Replacing High Carb Foods with Delicious Alternatives

when we eat foods high in carbs it’s easy to overdo it take in too many calories and gain body fat in the process but that doesn’t change the fact that things like bread pasta and potatoes taste really good and if you
deny yourself these kinds of foods you will crave them sooner or later so rather than restricting we can drastically reduce carb consumption by making some simple substitutions that not only save calories and help you burn fat but they also taste just as good as their high carb counterparts and first
let’s start with a zero carb bread substitute since i know that bread is something that many people struggle to reduce and limit well luckily there’s something known as cloud bread which not only tastes great as a bread substitute

but it also typically contains half the calories as regular bread much more protein and basically zero carbohydrates it’s made with only three main ingredients eggs cream cheese and cream of tartar you would separate four eggs into yolks and egg whites then blend the
egg white portion with half a teaspoon of cream of tartar until it becomes thick and in another bowl you’re going to blend the egg yolks with three to four tablespoons of cream cheese a teaspoon of oregano and some garlic and salt then you would mix both together
very gently to keep as much air in the mixture as possible finally you would scoop the mixture and create 8 to 10 evenly sized buns placing one at a time onto an oven tray lined with non-stick parchment paper once you’re done baking that at 300 degrees fahrenheit for about
half an hour you should have eight to ten delicious fluffy zero carb slices of bread that you can use as a substitute for sandwiches or anything else that you would normally use bread for another carb that many people want to be able to enjoy is rice and the good news is you
can very easily replace rice with cauliflower rice for a virtually carb free alternative while one cup of rice will have around 45 grams of carbs one cup of cauliflower will only have about five grams of carbs also one cup of regular rice will have 205 calories

meanwhile one cup of cauliflower rice will only have 25 calories that means you’ll take in almost 90 percent less calories with only three grams of net carbs by simply switching over to cauliflower rice instead of regular rice and it’s really easy to make you can
either use a food processor a grater with medium sized holes or a regular kitchen knife to chop the cauliflower into rice sized pieces once that’s done you can press the cauliflower rice between two paper towels to remove any
excess moisture but you don’t have to do that really all you have to do is just saute the cauliflower rice on a frying pan with a small amount of oil for five to ten minutes or alternatively you can also steam it for about five minutes you can also add whatever seasonings and sauces you would normally use when
cooking regular rice and it’ll taste just as good but you’ll be saving a ton of carbs next let’s talk about a high carb food that’s used for so many things like lunch wraps tacos burritos and quesadillas tortilla wraps and after
trying many healthy alternatives like zico wraps and lettuce i’ve realized that most substitutes either don’t taste that good or they break and fall apart until i found cheese wraps which basically have zero carbs not only do they taste good and have much more protein but they also save you a lot of
carbohydrates and overall calories as well one cheese wrap contains around 110 calories with only one gram of carbs compare that to a typical tortilla wrap which has 210 calories and anywhere from 35 to over 40 grams of carbs this also

doesn’t take into account the fact that you don’t have to add cheese since it’s already in the wrap you would just add a protein source like chicken and then add things like tomatoes lettuce onions avocado and salsa the best thing is that you won’t even notice that the tortilla
isn’t there and your wrap won’t fall apart like other alternatives moving on to the next one let’s say that you want a delicious burger right off the grill but you’re trying to budget your carbs and you don’t want to take the time to bake cloud bread what can you do as an easy replacement for your buns well it
turns out portobello mushroom caps are perfect for this and even if you don’t like mushrooms i recommend at least trying a portobello mushroom
burger because all the flavors combine together in a way that makes it taste just like a cheeseburger especially when you use a
grill the portobello bun is also my choice over other messy low-carb alternatives like using avocado halves for buns you would just take two portobello mushroom caps wipe them off spray each side with olive oil cooking
spray add salt and pepper and grill them for 2-3 minutes on each side if you don’t have a grill you can also oven bake them for 10 to 12 minutes instead when combined with a burger cheese tomato and lettuce you’ll be blown away because it’ll taste as good as a regular
burger but unlike a burger bun that’ll have around 150 calories and almost 30 grams of carbs the two portabella buns will only have 8 calories and 1 gram of carbs next we have mashed potatoes which can once again be prepared with mashed cauliflower and as long as it’s made

correctly you won’t even know the difference when comparing half a cup of potatoes to half a cup of cauliflower we find that the potatoes have about 60 calories and 13 grams of carbs while the cauliflower has only 14 calories and two
and a half grams of carbs so the cauliflower can help you take in four to five times fewer calories and carbs than the potatoes to make them correctly you just want to keep a few things in mind first of all try to use the florets only and avoid using the stems or else the
texture won’t really feel the same then cook the cauliflower in boiling water for five minutes or until it’s soft then strain the cauliflower and push down on top of the strainer with some paper towels to really get as much water out as possible and from there it’s pretty much the same as mashed potatoes you
mash the cauliflower throw in butter garlic salt and either heavy cream or coconut milk from a can and mix it all together now an almost calorie calorie-free replacement for pasta is kelp noodles they’re obviously made from kelp which is an algae-based sea

