Carbohydrates are macronutrients required by your body to function. Carbohydrates are a type of sugar that the body uses to create energy for cells and muscles to move. Many people consume too many simple carbohydrates, such as sugar and ultra-processed foods, which can cause blood sugar levels to rise. However, your body still requires healthful carbohydrates. There are ways to replace less healthful, higher carb foods with healthier sources of carbs, frequently referred to as faux-carb veggies. Keep things easy while transitioning to a lower-carb diet. Increase the amount of non-starchy vegetables to offset the starchy grains and other starches, such as white potatoes. It takes time to develop a taste for new foods and a new method of eating.
Zucchini
Substitute squash and zucchini for pasta. These veggies have hardly any flavour and are excellent substitutes for higher-carb items such as noodles. To make squash noodles, use a spiral cutter or "spiralizer," then boil or stir-fry with your favourite sauce. Similarly, spaghetti squash's a natural tendency to pull into lengthy strands. It can be used in place of high-calorie, carb-laden wheat noodles. However, you can combine carbs with faux-carb vegetables. Mix whole-grain spaghetti with zucchini noodles, then top with marinara and spinach.
Cauliflower
Cauliflower rice, Image Source: Freepik
Cauliflower has emerged as the go-to vegetable for low-carb alternatives. Cauliflower can be substituted for rice, mashed potatoes, and pizza dough. In a food processor, pulse cauliflower until small chunks appear, resembling rice's texture and properties. Cauliflower can also be mashed in the same way that potatoes are. Mash cooked cauliflower with a potato masher to create rice, then whip it to make it fluffy. Season it with a bit of oil, garlic," or other ingredients. Cauliflower has become a popular way to prepare the pizza dough. Make your own by creating a crust out of cooked cauliflower, eggs, and a little cheese and top it with your favourite pizza toppings.
Root vegetables
Carrots and other root vegetables can substitute flour-based or crunchy snacks like pretzels and crackers. A food dehydrator is required to create flour from root vegetables. Alternatively, try drying the vegetables in an oven on low heat for a few hours. Once dried, finely grind it in a food processor or coffee grinder. In various meals, carrots and other root vegetables, such as squash and sweet potatoes, can be substituted for starchy white potatoes. To prepare a tasty dip, mash carrots and other root vegetables like parsnip and turnip with garlic, onion, and olive oil. These dips go great with kale or beet-based vegetarian chips.
Konjac Yam
Shirataki noodles, Image Source: Dreamtime
Instead of noodles, use shirataki noodles. They are manufactured from the Southeast Asian konjac yam. Shirataki, also known as "wonder noodles" or "zero-calorie noodles," works well as a substitute for other noodles. Use them as spaghetti, in Thai cuisine, or in stir-fried dishes. They're satisfying and have nearly no carbohydrates - even less than spaghetti squash.
Lettuce and Mushroom
Substitute cabbage, lettuce, and mushrooms for the sandwich bread. In sandwiches and other quick meals, substitute large cabbage or lettuce leaves for slices of bread or tortillas. Stuff them with tuna, beans, hummus, or stir-fried vegetables for a quick, easy, low-carb, nutritious snack. Swiss chard also makes an excellent sandwich wrap or taco shell. Large mushrooms like Portobello can be used as buns for sandwiches or burgers. These delightfully umami-flavoured mushrooms can easily be transformed into buns.
