The past few blog posts have been focusing on reducing inflammation and how the type of calories we eat can impact our weight, inflammation and blood sugar levels. There has been an underlying theme of 'lower blood sugar levels --> less insulin --> less inflammation + less weight gain' so how do we lower blood sugar levels? Well, I am glad you asked! We simply reduce simple carbs in our diet, replacing them with complex carbs, protein and/or fat.
How can you cut carbs?
By making the following simple swaps in your diet you can reduce the amount of carbohydrates you are consuming.
1. For rice try...
Saying goodbye to carbohydrate rich rice and saying hello to the versatile cauliflower rice! Swap out rice for cauliflower rice in your favorite dishes like curries, stir-fries and burrito bowls. Not only is cauliflower rice low in carbs, but it also provides a hefty dose of fibre, vitamins and minerals and counts as one of your daily vegetable portions! Hooray!
2. The versatile green leaf
Instead of a flour tortilla wrap opt for fresh and crisp lettuce wraps instead. Wrap up your favorite fillings like grilled chicken or veggies in lettuce leaves for a low-carb and refreshing twist to your usual wraps and tacos. You can use romaine instead of bread to make sandwiches (use two leaves top to tail for each slice of 'bread'), iceburg or blanched cabbage leaves to create wraps and crispy lettuce leaves to dip into your humous instead of pita. Bonus -- this counts towards your servings of greens for the day. You remember how I feel about greens, right?
3. In lieu of pasta...
Pasta lovers, rejoice! Zucchini (courgette here in the UK) noodles, also known as zoodles, are here to satisfy your pasta cravings while significantly reducing your carb intake. Spiralize a zucchini and toss it with your favourite pasta sauce for a lighter and healthier alternative to traditional spaghetti.
Another great option is konjac noodles these add fibre and that pasta feel without adding additional carbohydrates.
4. What about pizza crust?
Craving a pizza night? Swap your regular pizza crust for a cauliflower crust. Not only is it lower in carbs, but it also adds a delightful flavor to your pizza. Load it up with your favorite toppings and enjoy a guilt-free slice of pizza without the carb overload.
You can also use minced (ground) chicken and cauliflower mixed to create a pizza crust that is protein, fibre and nutrient rich. Now I'm hungry. Mmmmmm pizza.
5. Burger bun alternative
Transform your classic burger by ditching the carb-heavy buns for savory portobello mushroom caps. These juicy and meaty caps not only serve as a flavorful vessel for your burgers but also slash the carb content of your meal. Grilled to perfection, portobello mushroom caps are a delicious and carb-conscious alternative.
Making these simple swaps in your diet can make a significant impact on reducing your carb intake while still savouring delicious meals. Experiment with these alternatives and discover a world of flavours that cater to your health-conscious lifestyle.
Remember, cutting back on carbs doesn't have to mean sacrificing taste. With these easy swaps, you can enjoy your favourite dishes in a healthier and more carb-friendly way. Give them a try and embark on a journey towards a balanced and nutritious diet.
To wellness!
April
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