1. Substitute white rice with buckwheat/ quinoa/ brown rice/ red rice.
Grains like buckwheat and quinoa, or red or brown rice, are unprocessed or minimally processed, unlike their white counterpart. This leads to the preservation of their nutrient value while still ensuring a higher protein and lower gluten and carb count than white rice. And worried about the taste not being the same? You haven’t tried this quinoa biryani (bonus points for using sweet potatoes instead of regular potatoes):
2. Substitute regular pasta with quinoa pasta or zucchini pasta.
In case it seems like quinoa is everywhere in this list – it is! It’s a healthier alternative to a lot of things (you can even make pizza crusts with it, but we’ll come to that later). And to be honest, there’s like zero difference in the taste between this variety and the regular pasta. However, if you have those days when you want a little crunch in your Italian, without carbs at all, try zucchini pasta:
3. Homemade pizza using cauliflower or quinoa for the crust.
Bread is not evil. Say it with me. N-O-T-E-V-I-L. In fact, wholemeal or multigrain bread is great! Sadly, that doesn’t add up to a great pizza crust. What does? Surprisingly, cauliflower or even quinoa (yay for versatility), packed tight and baked. Don’t believe me – take a look at these recipes that are maximizing taste and minimizing carb intake:
4. Craving fries? No Problem!
Okay, this one’s a bit of a cheat- but substitute your regular potato with sweet potato (38 grams of carbs vs 26 grams on average), olive or avocado oil instead of hydrogenated fats, and grill instead of deep fry and wham, bam, thank you I’ll have some more. Trust me, you’ll know the difference but you won’t care. That’s not to say white potatoes are a no-no! Jacket potatoes are healthy AND yum, and the skin is a great source of fiber.
5. Bye bye Cap’n Crunch
Cereal may be a good way to start the day, but most popular brands are loaded with sugar and carbs and, after an initial burst of morning energy, will only slow you down. Instead, try a bowl of oats or muesli with fruit and a little honey – you get your sweet treat, but with more fiber and less carbs, guaranteed to keep you going through the day. Here are some other alternatives for your body type/ workout routine/ shaking up the breakfast rotation.
6. Foods that fill you up
Bananas and peas get a bad rap for being higher in carbs than a lot of other fruits and veggies, but that doesn’t automatically put them on the naughty list. Bananas are a great source of potassium, while peas are known for their anti-oxidant properties. Additionally, a little of these foods goes a long way towards filling you up and leave less room for snacking on oh-so-tempting junk. Look at it this way – it’s healthier to have 1 large banana than 1 packet of potato chips (both coming in at 15 grams of carbs).