low carb food swaps


When considering a low carb eating plan, many of us are reticent to even attempt such a “diet” due to our assumption that it is a restrictive and boring way to spend our days.

The thought of never again enjoying our favorite foods leads us to believe that it simply isn’t worth it! Maybe the health claims of low carb choices just aren’t motivation enough to cut back on our old standby choices of bread, pasta, and pizza. Not that I’d know anything about that…

For many years we were told that fat was the culprit. I fondly remember my college days, when I thought that plain bagels, low-fat cereals, and white pasta were the healthiest choice available. Even reputable sources claimed that the lower the fat, the better. However, recent research has been leaning more towards the idea that a lower intake of carbohydrates, a moderate protein intake, and in fact adherence to a higher fat diet…perhaps even a KETOGENIC diet (very low/minimal carbs, high fat) is beneficial to our health.

Some health benefits include:

  • Reduced inflammation

  • Neuroprotective effects

  • Increased insulin sensitivity/better glycemic control

  • Weight loss

  • Possible relief from allergies

  • Mood stabilization

Maybe a ketogenic diet is something to consider after all! Thus, some low carb food swaps will definitely come in handy when making the change, even if it is slowly at first.

Change can be hard. Knowing that we have a plan in place and the tools to make these changes makes all the difference!

Try giving these low carb swaps a whirl:

  • Romaine or iceberg lettuce (extremely low in carbs and calories) instead of taco shells or tortillas

  • Zucchini noodles (high in antioxidants and anti-inflammatory properties) instead of regular white pasta

  • Grated cauliflower (reduces cancer risk, fights inflammation) or grated broccoli (powerful anti-cancer agents, high in fiber, improves bone health) instead of white or brown rice

  • Mashed cauliflower instead of mashed potatoes

  • Cauliflower or chicken pizza crust instead of flour crust

  • Spaghetti squash (rich in vitamin C and fiber) instead of white spaghetti

  • Ground almonds (source of healthy fats, vitamin E, and minerals) instead of breadcrumbs

  • Thinly sliced, steamed white cabbage (rich in vitamin K, C, and B6) instead of regular pasta

These are just a few ideas to get you started and countless options still remain! Knowing that you can still enjoy pizza, burgers, tacos, and even mashed “potatoes” can give you that extra boost in motivation to try something new. You can now venture into the previously dreaded terrain of the keto diet, armed with the tools you need to actually ENJOY a low-carb eating plan.

#food #beginner

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