Whether you're on the Keto (Ketogenic), Atkins, Paleo, Whole30, Dukan, South Beach Diet or anything to do with no-carb to low carb, there are many replacements that don't absolutely suck. Yes, cauliflower rice sucks. Zucchini Noodles? Ew. We're over it. If you want to lose weight or just cut back the carbs, here are some of my personal favourites to replace almost every carb craving you have:
Why Would You Want to Cut Carbs?
Simply put, when you cut carbs: You start burning fat. Why does this happen? When you reduce your intake of calorie-dense carbs, it automatically reduces the amount of calories you’re consuming on a day to day basis. So, what does this mean? This means it forces your body to burn the fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates. And, yes, carbs become sugar in your body and not all will break down and you guessed it: it stores in your body as fat.
Hearts Of Palm
Hearts of palm are the edible inner cores of certain palm trees. These cylindrical, ivory-coloured portions are harvested from the innermost part of the growing bud of select palm trees. They are commonly used in salads, appetizers, and various dishes, often in a way that showcases their unique texture and ability to absorb flavours. They are known for being low in calories and carbohydrates, making them suitable for those seeking healthier alternatives.
RICE:
I want to talk about an absolute favourite you probably have never heard of. Yes, I said "Hearts of Palm". Take a look at the many substitutions this amazing vegetable can replace:
Rice! I bet you thought your rice replacement was going to be quinoa or cous cous (which by the way isn't any better in terms of carb amount, btw). Palmini rice has a taste that's often described as mild and neutral. Compared to traditional rice, Palmini rice doesn't have a strong flavor of its own. Instead, it takes on the taste of the ingredients and seasonings used in the dish. Think of it as a versatile base that complements the flavors of your favouirite recipes without adding a distinctive taste of its own. Whether paired with savory or sweet ingredients, it does a great job of soaking up sauces like soy sauce or butter. You can purchase Palmini Here. Another one I really enjoy is:
Natural Heaven's White Rice made with Hearts of Palm. It's already cooked, in a pre-portioned bag, just heat and serve. It's mild, neutral, and slightly tangy. Both have a subtle flavour on their own, and when processed into rice form, the result is a rice alternative that doesn't have a strong taste. Similar to Palmini rice, the appeal of Hearts of Palm Rice lies in its texture and its ability to absorb the flavours of the dishes it's used in. It serves as a versatile and low-carb option, allowing the other ingredients and seasonings in your recipes to take centre stage.
PASTA:
Clearly, I like the brand Natural Heaven, (no, i'm not sponsored, I just truly, like them, if you want to sponsor me, i'm right here!) there doesn't seem to be much competition in the 'Hearts of Palm Pasta' category. I've tried these in different ways, the lasagna reminded me much of a bamboo shoots texture which I like, so it wasn't a problem for me. The spaghetti and angel hair pasta have a firm and slightly crunchy texture. It's not as soft as traditional wheat-based pasta but provides a satisfying bite.
The pasta strands resemble traditional spaghetti and angel hair in appearance, offering a similar look on the plate. As I've mentioned: the flavour is mild and neutral, allowing it to pair well with a variety of sauces and seasonings. It doesn't have a strong taste of its own, making it versatile for different culinary creations. Check out their product list here.
MASHED POTATOES:
Yes, mashed potatoes and they don't suck! I've personally used these brands whenever I'm cutting carbs and craving a good mash without the actual carb content of a potato.
They come, obviously, mashed and cooked. Just heat, season and serve. Hearts of palm mashed potatoes have a smooth and creamy texture, similar to traditional mashed potatoes. However, the texture might be slightly different due to the nature of hearts of palm.
Flavour:
The flavour is mild and neutral, but hearts of palm mashed potatoes may have a slightly tangy or nutty undertone. The flavour is subtle, allowing it to pair well with various seasonings and toppings.
Appearance:
The appearance can be similar to traditional mashed potatoes, especially if seasoned and garnished similarly. The colour may be off-white, and the consistency can be adjusted based on personal preference.