vegetable that has many positive health benefits that even offer cancer-fighting properties kelp noodles only have two other ingredients besides kelp and that’s water and salt and for a four ounce serving they only contain six calories and three grams of carbs one
and a half of which is dietary fiber to give you a comparison a four ounce serving of spaghetti will have about 160 calories and 35 grams of carbs now the texture is different from regular pasta if you eat it straight out of the package that is if you eat them without
cooking them they’re going to taste crunchy which is great for a salad but if you want them soft as a pasta replacement you would soak them in hot water lemon juice and salt for 20 to 30 minutes this will make the noodles match the texture of regular noodles
another replacement for pasta is zucchini by simply getting a spiralizer you can make homemade zucchini noodles for a fraction of the calories and carbohydrates even though zucchini noodles aren’t carb free they’re way better than regular pasta and many of
you will like the taste and texture much better than the kelp noodles we just talked about while two cups of pasta provides almost 500 calories and a whopping 90 grams of carbs the same amount of zucchini noodles only contains about 70 calories with 4 grams of fiber
and only 8 grams of net carbs after spiralizing the zucchini you can eat it raw but it’ll taste more like pasta if you saute it for one to two minutes and then add a low-carb sauce one of my favorite low-carb dishes made out of spiralized zucchini is pesto zucchini
pasta let’s move on to something crunchy that you can have instead of potato chips or as a replacement for bread crumbs to save a lot of carbs pork rinds are not only very high in protein but unlike other crunchy snacks they’re also
very low in carbohydrates plain pork rinds will have zero grams of carbs and even barbecue flavored pork rinds will only have around half a gram of carbs per serving the two to one protein to fat ratio is also very good when compared to regular potato chips we see that potato chips have about the same
amount of fat as the pork rinds but they also have 15 grams of carbs per serving as opposed to zero and if you throw them into a blender or a food processor with some parmesan cheese you can create your own very tasty carb-free breadcrumbs that can be used to bread chicken or
pretty much whatever you want speaking of parmesan cheese this is another one of my favorite carb free replacements for chips and crackers parmesan cheese crisps have become more and more popular and are now available in most
supermarkets but even if you can’t find them you can make your own by simply scooping one tablespoon of parmesan cheese at a time and placing each scoop onto parchment paper and then baking it in the oven at 400 degrees fahrenheit for four to five minutes or until golden
and crispy these crisps have almost zero carbohydrates and a one-to-one protein to fat ratio now as far as dairy-based recipes that call for milk you can replace that with unsweetened almond cashew or coconut milk most people don’t realize that even if you get low fat or
skim milk you still wind up getting about 9 to 10 grams of carbs per cup on the other hand unsweetened almond milk for example contains only one gram of carbs which as a milk substitute is as close as you’re going to get to zero but the problem is that you may want it to
taste a little sweeter or you may have a recipe that calls for sugar and one of my favorite replacements for sugar is stevia stevia is a natural sweetener and sugar substitute that contains zero carbohydrates zero artificial sweeteners
and it’s essentially calorie free it can be used for baking for tea or for anything that you would normally use sugar for to provide that sweet taste and many studies show that substituting sugary foods and drinks with calorie-free sweet alternatives lowers calorie intake and assists with weight
loss according to the evidence stevia and even other artificial sweeteners are considered safe when the maximum recommended amount isn’t exceeded so a couple packets of stevia per day or simply using it as a sugar substitute in your baking is totally fine and it can
help you save a significant amount of carbs and calories nori sheets are another almost zero carb food that can be used in combination with cauliflower rice to make a practically carb free sushi you would just need a sushi mat
5and some other ingredients like salmon avocado and vegetables nori sheets can also be used to make simpler sushi without the rice or it can also be cut into slices and cooked in an oven with some olive oil to make crispy nori chips going back to pasta another option to
replace grains that i’ve talked about before is shirataki noodles an 8 ounce serving contains only about 20 calories with zero net carbs meanwhile the same amount of regular pasta would have as much as 300 calories with 56 grams of carbs on top of the fact that shirotaki
noodles are low in calories the calories come in the form of insoluble fiber which is why you end up with zero net carbs when you eat insoluble fiber you end up taking in fewer calories in the form of carbohydrates this is because this type of fiber doesn’t get absorbed
the same way you only absorb about one and a half calories per gram of insoluble fiber compared to the four grams that you would absorb if you were eating soluble fiber or a starch base instead so this means that for an eight ounce serving of shirataki noodles
you’ll effectively only end up with a net intake of seven and a half calories and now moving on to a snack that contains more than a hundred percent of your daily requirements of vitamin a c and k we have kale chips they also have almost no carbs especially when the fiber is disregarded to make them you
simply need to mix one cup of kale leaves with one tablespoon of olive oil and a pinch of salt then place the pieces of kale on a baking sheet and bake the kale for 10 to 15 minutes at 350 degrees fahrenheit once they’re done you’ll have a low calorie

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