Making dietary changes can be difficult, especially with heavy restrictions. That’s why the key to making sustainable dietary changes is to substitute, not restrict. You can still enjoy the foods you love by making simple ingredient swaps. Here are the top 4 low-carb ingredient swaps:
Pasta
Substitution: Hearts of Palm Noodles
For many people, pasta is a comfort food! On average, pasta can contain anywhere from 25-45 grams of carbohydrates per serving. If you want to reduce your carb intake but still enjoy pasta, try Hearts of Palm Noodles.
Hearts of Palm Noodles come from the edible inner core of a palm tree. When cut and cooked properly, the noodles resemble traditional pasta — and tastes just as good too!
Rice
Substitution: Riced Cauliflower
Rice is the perfect side dish for just about anything. However, there are approximately 45 grams of carbohydrates in 1 cup of white rice. This is a lot, especially considering how easy it is to eat more than the recommended serving size. If you can’t get enough rice, riced cauliflower may be the perfect low-carb alternative for you.
Riced cauliflower is finely chopped to imitate the texture of real rice. Riced cauliflower also has minimal flavor and pairs nicely with most seasonings, sauces, and gravies.
Potatoes
Substitution: Low-Carb Root Vegetables
Whether they’re fried, mashed, or baked, potatoes are a foodie favorite — and also one of the starchiest carbs. One medium red potato contains 34 grams of carbohydrates. That’s a lot! It’s no wonder potatoes are so hard to give up. Fortunately, there are a wide variety of substitutions that are just as tasty and satisfying!
Onions, radishes, turnips, and jicama are all low-carb root vegetables that serve as great alternatives to potatoes.
Dairy
Substitution: Unsweetened Nut Milks
Whether you’re baking or enjoying a bowl of cereal, milk makes everything better. What many people don’t know is that dairy products, like milk, are heavy in carbs! One cup of milk contains 12 grams of carbohydrates. No worries though — there are options for people looking to cut back on dairy!
Next time you’re at the grocery store, swap out cow milk for an unsweetened nut milk, like almond milk. While the taste and consistency may differ slightly from what you’re used to, nut milk is a great alternative to cow milk.
At Your Lean Life, we understand how difficult it can be to make lifestyle changes. Therefore, we want to make this transition easier for you. Need more low-carb recipe ideas? View our popular recipes here.
