You need healthy carbohydrates in your diet, especially if you work out. But too many of the wrong kinds of carbs can spike insulin levels and make it more difficult to shed body fat. The key is to replace processed carbohydrates with high-fiber carbs from whole foods. Reducing carbs in your diet is as simple as making substitutions so you can enjoy your favorite foods without guilt. Here are some carb-cutting tips that’ll help you replace less healthy carbohydrates with healthier versions.
Cut Back on White Potatoes
If you crave a baked potato, make it a sweet potato instead. Sweet potatoes have a lower glycemic index and are more nutritious than white potatoes. They won’t raise insulin levels as much. Plus, they’re rich in carotenoid antioxidants that are heart-healthy and may have anti-cancer benefits. Have a hankering for French fries? Slice sweet potatoes into French fry shaped wedges, sprinkle them with olive oil and bake them in the oven as a substitute for fried potatoes.
Need a substitute for mashed potatoes? Steam cauliflower and mash it with a little milk and butter to make “pseudo” mashed potatoes. Season them with a little salt, pepper, and garlic, and you have a low-carb substitute for a high-carb side-dish. Cauliflower is a cruciferous vegetable in the same family as broccoli, so you’ll also get anti-cancer benefits when you enjoy this version of your favorite comfort food.
Substitute for Pasta
A steaming plate of spaghetti with tomato sauce is a filling and satisfying but a little carby. Why not replace the high-carb pasta with a source of carbs? Buy spaghetti squash at any supermarket, and bake it in the oven for an hour at 375 degrees Fahrenheit. Once it’s done, open it up, and remove the pulp and seeds. Run a fork along the inside to separate out your “pasta” strands. For another low-carb pasta option, use a metal grater to shred zucchini squash into spaghetti strands. Cook it, and add a little tomato sauce and garlic. Chances are you won’t notice the change. It tastes great, and it’s healthy too.
Lower Carb Bread Alternatives
If you buy high-fiber bread, eating it in moderate amounts won’t make it harder to lose weight. But if the needle on the scale is stuck and you think your love of bread is the problem, eat more open-faced sandwiches. Another option is to bake slices of eggplant and use them as a bread substitute when you eat a sandwich. Large romaine lettuce leaves also work well as low-carb wrappers for sandwich ingredients.
Carb-Cutting Tips for Snacks
Having trouble keeping your hand out of the potato chip bag? Potato chips are high in calories and carbs with little nutritional value. Reach for the nuts instead. Nuts won’t send your insulin levels soaring, and they contain healthy fats that make them filling and heart-healthy. There’s another bonus too. A recent study showed that up to 15% of the fat in nuts like pistachios isn’t absorbed, so you’re getting free calories when you snack on nuts. Nuts are also a good source of fiber and antioxidants. They’re a healthier snack alternative.
The Bottom Line?
You can still enjoy the taste of your favorite carby foods by making some simple substitutions. Give these carb-cutting tips a try if you’re trying to slim down. They’re more waistline friendly.
References:
Nutrition Self-Data.
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