#FoodSubstitutions

[ketolifestyleus]

Beyond Carbs: A Tactical Guide to 15 Keto Food Swaps for Success

Maximize Your Ketogenic Lifestyle with Smart Substitutions

Embarking on a ketogenic diet involves more than just a commitment to high-fat, low-carb eating. The journey to ketosis requires a keen awareness of the foods that can either fuel your success or hinder your progress. In the world of keto, where the goal is to limit daily net carbohydrates to 20 to 50 grams, every food choice matters.

While the keto diet offers significant benefits for some, it’s essential to acknowledge that it might not be suitable for everyone, particularly those with certain health conditions. Before diving into the world of ketosis, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance.

In this exploration of the keto landscape, we delve into 15 foods that are best avoided on the ketogenic diet and offer healthier alternatives to keep you on the path to success. From salads to snacks and beverages to main courses, understanding these swaps will empower you to make informed choices, ensuring a satisfying and sustainable keto journey.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

1. Skip Croutons and Sprinkle Hemp Hearts on Your Salad

Croutons, often used to add crunch to salads, are high in net carbs. Two tablespoons of croutons contain almost 3g of net carbs, limiting your carb allowance for other nutritious additions. Instead, opt for hemp hearts, which are nutrient-dense and low in carbs. Two tablespoons of hemp hearts have less than 1g of net carbs and provide a rich source of unsaturated fats.

2. Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

Peas, being a starchy vegetable, are higher in carbs compared to nonstarchy options like broccoli or zucchini. A cup of peas contains 12g of net carbs. Choose nonstarchy vegetables like broccoli (3.7g of net carbs per cup), zucchini (2.6g of net carbs per cup), or raw spinach (0.4g of net carbs per cup) to maximize fiber intake.

3. Low-Calorie Snacks May Still Be High-Carb — Choose Sunflower Seeds Instead

Many low-calorie snacks are high in carbs, defeating the purpose of a keto diet. Opt for keto-friendly snacks like sunflower seeds, toasted pumpkin seeds, and nuts, which are easy to find and provide a satisfying crunch without excessive carbs.

4. Potato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed SnackPotato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed Snack

Potato chips are a classic snack but are high in carbs, with 14g of net carbs per 1-ounce serving. Make a keto-friendly alternative by finely chopping nuts and seeds, adding white vinegar and salt, and rolling the mixture in pieces of nori seaweed. Bake until crispy for a savory and satisfying snack.

5. Bananas Are High Carb, but Berries Can Work on Keto

Bananas are rich in carbs, with one banana containing over 20g of net carbs. Choose lower-carb fruits like berries, with raspberries having only 1.7g of net carbs per ¼ cup. Keep fruit portions small to stay within your daily carb limit.

6. Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant

Glazed ham is a processed meat cooked with a sugar coating, containing 7.3g of net carbs per serving. Opt for traditional sliced deli ham with 0g of carbs per slice. Check the ingredients to ensure it’s free of added sugars.

7. Margarine Isn’t Keto-Friendly, so Opt for EVOO

Avoid margarine, especially those with trans fats. Instead, use extra-virgin olive oil (EVOO), rich in heart-healthy monounsaturated fatty acids. Research supports the cardiovascular benefits of olive oil, making it a healthier choice for keto cooking.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

8. Piña Coladas Are Sugar Bombs — Sip on a Vodka Soda Instead

Blended, frozen drinks like piña coladas are loaded with sugar, with one small serving containing 32g of net carbs. Opt for a vodka soda with zero carbs per drink when consuming alcohol on keto.

9. Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

Most beers, including light ones, contain around 6g of carbs per 12 oz can. If you choose to indulge, be mindful of the carb content and consider light beer in moderation.

10. Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is

Sweet potatoes, while nutritious, are high in carbs, with about 20g of net carbs per medium-sized spud. Substitute with cauliflower, a versatile and low-carb alternative with only 3.2g of net carbs per cup.

11. Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead

Whole milk has 11.3g of net carbs per cup, making it unsuitable for keto. Choose almond milk, with approximately 1g of net carbs per cup, or opt for unsweetened soy milk with 2g of net carbs and 7g of protein per cup.

12. Trail Mix Is a No-No; Raw or Salted Nuts Are a Go

Commercial trail mix often contains high-carb ingredients like raisins, pretzels, and chocolate candies. Stick to plain or roasted, salted nuts for a satisfying snack that’s low in net carbs. Almonds, for example, provide 2.6g of net carbs per ounce.

13. Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers

Carrots, while nutritious, contain 4.1g of net carbs per medium-sized carrot. Opt for nonstarchy sources of vitamin A, such as red bell peppers, which have fewer carbs (2.9g of net carbs per small pepper).

14. Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice

Regular soda is high in sugar, with one cola containing 36.8g of sugar per 12-oz can. Choose unsweetened sparkling water as a refreshing and carb-free alternative to regular and diet sodas, which may contain artificial sweeteners.

15. Butternut Squash Is Too Starchy, Yet Spaghetti Squash Is Keto-Friendly

Butternut squash is nutrient-packed but high in carbs, with over 15.3g of net carbs per cup. Opt for spaghetti squash in moderation, with 3.9g of net carbs per ½ cup. Use it as a low-carb alternative for traditional pasta dishes.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

In conclusion, navigating the keto diet requires careful consideration of food choices to stay within the recommended carb limits. By making informed swaps and choosing low-carb alternatives, you can enjoy a variety of flavorful and satisfying meals while working towards your keto goals. Remember to consult with a healthcare professional or registered dietitian before starting any restrictive diet to ensure it’s suitable for your individual health needs.

[ivandimarcophoto]

Cooking Substitutions Day 218 Day 218 of our culinary journey brings you a variety of cooking substitutions. Check out these handy tricks to enhance your favorite recipes.

[52woc]

Cooking Substitutions Day 218

Get ready to take your cooking skills to the next level with Day 218's amazing cooking substitutions. Say goodbye to bland dishes and hello to culinary creativity.

[divya1234]

Onion Powder: Concentrated Flavor Boost with Health Benefits

Unlocking the Potential of Onion Powder

In the world of culinary delights, few ingredients offer as much punch per pinch as onion powder. This unassuming spice, derived from the dried and ground bulbs of the onion plant, holds within it the power to transform ordinary dishes into extraordinary culinary experiences. Beyond its ability to elevate flavors, however, lies a hidden treasure trove of health benefits waiting to be discovered.

A Concentrated Burst of Flavor

Onion powder, with its intense and concentrated flavor profile, serves as a secret weapon in the arsenal of chefs and home cooks alike. Unlike its fresh counterpart, onion powder delivers the essence of onion in a convenient and versatile form. Just a sprinkle is all it takes to infuse dishes with a rich, savory taste that complements a wide range of cuisines.

From soups and stews to marinades and rubs, the culinary applications of onion powder are virtually endless. Its ability to enhance the flavor of dishes without overpowering other ingredients makes it a staple in kitchens around the world.

Nutritional Bounty

While onion powder may be prized for its flavor-enhancing properties, its nutritional value should not be overlooked. Despite its small size, onion powder is packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.

Among its nutritional offerings are calcium, iron, folate, magnesium, phosphorus, and potassium—nutrients that are vital for various bodily functions, including bone health, blood circulation, and muscle function. Additionally, onion powder contains potent antioxidants such as quercetin and sulfur compounds, which have been shown to possess anti-inflammatory and immune-boosting properties.

Promoting Health and Wellness

Incorporating onion powder into your diet can offer a myriad of health benefits. Its antioxidant-rich nature helps combat oxidative stress and inflammation in the body, reducing the risk of chronic diseases such as heart disease and cancer. The presence of sulfur compounds further enhances its health-promoting properties, supporting detoxification processes and promoting liver health.

Studies have also shown that regular consumption of onions, whether in powder or fresh form, may have protective effects against certain types of cancer, thanks to their high antioxidant content. Additionally, onions have been linked to improved digestive health, blood sugar regulation, and immune function.

