The health benefits of cutting back on bread-based foods, sugary coffees, and other simple carbohydrates extend far beyond a slimmer waist. low carb eating can help reduce the risk of type 2 diabetes, metabolic syndrome, heart diseaseand lower your blood pressure (which in turn can help you live longer).
But, we are also human, and sometimes that carbohydrate pizza craving hit hard and nothing else will satiate it. Fortunately, there are plenty of ways to still enjoy your favorite dishes and treats on a low-carb diet, just by making a few adjustments (and yes, the end results are downright delicious and nutritionist-approved).
Whether you’re looking to shed a few pounds or cut carbs for other health benefits, it doesn’t mean you have to sacrifice tasty foods altogether. Dr. Kellyann Petrucci, celebrity nutritionist and New York Times best selling author of bone broth diet, shares some of her favorite ways to satisfy your cravings with healthy, low-carb twists on your favorite treats. Read on for her 7 ways to make your favorite foods low carb, then don’t miss out. #1 Best Juice to Drink Every Day, According to Science.
If the best part of waking up is your morning latte but you’re trying to cut carbs or lose weight, don’t worry, you can still enjoy your favorite caffeinated hot beverage by making a few low-sugar substitutions.
The key to eliminating carbs in your latte is to skip sugar and dairy creamers. If it’s the richness of a latte you’re after, you can make it with lactose-free ghee: Ketogenic dieters love this move because ghee contains no carbs and is high in fat-burning fatty acids.
If you’re not on the buttery coffee train (definitely not for everyone), make your latte by frothing some unsweetened coconut or almond milk (and no sugar added). For a sugar-free candy-like dressing, Petrucci suggests adding a few drops of cinnamon.
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What is more delicious than a slice of pizza? Two slices of pizza (because having just one is unheard of!). But be careful about the carb content: Two slices of regular ‘za can have between 50 and 75 carbs.
A great way to reduce the carb content of pizza is to opt out of the typical bread dough and use a different, more nutritious base. The most common alternative, cauliflower batter, is one that can do it yourself or buy frozen; It is an excellent option because, in addition to being low in carbohydrates, it is an inexhaustible source of nutrients such as vitamin C, vitamin K, folic acid and fiber. As store-bought brands continue to get creative with low-carb, there are other underrated options in the freezer aisle It’s also worth a try, including broccoli, kale, and even chickpea crusts.
A word of warning from Petrucci if you’re going out on pizza night and trying to watch your carb count: “Beware of ordering cauliflower pizza at a restaurant; they often still add flour to the base, so it may not be as tasty.” low carb as you expect.
Good news: this easy-to-serve appetizer can be made low carb just as easily.
Swap out the high carb fries for protein fries or try air frying your own low carb almond flour based fries. keto tortilla chips. And he doesn’t forget the sliced cucumbers, carrots, and celery, which still give you a satisfying crunch without all the carbs (fries are just a dipping vehicle anyway!). “I like to pull out a variety of casseroles so my guests can rotate them, but I always include vegetables because they’re high in fiber, which also helps with weight loss,” says Petrucci.
While you dip, you can also give your body a healthy dose of fat-burning superfoods by choosing fresh guacamole. Low carb avocado is packed with healthy fats, vitamins, fiber (which helps you feel full longer), and can help you maintain a healthy weight. In a large American observational study, the evidence found that people who ate avocados tended to have a lower body weight than those who did not. Another bonus: guacamole doesn’t cost more when you make it yourself! Here are 20 amazing and healthy guacamole recipes..
This traditional Vietnamese soup has been rising in popularity across the states over the years for good reason: it’s rich, it satisfies the soul, and it’s bursting with umami and spicy flavors. It is usually made with a flavorful bone broth and served with thinly sliced beef, bean sprouts, chili, lime, Thai basil, and flat rice noodles. While eating a stack of rice noodles may feel comforting and taste delicious at the time, be prepared for an impending sugar crash by carb loading.
Instead of carb-heavy noodles, get an extra dose of veggies with zoodles. “Zucchini the noodles are a great substitute in this soup and give you a nice hit of vitamin A, manganese and potassium,” says Petrucci.
Related: 19 surprising foods with more carbohydrates than a plate of pasta
Carbs equals convenience, and spaghetti and meatballs reign supreme in both departments. First, the pasta: One cup of cooked spaghetti contains 43 grams of carbohydrates. The perfect low carb substitute here? The aptly named spaghetti squash. It’s easy to do (you can literally cook it in the microwave), and “instead of a big carb bomb, you’ll get tons of vitamin C, vitamin B6, beta-carotene, and fiber,” says Petrucci.
If you’re craving that “real” pasta taste and texture, but still want to cut carbs, choose a high-protein, legume-based alternative:many options on the market will fool even pasta connoisseurs.
When it comes to making the meatballs, skip the breadcrumb filling (contrary to popular belief, you don’t need it). Fresh herbs and a bit of grated Parmesan cheese will give the meat a hint of flavor (and keep the balls keto-friendly, too).
As for sauces, keep in mind that many prepackaged spaghetti sauces are loaded with sugar. If you’re going the store-bought route, be sure to choose a low carb sauce; Otherwise, you can easily make it at home with just crushed tomatoes, garlic, Italian seasoning, and salt.
Related: The Best Low Carb Breads on Grocery Store Shelves
As you take a bite of your spicy tuna roll, have you ever wondered why sushi rice is so sticky in seaweed? It’s because the rice is sweetened, which also means more carbs. “There are 30 grams of carbohydrates in a single sushi roll, which is more than you’d get from an entire chocolate bar,” warns Petrucci.
Now, the delicious ingredients wrapped in your favorite rolls—salmon, tuna, avocado, and greens—are packed with health benefits and tantalizing flavors. For a carb-friendly take on this authentic Japanese meal, deconstruct your favorite roll combos into a poke bowl with a cauliflower rice base. This way, you can enjoy the best parts of sushi—the healthy, flavorful fish and vegetables—without gaining weight.
If you think “sushi night” calls for rolls, order a Naruto roll, which uses a very thin cucumber ribbon instead of rice to wrap the ingredients.
We get it: It’s steak night and you want a big dollop of finger-licking buttery mashed potatoes. But get ready for the numbers: One cup of these taters equals about 35 grams of carbs.
Fortunately, one of our favorite cruciferous vegetables is back to satisfy and save the day. a cup of Mashed Cauliflower it has only five grams of carbohydrates, plus a consistency very similar to the real thing. “You can still add a little grass-fed butter to your mashed cauliflower for that perfect homemade flavor!” Petrucci says.
Seriously, what can’t cauliflower do?
For more information, take a look The Best Low-Carb Diets – Ranked!
