019 Low Carb Substitutes
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Finding low carbohydrate (carb) alternatives to your favorite higher carb foods can be a challenge sometimes. In this episode, I share my favorite cooking substitutions for better blood sugars.
What’s the Big Deal about Carbs?
In general, it’s the carbohydrates or sugars in our food that cause our blood sugars to rise. Carbohydrates primarily necessitate the need for those living with type one diabetes to take insulin before meals. There are other factors but let’s keep it simple. Since carbs provide us energy to live, it’s recommended that we enjoy carbs in our daily nutrition regimen…. but are all carbs created equal. NO!
Carbohydrates behave in different ways depending on their glycemic index. That’s why some carbs get a bad wrap!
I’m not a qualified nutritionist but, just ask yourself — do you notice your blood sugar increases faster when you eat certain foods compared with other foods? For example, what does your blood sugar do when you eat a ripe banana… compared with something like spaghetti squash? I bet you said your blood sugar increases faster when you eat the banana right? Yup? Well, blame the glycemic index (GI) and glycemic load.
Glycemic Index
This glycemic index is simply a system that ranks foods on a scale from 1 to 100 based on their effect on our blood-sugar levels. The lower the number, the lower the glycemic index and the slower the digestion and absorption of these foods and therefore, a slower rise in blood sugar. There are many resources to help you see where each of your favorite foods fall. According to the American Diabetes Association low glycemic index food is anything rating less than 55.
Both the amount and the type of carbohydrate in food affect blood glucose levels so it’s a good idea to talk with your health care team about carbohydrate counting if you haven’t started or you need some guidance. After you’ve learned how to count carbohydrates, being aware of the GI scale will be very helpful in fine tuning your overall blood sugar management. Even if you don’t live with diabetes, eating foods with a lower glycemic index is beneficial.
Here are a few simple substitutions I make with my cooking to help me minimize blood sugar spikes. Let me know if you have any that I haven’t included. There are lots and it’s always fun to hear how we all tackle the blood sugar battle. Everyone is a resource.
Instead of This… Try This!
| INSTEAD OF THIS | TRY THIS |
|---|---|
| Russet Baking Potatoes or Mashed Potatoes | Sweet Potatoes, Cauliflower
Recipes to try: |
| Pasta | Spaghetti: Spaghetti Squash*, Spiraled Zucchini*, Black Bean Pasta, Mung Bean Pasta
Lasagna Noodles: Sliced Zucchini* My favorite pasta alternatives: |
| Pasta Sauce | Marinara Sauce
My favorite pasta sauce alternatives:
|
| All-Purpose Flour | Almond Flour, Coconut Flour, Flaxseed Meal
My favorite flour alternatives:
|
| Jam | Lower sugar jam alternatives
Recipes:
My favorite jam alternatives:
|
| Maple Syrup | Lower sugar syrup alternatives
Recipe:
My favorite syrup alternatives:
|
| Bread, Bagels, Buns, Wraps | Low Carb Bread, Buns Wraps
Recipes:
My favorite bread alternatives. Check out the bagels by the Great Low Carb Bread Co. They are amazing!!!
|
| Pizza Crust | Recipe
My favorite store-bought pizza crust alternatives:
|
| Pancakes | Recipes
My favorite baking mix alternatives:
|
| Fruit (bananas, dates, raisins, pineapples…) | cherries, grapefruit, pears…
Various resources exist. Harvard Medical School shared THIS resource for a bunch of common foods. |
| Vegetables (corn, boiled carrots…) | raw carrots, broccoli, cauliflower, asparagus…
Various resources exist. Harvard Medical School shared THIS resource for a bunch of common foods. |
Now it’s Your Turn!
“There’s no alternative to being yourself. Accept it, honor it, value it – and get on with it.” ~ Rasheed Ogunlaru
