Many foods provide high amounts of random vitamins and minerals. However, people are often concerned about the vitamins or minerals they may be missing when cutting out many of the common high carbohydrate foods. Below are some alternative options for achieving healthy post-meal blood glucose levels while eating nutritious foods.
Bananas are synonymous with potassium. Bananas are also filled with carbohydrates. Tomatoes (and their various forms), halibut, tuna, clams, pork chops, cantaloupe, and honeydew all provide nearly the same amount of potassium (or more) without the sugar.
According to Nutrition for Dummies, men and women can get their recommended dietary allowance (RDA) of magnesium from four slices of whole wheat bread. That also comes with 40-60 grams of carbohydrates. The book also stated that only two tablespoons of nuts/seeds or two medium-sized artichokes a day also meets the RDA. Halibut, tuna, spinach, and almonds are all solid magnesium sources as well.
Grains contain most (but not all) of the B vitamins. B vitamins work synergistically when all are consumed together. What foods contain all of them? According to WebMd: meat, eggs, and dairy products.
Instead of opting for the wheat germ or cereal, go for sunflower seeds, almonds, organic peanut butter, shrimp, or peaches.
Most people associate vitamin A with carrots. Oatmeal is another source. However, both are fairly high in carbohydrates (especially oatmeal). Solid vitamin A alternatives include cantaloupe and red peppers.
Zinc is found in grain products like cereal and bread. However, real foods like beef, lamb, veal, chicken, oysters, and pumpkin seeds all provide the RDA in reasonable servings.
Now, no client has EVER brought up a concern to me about his or her copper intake. However, if your copper source is a bran or English muffin each day, go for crabmeat, lobster, oysters, shrimp, liver, almonds, nuts, or seeds.
Now, there are many vitamins and minerals I didn't address in this blog. There are many which are only attained through some meat, fruit, or vegetable. Regardless, if your nutritional lifestyle consists of meat, fish, chicken, eggs, vegetables and fruits, nuts, and seeds, your body should receive all of the vitamins and minerals necessary for optimal health...even copper.