For more information visit us:

[donhornsby]

Shout OUT to the good folks at Simply Eggless! As one who suffers from an extreme allergy to eggs, I have craved scrambled eggs, a chili cheese omelet, or a bagel/egg/cheese sandwich for years. But due to my allergy, I have refrained from eating anything with eggs. If I accidentally have them in food, I will spare you the gory details, but I look like the Elephant Man, for starters. But a new eggless substitute is the closest I have had to a scrambled egg in years. Simply Eggless fries up like a scrambled egg, with a remarkable "eggish" consistency and taste. I used it in a stir fry for homemade Pad Thai a few nights ago. And I enjoyed a delicious egg, steak, and cheese biscuit this morning. Thank you, @trysimplyeggless ! #simplyeggless #eggs #food #allergies #foodallergies #foodsubstitutes #delicious (at Salem, Oregon) https://www.instagram.com/p/CfcBqcMJmsT/?igshid=NGJjMDIxMWI=

[cookrunwrite]

Egg replacement tips! Happy Thursday! #thefierywhisk #thefierywhiskbakingblog #thefierywhiskbakery #thefierywhiskfoodblog #food #baking #eggs #eggreplacement #foodsubstitutes #foodsubstitutions #cooking #foodblogfeed https://www.instagram.com/p/CCuPNLDlFsA/?igshid=1uwxstgxs5lei

[aquariandeity]

Change the way you eat… de-clutter your diet… de-clutter your life #healthiswealth #grateful #blessed #thankful #foodsubstitutes #cleaneating #life https://www.instagram.com/p/CTZeRKWnMGs/?utm_medium=tumblr

[nutrisaudevip]

Você conhece alguém que já acorda pensando em comer berinjela, repolho ou alface? Mas, se as opções forem pizza, chocolate, hambúrguer, sorvete ou batata frita, a resposta pode ser diferente. Isso não é nenhuma surpresa quando certos alimentos apresentam uma combinação de GORDURA, AÇÚCAR e SAL (energia), eles ficam praticamente irresistíveis para o nosso cérebro! E a indústria de alimentos sabe disso há muitos anos. No final da década de 90 um cientista chamado Howard Moscowitz descreveu o chamado ponto do êxtase ou da felicidade, ou seja, a combinação de sal, açúcar e gordura que ativa ao máximo nossas papilas gustativas e acionam os centros do prazer do cérebro. 😮 Quando você come gordura, as regiões de recompensa do cérebro são ativadas, as mesmas que o álcool e as drogas estimulam. Quando você come muito açúcar, a insulina e a dopamina são acionadas, fazendo com que você queira comer cada vez mais, desse tipo de alimento. Essas comidas são conhecidas como alimentos gatilhos, pois disparam a vontade de comer, tornando impossível comer um só. Para fugir dessas armadilhas, não basta força de vontade. Você precisa: • evitar ter esses alimentos em casa • comer proteína de boa qualidade em todas as refeições • fazer atividade física • controlar o estress • dormir bem para que os hormônios e neurotransmissores estejam bem equilibrados. Você já passou por essa experiência “é impossível comer um só!” ?? Comente aqui! 👇🏻👇🏻👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #bemestar #saude #saúde #nutrição #wellness #health #nutrition #foodsubstitute #perderepeso #saudevida #emagrecercomsaude #coach #5pilares #desafio21dias #desafio #coaching #maratona #slimday #shake #cha #perderpeso #reduzir #emagrecer #longevidade #graziemille #24hours #mae #mãe #pai #love https://www.instagram.com/p/CRT-7JWDN3L/?utm_medium=tumblr

[hcgdietinfodotcom]

I think we’ve all felt this one 😂 Medical Weight Loss: https://hcgdietinfo.com #medicalweightloss #weightlossfoods #eatthisnotthat #healthyfoodchoices #hcgdietfoods #foodsforweightloss #foodsubstitutes #weightlosslol #losetheweight #diethumor #funnystuff #thursdaythoughts #diethumor #hcgdietphase3 #hcgdietfoods (at Las Vegas, Nevada) https://www.instagram.com/p/CREv3hvjEEq/?utm_medium=tumblr

[sbranac]

...vem que é fácil!! . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #bemestar #saude #saúde #nutrição #wellness #health #nutrition #foodsubstitute #perderepeso #saudevida #emagrecercomsaude #coach #5pilares #desafio21dias #desafio #coaching #maratona #slimday #shake #cha #perderpeso #reduzir #emagrecer #longevidade #graziemille #24hours #mae #mãe #pai #love https://www.instagram.com/p/CLx53A3HEjr/?igshid=16a4tizjdy339

[drmilliesays]

If you’re thinking of going vegan or vegetarian, and want to know what foods to eat instead check out this online health education series video

[kittycheung]

