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Low Carb Substitutes

low carb substitutes

When it comes to carbohydrates not all are created equal. And for this reason, all carbohydrates sometimes get a bad reputation when actually; the goal should be to aim for the following when it comes to carbohydrates intakes:

  • Swap simple carbohydrates (which are higher in sugar and starch) for complex, higher fiber carbohydrates.
  • Eat your carbohydrates in combination with protein and healthy fats to minimize the rise in blood glucose after meals and to increase satiety (or fullness) to your next meal.

Choosing to remove all carbohydrates from your diet can be a problem, when it leads to the removal of importance, nutrient dense carbs such as fruits, vegetables or whole grains. These foods, which add fiber and beneficial vitamins and minerals to the diet, have been shown to be an important part of a healthy diet for maintaining an ideal weight and prevent many chronic diseases, such as heart disease, type II diabetes and even some forms of cancer. The goal is to choose the right carbs (those that are more complex) and to consume them in the right amounts, alongside other important nutrients such as protein and healthy fats.
 
Learn more about carbohydrates and their importance for your body.
 
Low Carb Substitutes Chart: Eat This/Instead of This
low-carb subs for pasta
Eat this:
1. Spaghetti Squash
2. Zucchini Noodles (How to Make Zucchini Noodles)
3. H-E-B Angel Hair Squash and Carrot Blend
4. Shirataki Tofu Noodles
5. Whole Wheat Pasta
 

Instead of:
Pasta
low carb subs for potatoes
Eat this:
1. Sweet Potato
2. Cauliflower
 
Instead of:
White Potato
low carb subs for french fries
Eat this:
1. Sweet Potato Fries See Recipe
2. Zucchini Fries See Recipe
3. Turnip Fries
4. Carrot Fries
 
Instead of:
French Fries
low carb subs for rice
Eat this:
1. Cauliflower Rice
2. Brown Rice
3. Quinoa
4. Lentis
5. Couscous
6. Bulgar
 
Instead of:
White Rice
low carb subs for pizza crust
Eat this:
1. Cauliflower
2. Eggplant See Recipe
 
Instead of:
Pizza Crust
low carb substitutes for flour tortillas
 
Eat this:
1. Jicama
2. Leafy Greens
3. Corn Tortilla
4. Whole Wheat Tortilla
 
 
Instead of:
Flour Tortilla
low carb subs for hamburger buns
 
Eat this:
1. Leafy Greens
2. Portabella Mushrooms
3. Whole Wheat Hamburger Buns
 
 
Instead of:
White Hamburger Bun
low carb subs for pancakes
 
Eat this:
1. Beet Pancakes See Recipe
2. Cauliflower Zucchini Pancakes See Recipe
3. Whole Wheat Pancakes See Recipe
 
 
Pairs well with:
Buttermilk Pancakes
low carb substitutes for lasanga noodles
 
Eat this:
1. Eggplant
2. Jicama See Recipe
3. Zucchini
 
 
Instead of:
Lasagna