Low fat, low sugar diet

I never thought the day would come when healthy cooking would be the focus of this blog. I am a proponent of natural food but I have never been too concerned about fat and sugar. It is true that we have been trying to rethink our diet for the past so many months with the fish-and-chicken meals (red meat only once or twice a month) but I didn’t think it was going to get any more drastic than that. A lot of things have changed since my surgery last week. I am now obliged to go on a low-fat, low-sugar diet and my husband is only too happy that it will mean a change of diet for the entire family.

The thing, of course, is to do away with the notion that low-fat and low-sugar necessarily mean tasteless food. Oh, no way. In my family, tasteless food is a crime. Ergo, the challenge is to be able to cook old favorites in healthier ways. And it can be done, trust me. It might mean throwing out a lot of things in the pantry and replacing them with their low-fat and low-sugar versions but that’s okay. The important thing for me is that my family continues to eat great meals but now with a little more conscious effort on the health aspect.

Let me cite a few examples.


I know that carbs are anathema to people on low-sugar diet but I am really not a food Nazi. Our bodies need carbs; we just shouldn’t go overboard with it. I love pasta and I’m not giving it up. What I am more than willing to give up is all the meat in the sauce.


One of my favorite breakfast items ever is potato omelet. It is both a comfort food and a source of nostalgia for me because it reminds me of my childhood. But it is a high-fat meal because the potato cubes are deep fried before the beaten eggs are poured and stirred in. So, how can I continue enjoying this wonderful breakfast dish without going overboard with the fat? Frying is out, naturally.


There seems to be a lot of conflicting opinions as to whether toasted bread is better for controlling the rise of blood sugar. Some say that bread is bread and toasting it won’t trigger chemical changes in its composition.

It’s another chapter in my life as a home cook. I welcome it. I welcome the new challenges. I’ll be redoing a lot of old favorites, inventing new ones, and I hope you’ll be there to share all of it with my family and me.

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  1. ricky a says

    Good luck on the new chapter of your life as a homemaker–minus the sugar, but I am sure it would be just as delicious and just as sweet.

  2. Rose says

    Good luck with the diet! I went on a self-imposed low-GI diet a few years ago because I was at risk of diabetes type 2 (caused by hormonal imbalance). This might be a diet that suits you, since it’s definitely not a carbs-are-evil sort of diet; however most foods that are low-GI are naturally low in sugar.

    It looks like you’re having smaller servings of carbs. I don’t know if you’re like me, but I’m a total carb hound so I can’t and won’t give it up. What I like to do is have the pesto pasta like you have there and stuff it full of veggies – raw mushrooms, cherry tomatoes, grilled zucchini etc. It’s very filling, I get all my veggies and I don’t notice the smaller carb serve. I also try and substitute anything “white” with wholegrains… that’s not difficult though cos I generally like wholegrain bread better than white bread.

    The lifestyle change can be a bit hairy at first, but you’ll probably find yourself getting used to it quite quickly especially seeing that you’ve got great support in your family. :)

  3. Raquel says

    I’m excited by this new change in your blog as I am trying to eat healthier as well without sacrificing taste. One thing I’ve learned is that eating this way is more environment-friendly (less red meat mean less footprint), easier on the budget and introduces my family to new tastes and textures (I try to use seasonal produce as much as possible).

    Hope you have as much fun (perhaps more) out of this new challenge as I have had so far.

  4. Jaecel says

    Hi Miss Connie! :)
    I’m glad that you’re feeling better already. I really missed your Pinoy Cook and House on a Hill entries. I can’t wait for your low-sugar and low-salt recipes! :D I tried to tweak some of your recipes before to make them healthier and as a sort-of-newbie-cook, some attempts were not successful. :P Take care po and I’ll be praying for your full recovery (You inspired me to cook after all. It’s the least I can do). :)

  5. says

    Thank you, all. :) It’s gonna be a wild ride. :) Instead of getting depressed over missing things like lechon kawali, I think about the new things I’ll discover. Whole new world out there.

    • fides abad says

      hello ms. connie,
      i’ve enjoyed following your recipes and am glad you’re going to share on low sugar ones because i’m a diabetic and have been trying to experiment on recipes with no success. i know how hard it must be for you now and hope you’ll find it easier to change than i have. i’ve actually not yet changed my diet… so hard!
      i’m just so thankful you’re there to experiment… more power to you!

  6. says

    Hi Connie,

    I am sorry to hear you went under the knife. How dense of me. But I knew something was amiss when the feeds I used to get regularly, decreased. So that was the reason:-(

    Oh, Connie. reading your posts before, I worried about the gusto of your family for carbs and sugar and I thought, would it be right for me to mention something about it to Connie, you know, as someone who cares (despite being practicall strangers). But I had second thoughts. Baka masopla mo lang ako :-)

    Alam mo nasabi ko pa sa partner ko (honest to GOd) ang sasarap ng luto ni Sassy pero parang bordering nga sa decadence. Okey lang kaya na ganito lagi for her and the family? I should have said something. Pero natakot ako. Mali! I wish I had the guts. But that’s over with now.

