7 Simple Ways To Cut The Carbs Of Your Favorite Foods, According To A Nutritionist – Eat This, Not That
The health benefits of cutting back on bread-based meals, sugary coffees and other simple carbohydrates extend far beyond a thinner waist. A low-carb diet can help reduce your risk of type 2 diabetes, metabolic syndrome, heart diseaseand lower your blood pressure (which, in turn, can help you live longer).
But, we’re human too – and sometimes that craving for carb pizza hits hard and nothing else will satiate it. Luckily, there are plenty of ways to still enjoy your favorite foods and treats on a low-carb diet, just by making a few tweaks (and yes, the end results are downright delicious and nutritionist-approved).
Whether you’re looking to shed a few pounds or cut carbs for the other health benefits, that doesn’t mean you have to totally sacrifice tasty foods. Dr. Kellyann Petrucci, renowned nutritionist and New York Times bestselling author of bone broth diet, shares some of her ways to satisfy your cravings with healthy, low-carb variations of your favorite indulgences. Keep reading to see her 7 ways to make your favorite low carb foods, and then don’t miss out on the best juice to drink every day, according to science.
If the best part of waking up is your morning latte but you’re trying to cut carbs or lose weight, don’t worry, you can still enjoy your favorite hot caffeinated drink by making a few low-sugar substitutions.
The key to cutting out the carbs in your latte is to skip the sugar and dairy creams. If the richness of a latte is what you are looking for, you can make it with lactose-free ghee.
If you’re not on the butter coffee bandwagon (it’s definitely not for everyone), make your latte by frothing unsweetened coconut or almond milk (and don’t add sugar). For an unsweetened candy-like filling, Petrucci suggests adding a few dashes of cinnamon.
What’s more delicious than a slice of pizza? Two slices of pizza (because having just one is unheard of!). But watch out for that carb count: two slices of regular ‘za can contain between 50 and 75 carbs.
A great way to reduce the carb content of pizza is to cut out the typical bread crust and use a different, more nutritious base. The most common alternative, cauliflower crust, is the one you can do it yourself or buy frozen; it’s a great option because, in addition to being low in carbs, it’s loaded with nutrients like vitamin C, vitamin K, folate, and fiber. While store-bought brands continue to be creative low-carb, there are other underrated options in the freezer aisle that are also worth trying, including broccoli, kale and even chickpea crusts.
A warning from Petrucci if you’re going out for pizza night and trying to control your carbs: “Beware of ordering cauliflower pizza from a restaurant – often they still add flour to the base, so this may not be as low carb as you would hope.”
Good news: this simple-to-serve appetizer can be made low-carb just as easily.
Replace high carb crisps with protein crisps or try frying your own low carb almond flour crisps. keto tortilla chips. And don’t forget the sliced cucumbers, carrots and celery, which still give you the satisfying crunch without all the carbs (fries are just a dipping vehicle anyway!). “I like to offer an assortment of dips so my guests can alternate between them, but I always include veggies because they’re high in fiber, which also helps with weight loss,” says Petrucci.
While you’re soaking, you might as well give your body a healthy dose of fat-burning superfoods by choosing some fresh guacamole. Low carb avocado is loaded with healthy fats, vitamins, fiber (which helps you feel full longer) and can help maintain a healthy weight. In a large American observational study, evidence has shown that people who ate avocados tended to have lower body weight than those who did not. Another advantage: guac does not cost more when you make it yourself! Here are 20 amazing and healthy guacamole recipes.
This traditional Vietnamese soup has grown in popularity across the states over the years for good reason: it’s rich, soul-satisfying, and bursting with umami and zesty flavor. It is usually made with a savory bone broth and served with minced beef, bean sprouts, chilli, lime, Thai basil, and flat rice noodles. Although eating a pile of rice noodles can be comforting and taste delicious at this time, be prepared for an imminent meal. sugar crash due to carbo-loading.
Instead of high carb noodles, get an extra dose of veggies with zoodles. “Zucchini noodles are a great substitute in this soup and give you a healthy dose of vitamin A, manganese, and potassium,” says Petrucci.
Related: 19 Surprising Foods With More Carbs Than A Bowl Of Pasta
Carbs equal comfort, and spaghetti and meatballs reign supreme in both of these departments. First, the pasta: One cup of cooked spaghetti contains 43 grams of carbs. The perfect low carb substitute here? The aptly named spaghetti squash. It’s easy to make (you can literally microwave it) and “instead of a big carb bomb, you’ll get tons of vitamin C, vitamin B6, beta-carotene, and fiber” , explains Petrucci.
If you’re looking for that “real” pasta taste and texture, but still want to cut back on the carbs, choose a high-protein alternative made from legumes – many options on the market will even fool you. pasta connoisseurs.
When it comes to making the meatballs, skip the breadcrumb topping (contrary to popular belief, you don’t need it). Fresh herbs and grated parmesan will give the meat a boost (and also keep the meatballs keto-friendly).
As for the sauce, beware that many pre-jar spaghetti sauces are loaded with sugar. If you go the store-bought route, be sure to choose a low-carb sauce; if not, you can easily make it homemade with just crushed tomatoes, garlic, Italian seasoning, and salt.
Related: The Best Low-Carb Breads on Grocery Store Shelves
While taking a bite out of your spicy tuna roll, have you ever wondered why the sushi rice is so sticky on the seaweed? This is because the rice is sweet, which also means more carbs. “There are 30 grams of carbs in a single sushi roll, which is more than you would get from a whole candy bar,” warns Petrucci
Now, the delicious ingredients in your must-have rolls – salmon, tuna, avocado and veggies – are packed with health benefits and mouthwatering flavors. For a carb-free version of this authentic Japanese dish, deconstruct your favorite roll combos into one. poke bowl with a cauliflower rice base. This way you can enjoy all the best parts of sushi – the healthy and tasty fish and vegetables – without gaining weight.
If you think “sushi night” requires rolls, order a Naruto roll, which uses wafer-thin cucumber ribbon instead of rice to wrap the ingredients.
We get it – it’s steak night and you want a big dollop of delicious buttery mashed potatoes on the side. But get ready for the numbers: One cup of these potatoes contains about 35 grams of carbs.
Fortunately, one of our favorite cruciferous vegetables is back to satisfy and save the day. A cup of Mashed cauliflower has just five grams of carbs, plus a consistency very similar to the real deal. “You can always add a little grass-fed butter to your mashed cauliflower for the perfect homemade flavor!” Petrucci said.
Seriously, what can’t cauliflower do?
For more, check out Best Low Carb Diets Ranked!