Cut Down on Carbs with These Tasty Alternatives
| 2 min read
Simple carbs like white bread and pasta might be tasty, but they can also be high in calories without a lot of nutrients and cause your blood sugar to spike. “A diet high in refined carbohydrates can ultimately raise your risk for type 2 diabetes,” says Grace Derocha, RD, registered dietitian and health coach at Blue Cross Blue Shield of Michigan. “But people have been overeating carbs for so long, which is why controlling your portion sizes and choosing more nutritious and fiber-rich complex carbohydrates is so important.”
The problem is that without sandwich buns, noodles and pancakes in your life, you might start to feel deprived! It doesn’t have to be that way, though. You just have to be a little sneaky. Check out these delicious substitutions that will help you eat fewer processed carbs and increase your nutrient intake while still enjoying your favorite dishes:
You’re craving: Hamburgers
Replace the bun with: Portabella Mushrooms
The shape and size of portabellas make them the perfect sub-in in for a hamburger bun. Grill the mushrooms first, then load up your burger and toppings for a protein-filled, high-in-potassium, carb-minimal sandwich.
Carb count: Mushroom cap: 5.05g vs. Plain hamburger bun: 21.26g
Replace the bun with: Portabella Mushrooms
The shape and size of portabellas make them the perfect sub-in in for a hamburger bun. Grill the mushrooms first, then load up your burger and toppings for a protein-filled, high-in-potassium, carb-minimal sandwich.
Carb count: Mushroom cap: 5.05g vs. Plain hamburger bun: 21.26g
You’re craving: Mac and Cheese
Replace the noodles with: Mashed Cauliflower
Just because it’s a veggie doesn’t mean it can’t satisfy a craving. Just throw your favorite cheese combo on cauliflower for a guilt-free alternative to mac and cheese. The consistency of cauliflower matches cheesy elbow noodles, making it easy to forget the switch.
Carb count: 4 pieces of cooked cauliflower: 4.11g vs. 1 ounce dry pasta noodles: 70.05g
Replace the noodles with: Mashed Cauliflower
Just because it’s a veggie doesn’t mean it can’t satisfy a craving. Just throw your favorite cheese combo on cauliflower for a guilt-free alternative to mac and cheese. The consistency of cauliflower matches cheesy elbow noodles, making it easy to forget the switch.
Carb count: 4 pieces of cooked cauliflower: 4.11g vs. 1 ounce dry pasta noodles: 70.05g
You’re craving: Pancakes
Replace the flour with: Oatmeal
You don’t have to give up flapjacks, just try making them with oats and cottage cheese instead. The batter comes together easily and has natural sweetness with lower carb levels.
Carb count: 1 oatmeal pancake: 12.94g vs. 1 traditional pancake: 28.26g
Replace the flour with: Oatmeal
You don’t have to give up flapjacks, just try making them with oats and cottage cheese instead. The batter comes together easily and has natural sweetness with lower carb levels.
Carb count: 1 oatmeal pancake: 12.94g vs. 1 traditional pancake: 28.26g
You’re craving: Bruschetta
Replace the sliced bread with: Eggplant
Even if you’ve never been an eggplant fan, you’ll love it when it’s loaded up with your favorite crostini toppings. Plus it’s full of fiber and Vitamin B. Try it out the next time you’re making bruschetta!
Carb count: Sliced eggplant: 8.73g vs.1 bruschetta cracker: 11.67g
Replace the sliced bread with: Eggplant
Even if you’ve never been an eggplant fan, you’ll love it when it’s loaded up with your favorite crostini toppings. Plus it’s full of fiber and Vitamin B. Try it out the next time you’re making bruschetta!
Carb count: Sliced eggplant: 8.73g vs.1 bruschetta cracker: 11.67g
Want more healthy alternatives to run-of-the-mill dishes? Check out these blogs:
Photo Credit: WWorks
