Carbohydrates during alkaline fasting
As the Alkaline fasting If you don't eat unsprouted grains, you may wonder what carbohydrates you are eating instead. After all, conventional bread, pasta, pizza and rice dishes are no longer an option.
Potatoes are more versatile than you might think!
The well-known potato is, of course, the most obvious option. Even if you were to rely on potatoes as the main source of starch, there are countless preparation options here that can be deliciously varied: from steamed potatoes with mineral-rich salt, parsley and olive oil; jacket potatoes with a tasty filling; potato wedges in colourful paprika-chilli-turmeric spices; to Mashed potatoes with olives.
The different varieties of potato you can try also add both colour and various secondary vegetable substances to a meal. My personal favourite is purple-blue potatoes; red ones can also be found in supermarkets from time to time.
Süßkartoffeln gelten laut manchen Quellen als „Superfood“
The next thing most people will think of is sweet potatoes. These can also be found in a deep orange or purple-white variety. The two varieties taste slightly different and can add an interesting variety to meals. Orange sweet potatoes are often used to make oven fries. The sweetness of the purple-white sweet potatoes, on the other hand, makes them suitable for use in breakfast dishes.
Sweet potatoes are considered a true superfood and contain many important nutrients such as vitamins A, C and B6 as well as potassium and fibre. They are also said to have a low glycaemic index, which ensures that blood sugar levels only rise slowly. This keeps you full for longer and prevents a rapid drop in blood sugar levels, which prevents cravings.
Try exotic yam, taro or yuca
Other root vegetables such as yam, taro or yuca (also known as cassava or manioc) are also delicious starchy foods that are extremely healthy. They can be prepared in a similar way to potatoes and eaten as a side dish. If you are new to them, I would recommend cooking them in a bain-marie and salting them first to get to know their own flavour. Then you can get more creative with them and roast, bake or make them into dumplings.
Bananas and plantains are delicious and starchy
Of course, you can also get some of your sugar intake from fruit. Bananas in particular have a high starch content; and plantains can be processed in a similar way to the root vegetables mentioned above, or you can create plantain crisps in the pan or oven. You can find plantains as well as yam, taro or yuca in Asian grocery shops - just ask.
Obtaining resistant starch simply by cooling
You can support the gut even further by consuming so-called "resistant starch". In contrast to other carbohydrates, resistant starch reaches the large intestine undigested and is fermented there by the intestinal bacteria. This leads to the formation of short-chain fatty acids, which play an important role in the gut and contribute to health. Resistant starch also has the advantage that it causes blood sugar levels to rise only slowly and can therefore also help to prevent cravings.
Resistant starch forms naturally in certain foods when they cool down after cooking/processing, e.g. potatoes. Cooked and then cooled potatoes are a good source of this - so don't be afraid to store leftovers! Chilled rice can also be a good source in everyday life (outside of alkaline fasting).
Use sprouted grain like conventional grain
In addition to the root vegetables mentioned above, sprouted grains can also be a source of carbohydrates. Although sprouting can reduce the carbohydrate content somewhat, the grain becomes more digestible. One You can find instructions for germination here; a Recipe for bread made from sprouted grains can be found here. You can then use sprouted grains in the same way you would use conventional grains, for example in breakfast porridge or for baking.
More You can find information on the alkaline fasting programme here.
