Healthy Recipes That Swap Carbs For Veggies (2024)

FAQs

What is a good vegetable substitute for carbs? ›

Cauliflower

Cauliflower has a mild taste and is often used as a substitute for higher carb foods like potato and rice. One cup (107 g) of raw cauliflower contains 5 g of carbs, 2g of which are fiber. It's also high in vitamin K and provides 57% of the DV for vitamin C.

What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice.

Nuts, seeds and avocado — a fruit masquerading as a vegetable — also contain healthy fats. Choose low-fat dairy products. You can get your much-needed calcium from leafy green vegetables, but in their absence, good supplies of calcium can also be found in low-fat dairy products.

As carbohydrates provide most of the fuel for daily activity and functioning, you'll probably have less energy if you stop eating carbohydrates. You may feel more tired and hungry and find concentrating more difficult.

Summary: A portion of fiber and sugar alcohols can be subtracted from total carbs to calculate net carbs. Formula: total carbs minus fiber (or half of IMO) minus half the carbs from sugar alcohols (other than erythritol) = net carbs.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

Green beans are another low-carb wonder at just 4 grams of net carbs per cup, says Newlin. Plus, they're perfect for roasting and dipping—and can offer a satisfying crunch. Green beans contain high amounts of vitamins, fiber, folate, minerals and phytonutrients like carotenoids, flavonoids and phenols.

What are high protein no carb vegetables? ›

What vegetables are high in protein and low in carbs? Some high-protein, low-carb vegetables include kale, spinach, Swiss chard, cabbage, cauliflower, broccoli, and Brussels sprouts. For instance, one cup of cooked spinach contains 5.3 grams of protein and 0.8 grams of carbohydrates.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Low-Carb Alternative: Fibrous Vegetables

Fibrous vegetables like spinach, celery and cucumber are all low-carb veggies that can be consumed on a carb-restricted diet. Enjoy them as a snack, add them to your meals, or pair them with a delicious dip.