Healthy, Lower Carb Alternatives to White Rice, Potatoes and Pasta

Very low carb diets may not be the healthiest choice over the long haul, but cutting back on processed carbs and high-glycemic “white” foods like potatoes, white rice and pasta can make it easier to control your weight. High-glycemic foods, including many processed foods, trigger a more rapid increase in blood sugar and a greater insulin response than meats, healthy fats, and high-fiber fruits and vegetables. That makes it easier for your body to store fat. Replacing side dishes like potatoes and pasta with ones that are absorbed more slowly could make it easier to control your weight and have other health benefits as well. Here are some simple ways to replace potatoes, rice, and pasta with lower carb options.

 Replace the White Rice

White rice has little nutritional value. That’s because the fiber and vitamin-rich components are removed during processing. This loss of fiber means white rice causes a more rapid rise in blood sugar and insulin than whole grains and veggies. One way to lower the carb content of a meal is to replace white rice with brown rice or another high-fiber grain like quinoa or barley. An even better option, if you’re trying to avoid gluten, is to make “cauliflower rice.”

To make cauliflower rice, place fresh cauliflower into the food processor, and shred it using the shredder blade until it’s the size of rice. Then heat the “grains” in the microwave without adding water.  Once it’s hot, serve it your where you would normally use rice. Each cup of cauliflower has less than 3 grams of absorbable carbs and is loaded with healthy phytonutrients. That’s something you won’t get from white rice.

Replacements for Pasta

You can buy whole grain pasta that contains more fiber, but it’s still relatively high in carbs. One way to reduce the glycemic index of pasta is to cook it a la dente so that it’s less soft and mushy. Firmer pasta is absorbed less rapidly and leads to less of a glycemic response. Another alternative? Make spaghetti squash.

To make spaghetti squash, buy a whole spaghetti squash at the grocery store or Farmer’s market. Use a fork to poke holes in the squash before placing it in a baking dish. Cook the whole squash in a 375 degree Fahrenheit oven for a little over an hour and then let it cool for 15 minutes. Once cool, open it up and scoop out the seeds. Then use a fork to scrape the inside flesh and it will separate into spaghetti-like strands.

If you prefer a thicker pasta noodle that’s low in carbs, try tofu noodles made by companies like Shirataki. These noodles have only 3 grams of carbs and 20 calories per serving. Another alternative is to substitute vegetables for half of the pasta in dishes to lower the carb count.

Alternatives to Potatoes

Mashed cauliflower is a good alternative to higher carb white potatoes. Turnips and celeriac, also known as celery root, has a texture that’s similar to potatoes. You can even use cauliflower as a replacement for the potatoes in potato salad and enjoy guilt-free picnic food. In the mood for potato cakes? Use grated squash in place of potatoes. There’s a healthy substitute for potato chips too. Make your own baked kale chips by sprinkling bite-sized kale pieces with olive oil and sea salt and baking them at 350 degrees Fahrenheit in the oven until crisp.

The Bottom Line?

You don’t have to give up your favorite foods when you’re watching your carbs. Try some of these healthy, low-carb substitutions instead. You’ll get the taste and texture without all the carbs and calories.

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