The Next Best Thing: Low Carb Substitutes
Words by Katherine Castillo Eustaquio
Published in Total Fitness Magazine
Carbohydrates, per se, do not make you fat. What causes the nerve-wracking weight gain is a number of carbohydrates you eat and what you put in it (i.e. cheese and bacon bits on baked potatoes). And you really can’t eliminate carbs altogether because your body needs them for energy. If you’re worried that your potato-a-day habit will make you flabby by September, here are some low-carb alternatives for your favorite high-carb foods.
Pasta
- Shirataki Noodles / Ito Konnyaku / Yam Noodles – They are the thin, translucent and slightly rubbery noodles made from the konjac plant. They come in two colors—white and black—and are usually used in traditional Japanese cuisine like sukiyaki. They contain almost zero carbs but are packed with the soluble fiber Glucomannan, which aids in weight loss. You can find them in most supermarkets or Japanese food stores.
- Tofu Noodles / Bean Curd Noodles / Soy Noodles – They look like rubber bands but they sure come with a hefty amount of protein and other nutrients since they are made from compressed tofu. They come frozen and you need to soak them in water with baking soda to soften them up. They are slightly more chewy than your usual pasta and very mild in taste.
- Spaghetti Squash / Cucurbita Pepo / Vegetable Spaghetti / Noodle Squash / Squaghetti / Shark’s Fin Melon – It’s a type of winter squash that is rich in potassium, folic acid, and beta-carotene. It can be boiled, baked, steamed and even microwaved for faster cooking time. When it’s cool enough, cut the squash in half, remove the seeds, and use a fork to scrape the flesh into thin strands. You can serve it with a simple sauce or a pinch of salt and pepper will do.
Bread
Lucky for us, there are now low-carb versions of our favorite bread and a quick look at the nutrition facts is very helpful in choosing the right alternatives. You can try the low-carb wheat tortilla that contains a high amount of dietary fiber. It comes in fajita, burrito, and taco sizes to go with your salad dishes. The famous Flaxseed "focaccia" bread is, by far, the best substitute for bread, especially for diabetic people, because it is very low in carbohydrates and high in omega fatty acids. Made with flax meal and cooked just like a focaccia bread, you can use it as a hearty alternative for sandwiches, pizza crusts, and even bruschetta recipes.
Potatoes
- Turnips – As far as texture and color are concerned, turnips can easily replace potatoes in most dishes. However, if you’re after the familiar taste of a homey potato, you might find turnips a bit tangy for your taste buds.
- Cauliflower – While you can’t make French Fries out of a cauliflower, you can easily mash it and mix in a reasonable amount of salt, pepper, cheese, and maybe half a teaspoon of butter and viola!—a healthier version of your favorite mashed potatoes.
- Celery Root / Celeriac – Keep in mind that celeriac is not the root of a celery plant. Rather, it is grown primarily for its base which has a potato-like texture and tastes like a combination of parsley and pungent celery. You can use it as a substitute for a mash potato recipe.
Beans
Beans are rich in protein and soluble fiber; therefore they are great alternatives to meat as they help keep you feeling full longer. If you’re on a low-carb diet, a copy of the glycemic index (GI) chart will help you in determining which bean varieties carry more carbohydrates. Another way is to steer clear of processed beans as they contain more sodium than the fresh and frozen ones. Bean sprouts have the lowest carbohydrate content while half cup servings of black beans, lima beans, kidney beans and black-eyed peas contain less than 15grams of carbs.
