Let me just start this by saying that I love carbs! No, really! High-carb foods are my FAVORITE! I’m guessing they are yours as well. Sadly, my taste buds and the rest of my body are NOT on the same page! Can you relate? This has led to me becoming insulin resistant, meaning I struggle in losing weight. For most of my life, I have had a fairly healthy diet. I don’t eat a lot of processed food and I love fruits and veggies, a good thing since I’m a vegetarian, but oh the high-carb food.
High carbohydrate foods are mostly full of sugar and starch, leading to increased weight or obesity. Waffles, French fries, pizza, and spaghetti are just a few of the favorite high-carb meals Americans and many others consume around the world. Due to the high carbohydrates, these meals are associated with an increased risk of developing a metabolic disorder, disease, or syndrome.
Simplified, this is what a metabolic disorder is according to healthgrades.com.
“Metabolism is the breaking down of food to its simpler components: proteins, carbohydrates (or sugars), and fats. Metabolic disorders occur when these normal processes become disrupted.”
This disorder includes high blood pressure, high blood sugar and triglyceride levels, and low HDL or good cholesterol and belly fat. This can lead to many serious diseases. Living with a metabolic disorder is not a comfortable way to live and can ultimately decrease your life. This information, hopefully, gives you the motivation you need to find healthier alternatives to your favorite high-carb meals.
This has made me reevaluate my diet, which I think everyone should do on occasion, to make sure that I am getting the right nutrients for my body. Some healthier swaps are easy to make without feeling like your whole diet has changed. Making many small baby steps can add up to big results in your health.
Here are seven smart low-carb swaps to try for common high-carb favorites and why they are healthier:
Cauliflower Rice
Using cauliflower rice instead of starchy and calorie-rich regular rice is a great alternative. The thing about making this substitute is to acknowledge that it is not rice. It’s not rice, but it is delicious in its own right and deserves a place on your dinner plate. There is an amazing recipe here on How to Make Cauliflower Rice.
One of my favorite cauliflower rice swaps that I have been making for years is this Cauliflower Fried Rice from Living Sweet Moments. I always add lots more veggies when I make it and it makes a lot. Yum!
Quinoa
Quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies can’t make on their own. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It can be another great swap for rice when cauliflower rice just won’t work for your recipe.
Zucchini Noodles
You may not realize just how many calories you are adding to your otherwise healthy and flavorful meals when you use flour-based pasta, but you will realize it when you make the switch and use zucchini noodles in place of some of your pasta. Use this recipe as a way to start but don’t be afraid to get creative, Guilt-Free Garlic Parmesan Zucchini Noodles Pasta. Carrot noodles are also a good option.
Spaghetti Squash
One of my favorite healthy swaps for pasta is Spaghetti Squash. You can eliminate the empty calories of white flour in pasta and replace it with a vegetable and still keep the wonderful flavor. This is a WIN-WIN in my book! Check out this recipe for Healthy Roasted Spaghetti Squash.
Mashed Turnips
You may have never had a turnip before, but if you go to your grandma’s for the holidays, you may have noticed the weird purple and white veggie with the roast. That’s a turnip. Turnips are a great substitute for mashed potatoes and are often served in fancy restaurants these days. To make them, just boil them until tender and prepare them the same way you do regular mashed potatoes. They are wonderful.
Parsnip Fries
Here is a recipe from eatingwell.com that use parsnips for french fries, and you will be pleasantly surprised at their yummy flavor. You will also score some points with your family. To make your Parsnip “Fries” follow this recipe the first time, but then feel free to get creative.
Almond Flour
You can substitute almond flour for white flour on a one-for-one ration; however, you may need to change your binding ingredients since it’s moister. It is also heavier. Experimentation is a must, but the one thing you won’t sacrifice is flavor. Start with recipes that are meant for use with almond flour so that you can see how it all works before you start changing old recipes.
Overall, the health risk associated with high-carb foods is not worth it, especially when there are so many options. However, it takes a little time to learn more information and experiment with other favorite foods. Remember, a life free of metabolic disease, obesity, and type two diabetes requires being mindful of what foods you eat. Use this as an important resource or guide to picking the right low-carb foods the next time you visit a grocery store.
Do you have a favorite low-carb swap? Please share it in the comments below.
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