Five Low-Carb Substitutes for Your Favorite Foods
Meeting your health goals, be it to lose weight or eat healthier foods
(or both!), feels nearly impossible for some, while for others the
process appears effortless. The truth is, anyone can conquer their
health goals, including weight loss, with the help of an effective weight loss meal plan and the right fitness routine.
In recent years, low-carb diet phasing has shown success for many people, but as you go down that path, you might start missing your favorite carb-filled foods: buns, bread, pasta, potatoes, and more. The good news is you can have variations of these foods with a low-carb twist if you know what to use. Here are five low-carb substitutes to try:
Spaghetti Squash
Spaghetti is an all-time favorite comfort food for many. It’s filling, tasty, and versatile. The thing is, this crab-loaded dish doesn’t fit in a low-carbohydrate diet. Luckily, nature invented a vegetable version of pasta in spaghetti squash that is just as fork-twistingly fun to eat and provides support for your low-carb sauces and toppings. Simply roast spaghetti squash in the oven and use a fork to string the cooked interior apart to use as a direct substitute for spaghetti.
Almond and Coconut Flour
White and wheat flours are the base component of practically every baked good. From pancakes and muffins to cookies, pizza crust, and tortillas, it's hard to avoid flour. The exciting news is that with almond and coconut flour, you can still enjoy many of your favorite baked goods while following your low-carb meal plan. Look for recipes that substitute one or both so you learn how to swap them in. Neither work as cup for cup exchanges, but with a little practice, you’ll learn how to use them deliciously and successfully.
Cauliflower
Cauliflower is a go-to for many people following a low-carb weight loss meal plan because it blends into a variety of different dishes and takes on many forms. Riced cauliflower works as a rice substitute, and when cooked and blended, makes an amazing thickener. Steamed cauliflower transforms into mashed “potatoes” with a whirl in the food processor. From pizza crust to hummus, when browsing for low-carb recipes, cauliflower is bound to be included in a few of your new favorite dishes.
Zucchini
Along with spaghetti squash, if you want to make lasagna or a different type of noodle, zucchini is an excellent substitute because of its texture and ability to stand up to hearty sauces. Using a spiralizer, you can create strands of zucchini noodles that only require a quick minute in a skillet to warm and serve. You can also use a vegetable peeler or mandolin to create thin zucchini strips. Also, when grated, zucchini can add structure to batter in savory pancakes or pizza crusts and buns.
Leafy Greens
Finally, leafy greens like spinach, kale, collards, and lettuce can take the place of tortillas or bread in the form of wraps, buns, lettuce tacos, and more. They help hold all of your low-carb ingredients together so you can enjoy the handheld experience you’ve come to love. You can also pop kale in the oven to make kale chips, which are excellent potato chip replacements. Bonus: Kale chips contain essential vitamins and nutrients—plus, they taste great!
Eating low-carb doesn’t need to be challenging when you add the right ingredients to your shopping list. Start experimenting or check out recipes from programs like the 131 Method to help you on your health journey.
About 131 Method
The 131 Method is an anti-diet approach to weight loss. The program employs innovative phases to help maximize your efficiency in reaching your health goals. Celebrity fitness trainer, Chalene Johnson, created the program as a way for people around the world to finally conquer their health and weight loss goals on their own terms. Through the 131 Method, you'll follow different diet phases every week, so while one week you might practice intermittent fasting weight loss, the next you’ll follow something completely different to find the best practices that work for you to achieve long-term results. When creating the 131 Method, Chalene consulted with doctors, researchers, registered dietitians, and other experts to create a safe and effective program for everyone.
Learn more about the 131 Method at 131method.com
In recent years, low-carb diet phasing has shown success for many people, but as you go down that path, you might start missing your favorite carb-filled foods: buns, bread, pasta, potatoes, and more. The good news is you can have variations of these foods with a low-carb twist if you know what to use. Here are five low-carb substitutes to try:
Spaghetti Squash
Spaghetti is an all-time favorite comfort food for many. It’s filling, tasty, and versatile. The thing is, this crab-loaded dish doesn’t fit in a low-carbohydrate diet. Luckily, nature invented a vegetable version of pasta in spaghetti squash that is just as fork-twistingly fun to eat and provides support for your low-carb sauces and toppings. Simply roast spaghetti squash in the oven and use a fork to string the cooked interior apart to use as a direct substitute for spaghetti.
Almond and Coconut Flour
White and wheat flours are the base component of practically every baked good. From pancakes and muffins to cookies, pizza crust, and tortillas, it's hard to avoid flour. The exciting news is that with almond and coconut flour, you can still enjoy many of your favorite baked goods while following your low-carb meal plan. Look for recipes that substitute one or both so you learn how to swap them in. Neither work as cup for cup exchanges, but with a little practice, you’ll learn how to use them deliciously and successfully.
Cauliflower
Cauliflower is a go-to for many people following a low-carb weight loss meal plan because it blends into a variety of different dishes and takes on many forms. Riced cauliflower works as a rice substitute, and when cooked and blended, makes an amazing thickener. Steamed cauliflower transforms into mashed “potatoes” with a whirl in the food processor. From pizza crust to hummus, when browsing for low-carb recipes, cauliflower is bound to be included in a few of your new favorite dishes.
Zucchini
Along with spaghetti squash, if you want to make lasagna or a different type of noodle, zucchini is an excellent substitute because of its texture and ability to stand up to hearty sauces. Using a spiralizer, you can create strands of zucchini noodles that only require a quick minute in a skillet to warm and serve. You can also use a vegetable peeler or mandolin to create thin zucchini strips. Also, when grated, zucchini can add structure to batter in savory pancakes or pizza crusts and buns.
Leafy Greens
Finally, leafy greens like spinach, kale, collards, and lettuce can take the place of tortillas or bread in the form of wraps, buns, lettuce tacos, and more. They help hold all of your low-carb ingredients together so you can enjoy the handheld experience you’ve come to love. You can also pop kale in the oven to make kale chips, which are excellent potato chip replacements. Bonus: Kale chips contain essential vitamins and nutrients—plus, they taste great!
Eating low-carb doesn’t need to be challenging when you add the right ingredients to your shopping list. Start experimenting or check out recipes from programs like the 131 Method to help you on your health journey.
About 131 Method
The 131 Method is an anti-diet approach to weight loss. The program employs innovative phases to help maximize your efficiency in reaching your health goals. Celebrity fitness trainer, Chalene Johnson, created the program as a way for people around the world to finally conquer their health and weight loss goals on their own terms. Through the 131 Method, you'll follow different diet phases every week, so while one week you might practice intermittent fasting weight loss, the next you’ll follow something completely different to find the best practices that work for you to achieve long-term results. When creating the 131 Method, Chalene consulted with doctors, researchers, registered dietitians, and other experts to create a safe and effective program for everyone.
Learn more about the 131 Method at 131method.com
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