I absolutely love adding butter, salt, pepper and loading it with a great au jus or a carb friendly gravy. The better you season it, the better it is.
Shirataki
Shirataki, also known as konjac noodles, is a type of traditional Japanese noodle made from the konjac yam's root. These noodles are popular for their low-calorie and low-carbohydrate content, making them a suitable choice for those following low-carb or ketogenic diets. Shirataki noodles have a unique texture and are often used as a substitute for traditional wheat-based noodles in various dishes.
There are a few different types of shirataki noodles, each with its own characteristics:
Regular Yam Shirataki Noodles:
These are translucent, gelatinous noodles made from konjac yam flour and water. They are virtually flavourless on their own, allowing them to take on the taste of the dish. These are the ones I would use for noodle soup dishes like ramen, pho or a curry soup as it doesn't hold the flavour as well as the tofu shirataki brands. These can be found in any major grocery store in the health food or asian aisles. Most asian grocers like T&T, and Nations also sell them. White Shirataki Noodles from Gunma, Japan or the Miracle Noodle Product line which has a wide variety, even ready to eat meals.
<-- This Heiwa - Yam Noodle are cute and bundled up for foods like soups but they specifically designed for hot pot, you may find products that are pre-packaged like this brand that facilitates easy use in hot pot cooking. These noodles are usually packaged in a way that keeps them together and makes them convenient for adding to a hot pot without the need for separating individual strands
Tofu Shirataki Noodles:
Tofu shirataki noodles are a blend of konjac yam flour and tofu, resulting in a slightly softer texture. These would be the ones I use for traditional pasta sauces like tomato or cream sauce. They are also great in stir fries. NuPasta or House Foods Tofu Shirataki. You can find them in your local health food stores, but i've had better luck finding the House Foods brand in Asian grocers like T&T or Nations.
Rice Shirataki:
This variation is similar to regular shirataki noodles but is shaped like rice grains. It's a low-carb alternative to traditional rice. This Rice-Shaped Konjac is not a favourite of mine for rice meals but would taste good in a soup like a chicken and rice type soup.
Lettuce Wraps
Lettuce wraps have a long history and are found in various culinary traditions around the world. One notable origin of lettuce wraps is associated with Asian cuisine, specifically Chinese and Southeast Asian influences. In Chinese cuisine, dishes like "san choy bau" involve using lettuce leaves as a wrapper for a filling of minced meat, vegetables, and flavourful sauces. This practice has influenced other Southeast Asian cuisines as well. In Western culture, the idea of lettuce wraps gained popularity as a healthier and lighter alternative to traditional sandwiches and wraps. Restaurants and home cooks alike embraced the idea of using large lettuce leaves, such as iceberg or butter lettuce, as a vessel for holding various fillings.
Not many people like vegetables, I get it. But, if you're trying to cut back carbs, lettuce can be your best friend. With so many types and different flavour profiles, there has to be one that you're sure to like. Depending on the type of green, the varieties offer a range of textures and tastes, allowing you to choose the one that best suits your preferences and the specific dish you're preparing. Keep in mind that there are many other types of lettuce, including green leaf lettuce, oak-leaf lettuce, and more, each with its own unique characteristics. Here's a fun list of lettuce:
Iceberg Lettuce:
Known for its crisp texture and mild flavour, iceberg lettuce has pale green leaves that form a tight, compact head. It's commonly used in salads, sandwiches, and wraps.
Romaine Lettuce:
Romaine lettuce has long, dark green leaves with a sturdy rib down the centre. It has a slightly bitter taste and a crisp texture. Romaine is often used in Caesar salads and adds a robust crunch to various dishes.
Butterhead Lettuce (e.g., Bibb and Boston):
Butterhead lettuce varieties, such as Bibb and Boston, have tender, buttery leaves that form loose heads. These lettuces have a mild and sweet flavour, making them great for salads and sandwiches.
