Here are some foods that can be used as substitutes without sacrificing taste:
Save 30 grams per cup by steaming or microwaving fresh or frozen cauliflower. Add butter substitute, non-fat half-and-half milk, mash (or puree in a food processor) and enjoy.
Save 30 grams of carbs per cup. Cut spaghetti squash in half and remove the seeds, cook in a microwave (face-down on a plate with a ¼ cup of water) for 10 min (until soft), scrape out the spaghetti strands and top with pasta sauce and cheese
Mix well: ½ cup of oatmeal, 1/4 cup of cottage cheese, 2 eggs, and dash each vanilla, cinnamon, and nutmeg. Cook the batter as you would “normal” pancakes. They taste great and will save you 45 grams per pancake.
When baking cakes, muffins or quick pieces of bread, use almond or coconut flour, or flaxseed meal instead of white enriched flour. Use at a one-to-one replacement and save 3 grams of carbs per two tablespoons used.
Unsweetened almond or coconut milk. Use in recipes, on cereal or drink as regular milk. You’ll save about 3.5 grams of carbs per cup.
One of the main culprits high in carbs is sugar. Regular granulated sugar has 4 grams of carbs per teaspoon. Using a natural sugar replacement, such as Stevia doesn’t add any carbs as it is zero-calorie is one choice. And this now brings us to…
1/3 cup unsweetened (16 tsp) apple sauce has 12g carbs and 10g sugar. (Applesauce per teaspoon has .62g sugar and 0.75g carbs compared to sugar which has 4.2g of carbs per teaspoon.
Plus research shows that one apple can contain more antioxidant benefits than 1,500 mg of vitamin C, one of the most potent of all antioxidants. Antioxidants neutralize free radicals, which have been implicated in heart disease and cancer.
Cutting carbs doesn’t mean giving up your favorite foods; just make some lower carb substitutes that make the foods guilt-free, but still taste good.