Lots of diets for weight loss, like the paleo or keto diet, are calling out carbs as culprits to unwanted extra pounds.
Before you go into "but...but...but..." hyperventilation mode as had I upon learning this (because who doesn't love carbs?), take a breath and read through this post because I have some excellent healthy low carb substitutes for weight loss that will rival the typical stuff that everyone loves.
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- Recommended resources
- The thing about carbohydrates to avoid for weight loss
- Good carbs vs bad carbs
- Can you guess the healthy low carb substitutes?
- Bread substitute for sandwiches
- Low-carb taco shells
- Low-carb pizza crust
- Low-carb spaghetti
- Low-carb potatoes
- Low-carb rice substitute
- Low-carb fries
- Low-carb chocolate dessert
- Low-carb potato chips
- Other better carb substitutes
- On a time crunch? Try these zero-carb noodles and rice* in your cooking
- A nifty tool* to turn low-carb veggies into noodles
- Enhance water with these subtle flavors*
The thing about carbohydrates to avoid for weight loss
Before we get on with the carb substitutes, let's clarify something about carbs: they're everywhere, so you can't really avoid them. But because not all are created equal, you're trying to go for more good ones than bad ones (the worst are hidden carbs!) if you want to be healthy and lose weight.
Good carbs vs bad carbs
In general, good carbs have high nutritional value. They tend to have higher fiber content and make you feel fuller. Think whole grains like whole wheat and brown rice.
Bad carbs, on the other hand, hold little nutritional value and cause spikes in your blood sugar. Examples of these empty-calorie carb include refined breads and sugars like white bread.
Can you guess the healthy low carb substitutes?
In this list, you'll find the following popular carbs to avoid. See if you can guess what excellent low-carb alternative I suggest to consume instead.
- Sandwich bread
- Taco shells
- Pizza crust
- Pasta substitute
- Rice substitute
- Chocolate dessert
- Potato chips
- Other simple substitutions
I deliberately searched for a variety of alternatives, so while you may be thinking, "Cauliflower!" for them all, see if you can come up with distinct substitutions for each item on the list.
Bread substitute for sandwiches
This classic American grilled cheese sandwich uses zucchini instead of bread. (via Kirbie Cravings)
Cauliflower is another possible bread substitute for sandwiches.
Low-carb taco shells
Love the recipe for spinach shells, though you may want to try using one less egg though when you make it. (via Sweet as Honey)
Another alternate low-carb taco shell recipe uses carrots instead of spinach.
Low-carb pizza crust
I love eggplant on pizza. Didn't think to replace it for the crust entirely. All over that! (via Gimme Delicious)
Another veggie to use as pizza crust is bell peppers.
I love how the recipe for this low-carb spaghetti squash pasta substitute is twice baked. Ups the comfort food level. (via Home Cooking Memories)
If you're looking for another low-carb pasta substitute, you can turn zucchini into pasta noodles with a spiralizer tool*.
Cauliflower is one of those universal carbs that can be made into lots of stuff, one of my favorites being mashed potatoes. Here's a recipe for a creamy garlic version. Yum. (via Ahead of Thyme)
You can also use daikon or turnips to make low-carb potato substitutes.
Low-carb rice substitute
9 out of 10 people would have defaulted to cauliflower as the low-carb rice substitute, but that would have been too easy for me to just stick a cauliflower recipe here. I want you to be a little more adventurous with your food, so try this butternut squash recipe instead. (via Healthy Nibbles and Bits)
Another creative low-carb rice substitute not cauliflower that I came across was water chestnuts in sushi.
I thought fries would be hard to top until I came across this recipe for avocado fries. I do love me some avocado. (via Tasteholics)
You can also use vegetables like rutabaga and turnips to make low-carb fries.
Low-carb chocolate dessert
I don't think this substitute of dark chocolate-covered strawberries would be hard to jump on at all. (via Paleo Grubs)
Low-carb potato chips
For an easy low-carb snack, try this simple "chip" recipe made from eggs and cheese. (via The Big Apple Mama)
You can also use kale to make another version of low-carb potato chips.
Other better carb substitutes
Some other simple exchanges for common carb culprits:
- sliced fruit for crackers
- nuts for potato chips or croutons
- flavored water* for soda
- or try these keto breads
By making these simple, healthy carb substitutes for weight loss, you'll definitely start to shed the extra weight. Luckily, with this curation of tasty recipes, you won't have a hard time saying buh-bye to those bad, empty carbs.
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Ashley Jones says
I tasked the hubby with throwing this in the crockpot the other day for dinner. It turned out so good! I wouldn't change a thing. I also shared it on my blog today -- linking back to you of course 🙂 Thanks for sharing.
Harold Burton says
Healthy eating for all around choice . I love to see what can make a difference in my everyday life so I can share with my wife some healthy habits . Something to grow on for a healthy tomorrow . Thank you for this program .