Ask The Macro Manager: Any Low-Carb Switches For High-Carb Foods?
Q: I'm currently on a low-carbohydrate diet and am craving high-carb foods like cheeseburgers, mashed potatoes, and stir-frys with rice noodles. Do you have any low-carb substitutes for these meals?
One of the toughest parts of being on a low-carb diet is missing out on your favorite high-carb foods! Here are a few delicious low-carb switches you can make for your high-carb faves.
1. Spaghetti Squash for Spaghetti
How to Switch: Cut spaghetti squash in half and remove seeds. Place a damp paper towel over each side and microwave 7-8 minutes face-up and then 7-8 minutes face-down.
2. White Beans for Mashed Potatoes
How to Switch: Mash 1 can of cannellini beans with 1 clove of garlic and 1 tsp of extra virgin olive oil for a surprisingly delicious alternative to mashed potatoes. Half a cup of these mashed beans with a side spinach salad are the perfect complement to any steak.
3. Roasted Turnips for Roasted Potatoes
How to Switch: Cut the turnips into 1 inch cubes, toss in olive oil, salt, pepper, onion powder, and dried basil. Place on baking sheet and roast at 450 degrees for 20 minutes. Cubed turnips can also replace potatoes in stews and soups.
4. Portabella Mushroom Caps for Hamburger Buns
Why to Switch: Most hamburger buns are made with refined grains and are nutritionally void. By making this switch, you can replace 120 empty calories with 44 power-packed cals.
How to Switch: Grill two Portabella mushroom caps (season with olive oil, salt, and pepper) and use them as the bun to your burger. You may find that two portabella mushroom caps are too much. If so just use one and enjoy a delicious open-faced burger.
5. Bibb Lettuce Wraps for Flour Tortillas
Why to Switch: Bibb lettuce (also known as Boston lettuce) is perfect for wraps because the leaves are flexible and tender (unlike iceberg or romaine leaves, which are more rigid).
Switching several Bibb leaves for a flour tortilla can save you almost 200 calories, allowing you room to pack your wrap with more nutrient-rich and satisfying vegetables and proteins.
How to Switch: Spread Dijon mustard onto a leaf of Boston Bibb lettuce. On top of that lay down a couple slices of roasted turkey breast, provolone cheese, hummus, sliced red onion, and sliced tomatoes.
Roll up like a wrap or fold in half like a taco (depending on how many vegetables you layered). You can also wrap your lettuce roll up with plastic for a portable, eat-anywhere snack.
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The human body has evolved out of 2.5 million years of hunter/gatherer human existance and only about 12 to 14 thousand years of agrarian elements in our nutrition. Seems to me the body should be able to process meat, protein and fat more efficiently than the refined sugars, enriched flour and the high fructose and starches we've biologically engineered into our fruits and vegetables. Thoughts?
Love your article. I have recently eliminated wheat out of my meals and incorporated low sugar rising carbs in vegetables, fruits and am eating whole foods. No processed foods. Also eating more heathy nuts, fish, chicken, good fats like coconut oil instead of butter. I have started to bake with Almond Flour and Coconut flour and substitute stevia for sugar or unsweeted applesauce. Do you have any receipts for making wheat free/gulten free, healthy bread. I really miss my piece of toast in the morning?