10 Food Swaps That Instantly Improve Your Blood Sugar Levels And Energy
We all know that carbohydrates are bad for the overall health. However, lots of carbohydrates, which contain fiber, iron, protein and vitamins B, are healthy for us.
TYPES OF CARBOHYDRATES
Carbohydrates can be simple and complex. Simple carbohydrates, which are made of low-chain carbon molecules, may increase the levels of blood sugar. Simple carbohydrates include donuts and pasta.
On the other hand, complex carbohydrates, which are made of long-chain carbon molecules, do not cause blood sugar spikes.
According to Kim Larson, a dietitian form the Academy of Nutrition and Dietetics, simple carbohydrates has no nutritional benefits. In fact, sugar leads to inflammation, which causes other health issues, such as: heart disease and cancer. Inflammation also damages the skin, as it contributes to skin aging. The body takes longer to break down, which means sugar is not carried directly into the bloodstream.
NOT ALL CARBS ARE EQUAL
You can avoid simple, refined carbohydrates by replacing them with fruits, vegetables or pulses, or legumes.
In order to help people reduce their carbohydrate intake, a group of nutritionists submitted several low-carb food swaps:
1. Sweet potato
People buy bread to make a toast. However, did you know that you can reduce carb intake by replacing bread with sweet potatoes.
Stephanie Middleberg, a registered dietitian, explained that sweet potatoes are richer in fiber than whole potatoes and are unprocessed. In addition, sweet potatoes contain high amounts of magnesium, potassium, vitamin A and vitamin C.
To make a sweet potato toast, you have to peel the potato, slice it up and put the potato slices in the toaster. After that, you can top the slices with nut butter, eggs, brie and wild Alaskan salmon.
2. Fava bean flour
Broad beans, or Fava bean flour, came in a pod, like green beans. If they are young, they are tasty and tender in the pod, whereas if they are mature, they are bitter. Therefore, it is better to take the beans out of the pod and use them in a variety of recipes.
You can also use Fava bean flour, which is a great alternative to the conventional flour. Fava beans are rich in folic acid, magnesium, potassium, antioxidants and fiber. Moreover, they contain mineral and protein.
3. Mashed turnips
Even though turnips are like potatoes, this starchy vegetable contains only 2/3 of calories. Moreover, an 8-gram serving of turnips contains fiber, antioxidants, vitamin A, vitamin C and vitamin K.
You can easily prepare mashed turnips. First, wash and peel the turnips. Then, bake or steam them, and scoop out their insides. You can prepare a delicious meal by adding cheese, butter or grass-fed milk.
4. Lettuce wraps
Many restaurants have been wrapping turkey, chicken and vegetables in lettuce, but at home you can try greens or other alternatives. You can try white beans wrapped in kale leaves, topped with marinara.
According to Marisa Moore, a registered nutritionist and dietitian, kale, chard, lettuce and collard greens represent a nutritious way to replace taco shells and lower calorie intake.
We opt for sandwiches when we want to prepare a quick meal. However, apple slices are an alternative to bread. Cut two apple slices and spread them with nut butter. After that, top them with additions, such as: cinnamon, dried cherries or pumpkin seeds. When you press the apple slices together, the nut butter prevents the extract falling.
6. Carrot noodles
You can replace pasta with carrot noodles, topped with Thai peanut spice, which is gluten-free and low-carb.
7. Whipped cauliflower
The nutritional data shows that the cauliflower is more nutritional than white potatoes. Namely, the white potatoes contain 32 grams of carbs, 1 gram of sugar and 2 grams of fiber, whereas the cauliflower contains 5 grams of carbs, 2 grams of sugar and 3 grams of fiber.
You can use steamed cauliflower florets as an alternative to white potatoes. Also, you can add salt, onion or garlic powder, and a dash of celery root.
8. Spaghetti squash
Spaghetti squash is a great alternative to pasta. Not only it is low in carbs, bit is also contains fiber, folate and potassium. Namely, a serving of spaghetti squash will save you 30 grams of carbs and 200 calories.
Place the squash slices in a baking dish with water in it. Add butter and salt in it and bake it for an hour.
Scrape the slices with a fork and serve the spaghetti. You can top them with fresh herbs or grass-fed ricotta cheese.
9. Almond flour pancakes
Use almond rather than white flour to prepare pancakes, low in carbs. Whip up or whisk the butter with a blender and add berries for color.
10. Broccoli rice
You can easily prepare broccoli rice. All you have to do is to toss or grate broccoli florets in the processor and steam them. You can also top them with grass-fed butter or salt.
Broccoli rice is rich in vitamin B6, vitamin K and fiber, which lower the risk of diabetes and heart disease.