Red Leaf Lettuce:
Red leaf lettuce has loose, frilly leaves with a reddish-purple tint. It has a mild, slightly peppery flavour and adds colour to salads and other dishes. Red leaf lettuce is often used in mixed greens salads.
Arugula:
While not a traditional lettuce, arugula is a leafy green commonly used in salads. It has dark green, peppery leaves and adds a distinctive flavour to salads, sandwiches, and pizzas.
Ways to sub-in lettuce
Burgers:
The most common way to sub carbs is with a lettuce wrap burger! Using large lettuce leaves like Iceberg or butter head lettuce.
Tacos:
Fill lettuce leaves with seasoned ground meat, beans, cheese, and your favourite taco toppings for a carb-free taco experience. Crunch factor may be different but your waist will thank you.
Sandwiches and Wraps:
Just like the burgers, substitute bread or tortillas with lettuce leaves for a lighter option. Fill them with deli meats, cheeses, and veggies for a refreshing sandwich.
Asian-Inspired Wraps:
Use lettuce wraps as a base for Asian-inspired dishes like lettuce wraps with minced chicken or pork, water chestnuts, and hoisin sauce. Recipe Here.
Chicken or Tuna Salad Wraps:
Wrap your chicken or tuna salad in lettuce leaves for a carb-free lunch option.
Sushi Rolls:
Create sushi rolls using large lettuce leaves as the outer layer, filled with your favourite sushi ingredients like fish, avocado, and cucumber.
Breakfast Wraps:
Fill lettuce leaves with scrambled eggs, bacon, and cheese for a low-carb breakfast wrap.
BLT Lettuce Wraps:
Skip the bread and create a bacon, lettuce, and tomato wrap using large lettuce leaves.
Greek Gyro Wraps:
Fill lettuce wraps with gyro meat, tzatziki sauce, tomatoes, and onions for a low-carb take on a Greek favourite.
You see where I'm going with this right? Possibilities are endless.
Wrap it up
While, we're on the subject of wraps, there are other options besides lettuce (yay!) When choosing low carb or carb free wrap alternatives, consider your flavour preferences, the texture you desire, and the specific dish you're preparing. Experiment with different options to find the one that best suits your tastes and dietary needs.
Egg Wraps
I want to start with my least favourite, I'm going to add it to the list because I have tried it and I feel like I didn't give it a chance to bring out its flavour to its full potential but maybe you can. You can read more about it here on the Crepini website. I remember buying these at Costco but it seems like you can purchase them on their website.
Or you can also make it yourself (and it could taste the way you'd like) with a recipe here.
Cheese Wraps
Mmm. Cheese. Cheese wraps, as a low-carb alternative to traditional wraps or tortillas, have become popular in recent years, particularly within the context of ketogenic (keto) and low-carb diets. While there isn't a specific documented history for cheese wraps, we just know: they're tasty.
The concept of using cheese as a wrap likely originated from the idea of utilizing cheese's natural melting and binding properties to create a pliable, yet sturdy, wrapper for various fillings. Today, cheese wraps are embraced by individuals seeking alternatives to traditional wraps while enjoying the rich and savoury flavour of cheese in their meals. This Folio Brand Cheese Wrap can be eaten just as is or melted to become a crispy cheese wrap.
Yes, you can make your own crispy cheese taco shell? Whaaat? Check out the recipe here.
You can exploring variations like cheddar, mozzarella, or even cheese blends, to meet your cheesy, low carb needs.
Cheese wraps offer versatility in both savoury and sweet dishes. They can be filled with meats, vegetables, and sauces for savoury options or used as a base for dessert wraps with berries and cream.
Keto Tortillas
Saved the best for last!. The Oroweat Keto Original Tortillas are my absolute favourite! I usually purchase them at my local Walmart. Here's why I love them
Ingredients:
Keto tortillas typically use low-carb and high-fibre ingredients to replace traditional flour. Common ingredients include almond flour, coconut flour, psyllium husk, flaxseed meal, and sometimes egg or dairy products.
