6 Food Swaps To Stick To Your Low Carb Diet

source – greenletes

Planning to go on a keto diet? Need to cut carbohydrates? Still craving carb-laden food? Fret not, as we have recommendations on what you can tweak around to make your food lower in carbs. 


Medically Reviewed by Dr. K 25 Nov 2021.

6 Food Swaps To Stick To Your Low Carb Diet

You may have diabetes, and so have to be careful what you eat. Some of your favourite comfort foods may be problematic with high sugar and carbohydrate content. If you know how to alter them, you do not have to give them up.

Cheryl Forberg, RD, chef and nutritionist for NBC’s The Biggest Loser, tells WebMD, “Many of my clients are hesitant to give up their highly processed favourites because they do not believe that they can fulfil their desires with healthy cuisine." “However, it is a common misunderstanding that basic, healthy meals can’t be flavourful!”

You should begin using these carb-cutting cooking techniques right after reading this piece.

Pizza (288 calories, 33 grams of carbs per slice)

Swap the thick crust for a mushroom cap (22 calories, 4.3 grams of carbs).

Using a mushroom as a base for your pizza is an easy method to reduce carbohydrates and calories. Mushrooms also include minerals such as potassium, which may help lower blood pressure, and niacin, a B vitamin that aids in the conversion of carbohydrates into energy.

Take a look at the serving size. A third of a cup is a small amount. Are you sure that’s all you’re going to eat?

“Mushrooms also have a meaty texture and a deep flavour,” adds Forberg.

Potato chips (230 calories, 23 grams of carbs per 2-ounce serving)

Swap chips for slices of jicama (45 calories, 10 grams of carbs per 1-cup serving).

Forberg adds, “Jicama is a sweet, edible root that makes a great imposter for your favourite dip."

Take note of the different serving sizes.

According to Forberg, one cup of jicama slices provides 6 grammes of fibre (which helps reduce cholesterol and improves blood glucose management) and almost 40% of your daily vitamin C.

Spaghetti (One cup has 176 calories and 39 grams of carbs.)

Swap the white noodle for spaghetti squash (42 calories, 10 grams of carbs per 1-cup serving).

According to Dawn Sherr, RD, assistant director of the American Association of Diabetes Educators, you’ll receive a slightly nutty, sweet taste as well as minerals like vitamin A and potassium.

Do you want authentic pasta? Make sure the preparation of pasta uses whole-grain flour instead.

That’s almost the same as white flour pasta, with 174 calories and 37 grammes of carbohydrates per 1-cup serving. But there’s a qualitative difference.

Take a look at the serving size. A third of a cup is a small amount. Are you sure that’s all you’re going to eat?

“Because whole-grain pasta is higher in protein and fibre, it keeps your blood sugar in control, so you won’t become hungry as fast as you would with white pasta,” Forberg adds. “It also has more satisfying dietary fibre and health-promoting antioxidants than processed versions.”

She recommends cooking whole-grain pasta al dente, which means thoroughly cooked but not completely mushy, to preserve its taste (which could be either slight nutty or sweet, depending on the brand).

Lasagna (Three pieces of the pasta — just the pasta, not including the filling — have 190 calories and 37 grams of carbs.)

Swap the white lasagna sheets for grilled eggplant (34 calories, 8 grams of carbs per 1-cup serving).

Eggplant is high in fibre and low in calories. It’s also high in bioflavonoids (which lower blood pressure) and vitamin K, natural plant compounds (which can help prevent blood clots).

“A little cooking gives a soft, almost creamy texture to this multipurpose vegetable whether it’s roasted, broiled, grilled, sautéed, or even microwaved,” Forberg adds. “When buying eggplant, seek for smooth skin that gives slightly but bounces back when pressed."

Take a look at the serving size. A third of a cup is a small amount. Are you sure that’s all you’re going to eat?

Mashed Potatoes (One-third of a cup has 66 calories and 13 grams of carbs.)

Swap the potatoes for cauliflower (14 calories, 2.5 grams of carbs per 1/2-cup serving).

Check out the serving size for the “real” mashed potatoes, which may not seem to be particularly large at first look. A third of a cup is a small amount. Are you sure that’s all you’re going to eat?

Cauliflower, rather than potatoes, provide more fibre and potassium, according to Sherr.

Sugary Breakfast Cereals

Swap the super-sweet cereal for a whole-grain version.

“The gradual release of energy from these complex carbs will keep you satisfied for longer while also keeping your energy and blood sugar levels elevated,” adds Forberg.

She suggests selecting a cereal with at least 5 grams of fibre per serving and no more than 5 grams of sugar.

Take a look at the serving size. A third of a cup is a small amount. Are you sure that is all you are going to eat?

When trying to lose weight or work on a healthier lifestyle, you should never push yourself too hard as your body recognises patterns, and a sudden change of it may cause disruptions. Instead of rushing, you should take your time by familiarising yourself with a balanced diet plan, and one of the best and effective is the low carb or keto diet. You can still enjoy your take on carbohydrates, but it helps to minimise it.

Sources

  1. https://www.webmd.com/diabetes/features/low-carb-food-makeovers 
  2. Cheryl Forberg, RD, award-winning chef, nutritionist for NBC’s “The Biggest Loser," Napa, CA.
  3. Dawn Sherr, MS, RD, CDE, associate director, American Association of Diabetes Educators, Chicago.
  4. CalorieLab.com.
  5. CalorieKing.com.

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