We all need carbohydrates in our diet for our body to function. Carbs are a macronutrient, along with protein and fat that are essential for a healthy body. Carbohydrates are a form of sugar that the body breaks down to provide energy for cells and muscles to move. The two kinds of carbs are simple and complex. Simple carbs are starchy, sugary, and ultra processed foods like chips, pretzels, white breads, potatoes and pasta. These foods will raise blood sugar levels, but then drop quickly because they break down fast. Complex carbohydrates will stay in your blood system longer to break down, creating a more even blood sugar level. These are fiber rich foods like whole grain rice, pasta and
bread, along with fruits and vegetables.
Swapping in faux-carb veggies for higher-carb foods can be a helpful tool for maintaining, managing and losing weight. Veggies are lower in calories, higher in nutrients, and less carbohydrate dense than typical starchy carbs. They are loaded with vitamins, minerals and phytochemicals (plant based compounds that support overall health). Their high fiber and water content make them filling as well.
I have implemented veggie swaps for pasta, breads, potatoes and rice for many of my meals. I still enjoy whole grain oats, and sometimes add some brown rice to my plate, but I've learned to get creative and veggie swap mostly!
Many times, carbohydrates are a vehicle for our food. For example, noodles for sauce, bread for a sandwich or crackers for a dip. Think about how a vegetable might work to replace that vehicle. My plate would have zucchini, squash or spinach with the sauce instead of noodles, romaine or bibb lettuce, cabbage, or a portobello mushroom for the "bread" for my sandwich, and many garden vegetables ready for a dip.
Get Creative Swapping with these Faux-Carb Veggies
Cauliflower: instead of rice, mashed potatoes, pizza dough
Squashes, zucchini and vegetable based pastas: instead of regular pasta
Sweet potatoes and butternut squash: instead of regular potatoes and pasta
Garden vegetables like bell peppers, celery and kale: instead of chips or crackers
Carrots and other root vegetables: instead of other crunchy snacks like pretzels, chips
Cabbage, lettuce and mushrooms: instead of sandwich bread
Beets and eggplants: instead of lasagna noodles
Other Health Benefits of Faux-Carb Veggie Swapping
Portion control. Vegetables are high in fiber and filling, it's less likely that you'll overeat
Satiety. The high fiber content and filling nature of vegetables contribute to a sense of satiety that can help you consume fewer calories overall.
Improved energy levels. These foods don’t spike your blood sugar as they’re breaking down and entering the blood stream, which means a steadier energy level and fewer crashes in blood sugar levels later. This is helpful for people with diabetes and others who are watching their blood sugar levels.
Fewer calories. Eating lighter foods that are lower in calories and higher in nutrients can help you lower your overall calorie intake, which can lead to weight loss.
Better fuel for fat-burning. Eating more non-starchy vegetables can encourage your body to burn more fat as fuel, which can also help you drop weight.
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