The Top Keto Substitutes for Your Favorite Carb-Filled Foods
When getting ready to start the Keto diet, it is important to plan your meals. As this is a low-carb diet, there is a good chance that you are going to need to give up some of your favorite foods. Finding substitutions for these foods may help you follow through with the diet and avoid cheating.
Low-Carb Substitutes for Rice
Rice contains a lot of carbs and very little nutrition, especially if you choose white rice. When you are on the Keto diet, you can still enjoy stir-fry and other rice-based dishes with the following substitutes.
Cauliflower rice is cauliflower that has been ground into rice-sized pieces. It is a low-carb alternative that can be used as a direct substitute for rice in many different recipes as it does not possess a strong taste.
Another substitute is broccoli rice. Broccoli rice, similar to cauliflower rice, contains beneficial nutrients that are not present in rice, including potassium and dietary fiber.
Suitable Substitutes for Bread
Finding a substitute for bread depends on the meal. If you are making a sandwich or a burger, you can replace bread with lettuce to make a lettuce wrap. However, if you are looking for a direct replacement for bread, you can find bread recipes that use almond flour or ground cauliflower as a substitute for flour.
The flour used to make bread and other baked goods is responsible for most of the carbs. When you replace this ingredient with a low-carb alternative such as almond flour or cauliflower, you can make low-carb bread.
Low-Carb Substitutes for Spaghetti
If you are a pasta lover, you will have trouble replacing some of your favorite pasta dishes with low-carb alternatives. You can try zucchini noodles, which are made with shaved strips of zucchini.
Another choice is to make your own low-carb gnocchi. Gnocchi is made with two low-carb ingredients. You simply need shredded mozzarella cheese and egg yolks. The result is a tasty, low-carb pasta substitute that can be used in a variety of pasta dishes.
Low-Carb Replacements for Beans
Beans will be the toughest substitute. Many advocate soy beans as replacements, but The Keto Community does not generally recommend soy products. However, organic and fermented products in small amounts can be consumed. Eden Organic Black Soy Beans are ones that are fermented if you truly must have your beans.
Mash Cauliflower Instead of Potatoes
Another use for cauliflower is as a replacement for potatoes. You can steam a whole cauliflower, mash it, and combine it with some milk and butter to make a low-carb mashed potato substitute.
Other potato substitutes include yams and turnips. While these items still contain carbs, their carb counts are lower than white potatoes and they contain beneficial nutrients.
Finding Suitable Food Substitutions
Before you start the Keto diet, you should make a list of your favorite meals. Find out how much protein, fats, and carbs these meals contain. From there, you can search for alternative options that fit the Keto diet.
Depending on the meal, you may able to replace a single ingredient to make the meal a low-carb option. For example, if you love pizza, you can consider making a low-carb pizza crust with cauliflower dough. If you love cheeseburgers, you can substitute lettuce for the top bun to reduce the carbs.
If you take the time to plan your meals and search for Keto based substitutes, you should find it easier to continue enjoying modified versions of your favorite meals. Just be cognizant of the fact that you should only trust recipes as Keto after looking at the macros and factoring them into your daily food planning.