Higher in Healthy Fats:
Keto tortillas often incorporate sources of healthy fats, such as almond flour or coconut flour. These fats contribute to the overall macronutrient profile, aligning with the high-fat content characteristic of a ketogenic diet.
Gluten-Free:
Many keto tortillas are gluten-free, catering to individuals with gluten sensitivities or those following a gluten-free lifestyle.
Fiber-Rich:
To enhance the fibre content, keto tortillas may contain ingredients like psyllium husk or flaxseed meal, contributing to improved digestibility and a feeling of fullness.
Flexible and Versatile:
Keto tortillas are designed to be flexible and versatile, making them suitable for various culinary uses. You can use them for wraps, tacos, quesadillas, or any other application where traditional tortillas are used.
And....they're only 13 grams of carbs whereas a standard 8-inch flour tortilla typically contains around 22-50 grams of carbohydrates depending on the ingredient content. In my personal opinion: they taste the closest to real tortillas without a weird after taste.
Sweeteners
Sugar is the biggest, baddest carb we know. I honestly hate the taste of splenda and sweet n lows and that such. Here are some other alternatives for sugar, if you really have a sweet tooth and need to add it into your coffees or low carb desserts:
Xylitol & Erythritol: Coming in at my least favourite of my top 3 favourites: Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It has a sweet taste similar to sugar but with virtually no calories and a minimal impact on blood sugar. Xylitol is another sugar alcohol commonly used as a sugar substitute. It has a sweetness similar to sugar and is often used in keto-friendly products like sugar-free gum and candies. It has less of that 'Spenda after-taste'. Click the photos above to purchase.
Stevia: I know I dissed Splenda but Splenda is a sucralose-based artificial sweetener but they made a Stevia version! So, yes, coming at at number 2: Stevia is known for its intense sweetness, which can be significantly sweeter than table sugar (sucrose). The sweet compounds in stevia, called steviol glycosides, are responsible for its sweet taste. These compounds are extracted from the leaves of the stevia plant and purified to create various forms of stevia sweeteners. One of the main benefits of stevia is that it contains zero calories and carbohydrates, making it an attractive option for people looking to reduce their calorie and carbohydrate intake. It is intensely sweet, so only a small amount is needed. Stevia is calorie-free and has no effect on blood sugar levels, making it an excellent option for keto. You can find Stevia at your local grocery store like Wal-Mart or any health food store.
I did it again. Splenda knew they sucked (sorry, not sorry Splenda), so they made a line with my number one favourite: Monk Fruit Sweetener!(or monk fruit extract) It's very easy to find at my local Wal-Mart, that's why I pick the Splenda brand but before it existed, I was scooping this out from Bulk Barn or other places you buy bulk food.
Monk Fruit Sweetener is a natural sugar substitute derived from the monk fruit, also called luo han guo. Monk fruit is a small, round fruit native to southern China and northern Thailand. It has been used for centuries in traditional Chinese medicine and as a natural sweetener in culinary applications. Monk fruit sweetener is significantly sweeter than sugar, with some sources estimating its sweetness to be 100-250 times that of sucrose (table sugar). Despite its intense sweetness, monk fruit sweetener does not contain any calories or carbohydrates, making it suitable for people looking to reduce their calorie or carbohydrate intake. Monk fruit sweetener has a clean, sweet taste similar to sugar, with little to no aftertaste. Unlike some other natural sweeteners like stevia, which can have a bitter or licorice-like aftertaste for some people, monk fruit sweetener is generally well-tolerated and preferred by those seeking a more neutral taste making it my absolute favourite!
Final Words:
Embracing a low-carb lifestyle doesn't mean sacrificing flavour or variety. With the wide array of delicious low-carb alternatives available, you can still indulge in your favourite dishes while supporting your health and wellness goals. Whether you're cutting carbs for weight loss, managing diabetes, or simply seeking a more balanced diet, exploring these alternatives can open up a world of culinary possibilities. So, next time you're in the kitchen, don't hesitate to swap out high-carb ingredients for their low-carb counterparts and discover a newfound appreciation for wholesome, satisfying meals.
Comments