Stir fry Choi sum & beef kind of day. Another option for a #lowcarbdiet meal 😋 One of my favorite go to #fooddiet . . . #stirfrybeef #stayhealthy #weightlossjourney #weightlosstransformation #healthyeats #healthydiet #healthymeals #healthychoices #healthyeating #stayingfit #tryingtoloseweight #foodislife #foodshare #foodgram #foodporn #foodisfuel #tasty #proteinfood #eatyourgreens #yummyinmytummy #weightlossfood #dontstarveyourself #mealprepping #cauliflowerrice #cauliflowerfriedrice #foodsubstitutes #foodideas #eathealthy #buzzfeedfood #allrecipes

[leveggiejourney]

Soy based product - Substitute eggs. Such as: Soymilk, soybean, edamame, tempeh, tofu One of the main protein source especially for strict Vegan & Vegetarian. 🌱It is generally cholesterol free and low in saturated fat which decreases the risk of developing cardiovascular diseases. 🌱Rich in fiber 🌱 Contains omega3 #vegetarian #vegan #vegetarianism #veganism #soybasedproduct #vegetariandiet #vegandiet #foodsubstitutes #eatlesseggs #tofu #tempeh #edamame #soybeans #soymilk #freefromcholesterol #freefromcardiodisease #le_veggiejourney #素食之旅 #knowledge #goodtoknow #lifeofvegetarian #lifeofvegan https://www.instagram.com/p/CGAk98PjRIO/?igshid=1x3tidjrkxuwy

[divya1234]

Onion Powder: Potent Flavor, Powerful Nutrition

Onion powder, a versatile kitchen ingredient, serves as more than just a flavor enhancer—it's a powerhouse of nutrition packed into a convenient, easy-to-use form. In this article, we explore the multifaceted benefits of onion powder, from its ability to elevate dishes with its robust flavor to its impressive array of health-boosting properties.

Flavor Intensifier

Derived from dried onions that have been finely ground, onion powder offers a concentrated burst of onion flavor without the bulk of fresh onions. Its powder form allows for easy incorporation into various recipes, lending depth and complexity to dishes with just a sprinkle. Unlike fresh onions, which can sometimes dominate the palate, onion powder provides a more subtle yet equally satisfying onion essence, making it suitable for a wide range of culinary applications.

Nutrient-Rich Profile

Despite its minimal calorie content, onion powder is rich in essential vitamins, minerals, and antioxidants. Among its nutritional offerings are calcium, iron, folate, magnesium, phosphorus, and potassium, all of which play crucial roles in supporting overall health and well-being. Additionally, onion powder contains potent antioxidants like quercetin and sulfur compounds, which have been linked to various health benefits, including reduced inflammation, improved heart health, and enhanced immune function.

Health Benefits

Incorporating onion powder into your diet can offer a multitude of health benefits. Its antioxidant content helps combat oxidative stress and inflammation in the body, reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. The presence of sulfur compounds not only contributes to onion powder's distinctive flavor but also supports detoxification processes in the body, promoting liver health and aiding in the elimination of harmful toxins.

Incorporating Onion Powder Into Your Cooking

From soups and sauces to marinades and rubs, the versatility of onion powder makes it a valuable addition to any kitchen. Experiment with incorporating it into your favorite recipes to add depth of flavor and boost their nutritional value. Whether you're grilling, roasting, sautéing, or baking, a dash of onion powder can elevate the taste profile of your dishes and impart a subtle yet satisfying onion essence.

For more information visit us:

[chrislai88]

What do you do when you can’t eat rice because you’re diabetic? Substitute with thread bean noodles instead and get creative with the meal prepared for the family .... stir fried beef with bokchoy and bakuteh soup for dinner prepared by the other half😋👍✨ . . . . . #creativeeating #foodsubstitutes #threadbeannoodles #noricediet #diabetic #chinesefood #stirfriedbeefwithbokchoy #bakutehsoup #chillies🌶 #lowgi #lowerstarch #lowfat #lifestyleadjustments #yummyfood #mydinner #humpday #weekdaymeals #foodnom #foodstagram https://www.instagram.com/p/Bqbzze3gVKs/?utm_source=ig_tumblr_share&igshid=1a23bqd4q1rr6

[kimberk2091-blog]

Wanting something sweet or something salty without adding calories and sodium back to your foods!? Here are some easy switch outs to salts and sugars ❤💚❤ #healthyliving #health #foodsubstitute #salt #sugar #itworks💚