5 Low-Carb Swap over High-Carb Foods

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Dietitians and health experts often recommend a low-carb diet to help people lose weight, but eliminating carbohydrates from the diet is not a smart option. Leaving out processed carbs and replacing high-carb food items with low-carb foods would actually help you lose weight faster. 

A low-carb food not only aids weight loss but also has numerous health benefits. Carbohydrate cutting down reduces food cravings, which leads to weight loss. Studies reveal that a low-carb diet is better than a low-fat diet if you want to lose more weight.

In this guide, we’ve listed 5 low-carb substitutions for high-carb foods, which will help you incorporate them into your diet and see significant changes in your weight. 

For Wheat Flour:

Research shows two slices of wholewheat bread raise blood sugar levels by more than six teaspoons of sugar. On a low-carb diet, it is recommended to eliminate wheat and other grains in favor of nut and seed flours. In this case, one of the best options is almond flour. This low-carb flour tastes great in both cakes and bread and has a light nutty flavor.

Moreover, the other options include coconut and seed flours such as flax, sesame, and sunflower.

For White Rice:

Brown rice is less processed as compared to white rice and is viewed as whole food. Rice germ and bran are not eliminated during the process of making brown rice, making it a little more nutrient-dense than white rice. 

Brown rice also known as a heart-healthy food as it contains compounds that help lower the risk of heart disease. They’re packed with minerals and vitamins. You don’t have to worry about gaining weight if you eat one small bowl of brown rice per day.

For Sugar:

It’s so simple to replace sugar in recipes with low-carb sweeteners that we are always surprised that more people don’t do it. Erythritol, Stevia, Monk Fruit, and Allulose are the best sugar substitutes for low-carb keto sweet treats.

  • Erythritol is a sugar substitute that is 1:1. Our bodies do not consume it, so it has no net carbs and no calories. To reduce the slightly cooling aftertaste, many brands combine it with monk fruit or stevia extract.
  • Stevia is available in liquid and granulated form. It’s a great choice if you’re allergic to sugar alcohol. However, it can leave a metallic aftertaste.
  • Allulose is a brand-new sugar substitute. It is a rare sugar, not sugar alcohol. It has no carbs, just like erythritol. Allulose also has the advantage of not re-crystallizing, making it ideal for low-carb ice cream and keto caramel.

For Packed Juice:

A cup of packaged juice contains approximately 32-40 grams of carbohydrates and 132-160 calories. They also contain sugars, preservatives, and other ingredients that should be avoided if you are losing weight. 

For the best results, we recommend making a fruit smoothie at home. There are a plethora of nutritious fruit smoothies to include in your breakfast; that is low in calories, carbs, and sugar if you use Stevia. Several good options to try include chikoo+apple, banana oats smoothies, mango+kiwi, and so on.

For Pizza:

Pizza is an Italian food, high in carbs because of the wheat dough. It contains 30 grams of carbs/slice. However, there are a variety of low-carb pizza dough options! Fathead dough, having mozzarella as a primary ingredient, is among the most popular pizza bases.

You can make great pizza bases with coconut flour, almond flour, and even just cheese as pizza bases. In addition, some recipes use meat and even cauliflower to prepare delicious pizzas crust with low-carb ingredients. 

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