    Okey ka na and be that way lagi. It’s good to hear the family will follow suit. Way to go. Please stay healthy.

    I am sincerely happy you are better. I am sure all your countless readers are! And I am looking forward to new recipe tweaks incorporating health and wellness.

    Cheers Connie. God bless always!

  7. says

    Hi Lotusflower, even if you said anything before, I wouldn’t have paid attention. LOL That’ how it is. But thanks for the thought. :)

    Thing is, no one’s about to give up carbs. It’s the fat in the meat that will have to go. And the frying (which I always hated and thus kept to a minimum anyway because of oil splatters in the kitchen). The baking will have to take a backseat too unless I can train myself to like Splenda (hate the bitter aftertaste).

  8. Nikita says

    Will definitely be with you on this new trip, and actually am happy you’re taking it (but of course, not the reason why). Good rin for Speedy, since as you know, diabetes runs in our family.

    Glad you’re feeling better. :-)

  9. maricar says

    great adventure connie! i gave birth last year after waiting for 7 years because of hormonal imbalance. i was overweight before i became pregnant. i had to change my diet and did a lot of walking everyday for just 30 minutes. i’ve lost 30 lbs.

    during my 3rd month of pregancy, when i was diagnosed with gestational diabetes, i had to undergo nutritional counseling and did a lot of research online. i prepared my own meal and followed a super low bordering to no sugar and low fat diet. voila, it was good and my baby who is now 10 months, is so strong and healthy.

    but…i started to gain weight again since caring for a 10-month old baby is no joke and i can’t find time to carefully prepare a healthy meal. you have reminded me that it is never too late to start again. thanks connie, i know that whatever you’ll prepare, it is going to benefit a lot of your followers.

    i wanna share one of my favorite snacks during my pregnancy was chicken salad sandwich, i use lite plain yogurt, little non fat mayo, shredded carrots, chopped celery and chicken breast boiled in little salt, pepper. . try it! hope you’ll like it! God bless!

  10. says

    am glad you and your family are on track in staying healthy – virgin olive oil instead of butter, cinnamon or honey or brown sugar instead of white refined sugar. Splenda is not natural, but a chemical substitute.
    Don’t forget the red wine – it’s antiaging and anti-everything bad.

  11. Maria says

    Hi Connie,
    I’m glad you are doing well. I love to eat but since I had a kidney transplant in July of last year, I was forced to eat low-sodium.low-fat, low-sugar diet. Believe me it is hard. I still have the craving for lechon,lechon paksiw, sisig,crispy pata and daing….but I just psyche myself that I’ve had it many time before and it probably still taste the same. I wish you well. Cheers!

  12. taj says

    it’s about time magpaka healthy na tayo so, i’m with you connie… low sugar, low fat whatever, but definitely tasty meals.

  13. Cheryl says

    Hello Ms Connie,

    I couldn’t help but notice the creamy soup at the back of the potato omelet? And do you have a recipe for it available in your site?

    Looks like a yummy pairing!

    Thank you!

  14. gel says

    Connie I am soooooooo glad your starting on low-fat low-sugar meals. I can’t wait for your recipes!

    My mother-in-law recently had an operation too and I really feel sorry for her new diet because her new meal plans our usually bland. I’ve always been a fan of your recipes. I’m sure she’ll love your low-fat low-sugar recipes.

  15. carmen says

    Hi Connie —
    I was googling for pinoy-friendly healthy recipes, since by husband was just recently diagnosed with high sugar and uric acid. There weren’t too many pinoy-recipe websites that offer healthy options and i was glad to stumble upon your website.

    My husband and I love food, and I want to support him in any way I can, given that we need big changes in the way we eat and what we eat.

    I hope you can continue sharing healthy recipes through your blog.

    Thank you!

  16. Luwi Tampinco-Lunas says

    Hello, Ms. Veneracion.

    My mom, who is 60, just suffered a mild stroke and she’s been strictly advised to go on a low salt, low fat diet. Born and raised in Bulacan, she is a serious patis addict. Since she quit smoking, she also got into the very bad habit of nibbling at junk food.

    She will be discharged tomorrow from the hospital, and she is very impatient when it comes to doing research about what kind of food she can eat. I would truly appreciate it if you could give me some suggestions on how to add flavor to food without adding salt or fat. I was thinking of garlic and herbs, but what she really looks for is salt to flavor her food. I don’t know how to work around it. Sometimes when she doesn’t like the food and finds it bland, she’ll just pass up on it and I know going hungry is not going to help.

    I would appreciate it if you could help out.

    Thanks very much in advance, and more power to you.

    Luwi Tampinco-Lunas

  17. Lizza De Vera-Isler says

    Hi Luwi,

    Here in the US, we have a lot of no-salt seasonings which are pretty good (www.mrsdash.com). Of course, it’s not as flavorful as patis, but it gives enough flavor that won’t make your dishes taste bland. Maybe you can check an international food store for these.

    Good luck.

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