Cutting less on bread-based meals, sugary coffees, and other simple carbs has far-reaching health advantages beyond a slimmer waistline. Low carb diets can help lower your risk of heart disease, metabolic syndrome, and type 2 diabetes, and lower your blood pressure (which can help you live longer).
But we're still human, and occasionally, a carb-y pizza yearning hits so hard that nothing else will do. Fortunately, there are many ways to enjoy your favorite foods and snacks on a low carb diet by just making a few changes (and yes, the final results are downright tasty and nutritionist-approved).
Whether you want to lose a few pounds or cut carbohydrates for other health benefits, you don't have to give up all of your favorite meals. Dr. Kellyann Petrucci, celebrity nutritionist and New York Times best-selling author of Bone Broth Diet, reveals a few of her favorite low carb strategies to fulfill cravings. Please continue reading to discover her seven low carb methods to cook your favorite dishes, and then don't miss the#1 most excellent juice to drink every day, according to research.
1. Lattes
If your favorite part of waking up is your morning coffee, but you're trying to reduce carbohydrates or lose weight, don't worry—by making a few low-sugar replacements, you can still enjoy your favorite warm caffeinated beverage.
The secret to avoiding carbohydrates in your latte is to avoid using sugar and dairy creamers. If you want a more decadent latte, use lactose-free ghee—keto dieters adore this move because ghee has no carbohydrates while being high in fat-burning fatty acids.
If you're not a fan of buttery coffee (it's not for everyone), make your latte with unsweetened coconut or almond milk (no sugar added). Petrucci recommends a few dashes of cinnamon as an unsweetened treat-like garnish.
2. Pizza
What could be more delectable than a slice of pizza? Two pieces of pizza (since one is unheard of!). But keep an eye on the carbohydrates: two portions of ordinary za might contain anything from 50 to 75 carbs.
An excellent strategy to reduce the carb load of pizza is to replace the traditional bread crust with a different, healthier foundation. Cauliflower crust, the most frequent alternative, is one you can prepare yourself or purchase frozen; it's a terrific option since, in addition to being low carb, it's high in nutrients like vitamin C, vitamin K, folate, and fiber. While store-bought companies continue to become low carb inventive, some underestimated frozen choices are worth trying, such as broccoli, kale, and chickpea crusts.
If you're going out for pizza and trying to keep your carb count in line, Petrucci advises, "Beware of ordering cauliflower pizza in a restaurant—oftentimes, they still add flour to the base, so it may not be as low carb as you're hoping for."
3. Chips and dip
Good news: This easy-to-prepare appetizer can also be made low carb.
Substitute protein chips for the carb-heavy chips, or air fry your low carb, almond-flour-based keto tortilla chips. Don't forget the sliced cucumbers, celery, and carrots, which provide a pleasing crunch without the carbohydrates (after all, chips are just a dip vehicle!). "I like to put out an assortment of dippers so my guests can alternate them, but I always include veggies because they're rich in fiber, which also helps slim you down," Petrucci said.
While dipping, choose fresh guacamole to offer your body a healthy dose of fat-burning nutrients. Avocado is high in vitamins, healthy fats, and fiber (which keeps you satiated for longer) and may help you maintain a healthy weight. According to one extensive observational American study, persons who ate avocados had a lower body weight than those who did not. Another advantage is that making your guac saves you money! Here are 500 delicious and nutritious recipes.
4. Pho
This classic Vietnamese soup has grown in popularity in the United States because it's hearty, filling, and brimming with umami and zesty flavors. It's often served with thinly sliced beef, bean sprouts, chile, lime, Thai basil, and flat rice noodles, and prepared with a flavorful bone broth. While a mound of rice noodles may seem comfortable and tasty at the time, brace yourself for a sugar crash caused by carbo-loading.
Instead of carb-heavy noodles, try zoodles for an extra dose of greens. "Zucchini noodles are a great substitute in this soup and give you a nice hit of vitamin A, potassium, and manganese," Petrucci said.
5. Spaghetti and meatballs
Carbs equal comfort, and spaghetti and meatballs rule the top in both categories. First, the pasta: a cup of cooked spaghetti has a whopping 43 grams of carbs. What is the ideal low carb replacement here? Spaghetti squash, as the name suggests. It's simple to make (it cooks in the microwave), and "instead of a major carb-bomb, you'll be getting tons of vitamin C, betacarotene, vitamin B6, and fiber," according to Petrucci.
If you crave "real" pasta flavor and texture but want to limit carbohydrates, go for a high-protein, legume-based alternative—many alternatives on the market can trick even pasta enthusiasts.
Skip the breadcrumb filler while creating the meatballs (it's not necessary, contrary to common belief). Fresh herbs and grated Parmesan cheese will add flavor to the meat while keeping the balls keto-friendly.
Be aware that many pre-jarred spaghetti sauces are high in sugar. If you buy it, make sure it's a low carb sauce; otherwise, you can create it at home with crushed tomatoes, garlic, Italian seasoning, and salt.
6. Sushi
Have you ever wondered why sushi rice is so sticky on the seaweed while eating a hot tuna roll? It's because the rice has been sweetened, which equals extra carbs. "There are 30 g of carbs in just one sushi roll, which is more than you'd get from a whole candy bar," says Petrucci.
The beautiful ingredients in your favorite rolls—salmon, tuna, avocado, and veggies—are now packed with health benefits and appealing tastes. Deconstruct your favorite roll combos into a poké bowl with a cauliflower rice foundation for a carb-friendly spin on this classic Japanese dish. This way, you may enjoy all of the finest components of sushi—the nutritious, tasty fish and vegetables—without gaining weight.
If you believe that "sushi night" requires rolls, request a Naruto roll, which wraps the contents in a skinny cucumber ribbon rather than rice.
7. Mashed Potatoes
We understand—it's steak night, and you want a heaping helping of buttery mashed potatoes on the side. But be ready for the numbers: one cup of these 'taters has roughly 35 grams of carbohydrates.
Fortunately, one of our favorite cruciferous veggies has returned to satisfy and save the day. One cup of mashed cauliflower has only five grams of carbohydrates and has a comparable consistency to the genuine thing. "You can still add a little grass-fed butter to your mashed cauliflower for that perfect homestyle flavor!" said Petrucci.
Seriously, what can't cauliflower do?
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