The SAHARA Study, conducted by Population Health Research Institute
Diet

 

SAHARA Diet Principles

 

Abdominal Obesity

Type 2  Diabetes

Heart Disease

Some Cancers

SAHARA Diet

R

R

R

R

 

The SAHARA diet is a low carbohydrate diet. The foods that we recommend you replace your lost carbohydrates with are not known to increase your risk of other chronic health conditions. This is a key difference between the SAHARA diet compared to other low carbohydrate diets.

 

SAHARA Mantra:

 

  • No added sugar- read food labels to avoid hidden sources of sugar
  • Choose lower fat dairy products and cheese
  • No processed foods
  • No fried foods
  • Salt in moderation; unlimited spices
  • Eat from all food groups (no extremes - i.e only a peanut butter diet)
  • Main Drinks: Water, Milk. Coffee/Tea in moderation

  

 

Foods to Choose

Foods to Lose

Fat

Avocado

Olive oil

Peanut Butter

Minimal Butter

Yogurt

Chicken

Fish

Red meat (hamburger)

Steak

Processed meats

High fat dairy

Margarines and Vegetable shortenings

Carbohydrates

Fruits*

Vegetablesπ

Oat Bran

Kidney Beans, Black Beans; Lentils

Sugar

Ice cream

Desserts

All Breads, Roti

Potatoes

Bagels

Rice

Pasta

Noodles

Protein

Chicken, Fish

Almonds, Walnuts, Cashewse

Soy protein

Eggs

Cheese (not processed)

Dairy -Yogurt, Milk

Beans and Lentils -

Kidney Beans, Black Bean,

Split Pea yellow,  Daals - mung, toor,

red gram, urad

Red Meat

Bacon

Ham

Processed Meats

 

* :  Choose a variety of fruits and variety of colour each day

π : Exclude potatoes, and limit corn, eat a variety of vegetables by colour, and raw/lightly cooked are preferred

e : Non-roasted and non-salted 

 

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The SAHARA Study • Conducted by Population Health Research Institute sahara@phri.ca