Smart Carb Swaps From Breakfast to Dinner is a way to incorporate healthier choices while still satisfying your taste buds. Switching out some carbs may be the difference between a meal you love and a dish you dread, so it might be time to retrain your brain and taste buds!
Here are some changes that can get you started:
1.Swapping white rice for brown rice or quinoa in pasta dishes.
This one is so easy, you just need to realize that white rice is not actually a whole grain! It has been processed to remove the bran and germ and even the outer layers of the rice grain. Rice bran, which is high in fiber and B vitamins, contains phytochemicals that may protect against cancer if consumed with brown rice or quinoa. Quinoa is considered a supergrain because it contains all nine essential amino acids.
2.Swapping pasta for a side dish of steamed veggies like asparagus or broccoli.
Pasta has almost zero nutritional value and does not contain any protein except for your favorite meat sauce or marinara sauce. If you want to cut down on carbs, stick with the veggies. The only thing better than fresh veggies is the veggie platter at your favorite Italian restaurant!
3.Swapping white flour tortillas for corn tortillas and using sourdough bread in place of white bread.
Use whole grain and wheat tortillas instead of white flour versions. Whole grain versions contain more fiber, protein, and nutrients than their refined counterparts. Find a variety of whole grain or wheat tortillas in most supermarkets today including brown rice, whole wheat and flaxseed.
4.Swapping white bread for whole grain bread, toast or pita.
Whole grain breads are made with the pieces of whole grain kernels that remain after grinding and baking. Store-bought whole grain bread will contain nutrition facts on the back of the package because most companies feel it is important to educate consumers about the amount of nutrients in their product!
5.Swapping white rice cakes (weirdly created by steaming and milling brown rice, then dehydrating it so that all the starch is removed) for brown rice or quinoa in stir-fries or soups.
Brown rice or quinoa (once rinsed) has been a staple food in many cultures for centuries. In cultures that consume it, it is often consumed as a complete meal with other vegetables and fish added to the rice or quinoa. You can find brown rice or quinoa at most supermarkets, health food stores and Asian markets. Quinoa is also high in prebiotics, which improve digestive health.