and I have already bonked out.

 

So on Sunday I thought I will take a banana, biltong and almonds with my DC training ride, about 110km at a fast past (had bacon and 2 eggs for breakfast). But bonked already at the start of the first climb only 30km’s in before there was even time to snack on something. The remaining 3 hours was even worse. Fuelling on the bike used to be so easy, oats before and bars/enerjellies during….!

 

What about that ucan product? Has anyone tried it and where did you buy it?

 

I have used Ucan in two hard rides now.

I knew they were going to be hard, so I planned before. Had 1 sachet before the ride (as per instructions) and I could definitely feel it in the ride - as others have mentioned, high intensity does drain you quickly, but it def felt easier with Ucan.

You can contact the SA distributor for local stockists - genucan.sa@googlemail.com

 

In this study I would also like to see the impact CHO consumption has on insulin production while exercising (and at diff intensities)

i.e. can you take some CHO while hitting high intensity, without an insulin spike, and then revert to fat burning.

Or is it a one way highway - take CHO and that'll be the source you body wants for the rest of the ride...

[McD23]

I have used Ucan in two hard rides now.

I knew they were going to be hard, so I planned before. Had 1 sachet before the ride (as per instructions) and I could definitely feel it in the ride - as others have mentioned, high intensity does drain you quickly, but it def felt easier with Ucan.

You can contact the SA distributor for local stockists - genucan.sa@googlemail.com

 

In this study I would also like to see the impact CHO consumption has on insulin production while exercising (and at diff intensities)

i.e. can you take some CHO while hitting high intensity, without an insulin spike, and then revert to fat burning.

Or is it a one way highway - take CHO and that'll be the source you body wants for the rest of the ride...

Will give feedback as and when I can. Hopefully I will get it and be able to comment on it here.

[Sniffie]

I tend to disagree with that Sniffie. Not because I think I know better, but from what I have read in articles and from what I have been told by other butchers. So in other words, all old jersey cows doesn't matter what they ate, will have yellow fat? And marbling in meat is not due to the activity levels of the specific cow?

Sorry for the abrupt reply to your post but I had to run. I will try to explain myself better. First off all, rightly or wrongly, the SA meat consumer prefers white fat. This has been proven years ago, by research done by the red meat producers organization (RPO) of SA. Secondly all I tried to say with my post with regards to fat color and marbling is that it is not only the production system that determines color and marbling. As you yourself pointed out that genetics also has a role to play. And in my humble opinion the biggest role.

A jersey will have yellow fat regardless of wether she has been fattened up in a commercial feedlot or on the green rolling hills of Natal. Agreed it might be a darker hue of yellow if she was grass fed. To say that all grass fed cattle will have yellow fat is also not true. Green pastures in Natal will have a lot more carotene than pastures in the Freestate or Kalahari. The same breed of cattle, but from different feedlots might also have different fat color depending on the energy component used in the ration of the feedlots. A feedlot in Gauteng or Mpumalanga which uses yellow maize as energy might produce fat that has a slightly more yellow tinge to it than a feedlot using dried distillers grain for example.

 

Slight marbling makes any cut of meat more attractive since it is softer. The bigger stud farmers who are the producers of bulls and semen for the commercial cattle producers use marbling and whiteness of fat as selection criteria. (off course there are lots and lots of other criteria)

Edited August 5, 2013 by Sniffie