Substitute High Glycemic Carbs with Better Carbs!

Too many of the wrong kinds of carbs can spike insulin levels and make it more difficult to shed body fat. The key is to replace processed carbohydrates with high-fiber carbs from whole foods. This is as simple as making substitutions.

Cut Back on White Potatoes

If you crave a baked potato, make it a sweet potato instead. Sweet potatoes have a lower glycemic index and are more nutritious than white potatoes. They don’t raise insulin levels and they are rich in heart healthy antioxidants that have anti-cancer benefits. Have a hankering for French fries? Slice sweet potatoes into wedges, toss lightly in either olive oil or coconut oil, sprinkle with sea salt and bake at 425 until brown on bottom, them broil to brown the top. 

Substitute for Pasta

A steaming plate of spaghetti with tomato sauce is a filling and satisfying.  Try replacing the pasta with one of these options:

1. Spaghetti squash at any supermarket and bake it in the oven for an hour at 375 - open it up, and remove the pulp and seeds. Run a fork along the inside to separate out your “pasta” strands.
2. Try one of the new healthier pasta varieties, like Barilla Plus. They have added protein and other Omega 3 fatty acids to lower the glycemic index to make it healthier.
3. Use a metal grater to shred zucchini squash into spaghetti strands. Sautee and add tomato sauce and garlic.

Lower Carb Bread Alternatives

Always choose high-fiber or whole grain bread and enjoy it in moderate amounts.  If you are trying to slim down, try eating your sandwiches open-faced.  You can also try the high fiber, low-carb wraps like the La Tortilla Factory to lighten up a sandwich.

Carb-Cutting Tips for Snacks

Go NUTS!  Nuts won’t send your insulin levels soaring and they contain healthy fats that make them filling and heart-healthy. A recent study showed that up to 15% of the fat in nuts like pistachios isn’t absorbed, so you’re getting free calories when you snack on nuts. People who eat a handful of nuts on most days reduce their risk of death from heart disease by 30-50% while prescription drugs only lower your risk by 20-30%.

Give these carb-cutting tips a try if you’re trying to slim down. They’re more waistline friendly.

Read More