We all love our carbs, don’t we? They taste good. They help us feel satiated. And they give us a blood-sugar rush that reinforces a positive experience in our brains telling us to repeat the experience and eat more carbs. The problem is, we, as Americans, have grown so fond of carbs that we’re willing to take them in highly processed forms or we ignore healthy portion sizes and this is where they lead to excessive weight gain. That doesn’t mean you have to give up carbs altogether. Just find some smart carb substitutes that can still satisfy your cravings.
Even whole-wheat noodles pack a serious calorie punch. Instead, try Asian noodles like rice noodles or shirataki noodles (created with an Asian yam or tofu). There are several noodles varieties that are carb substitutes like veggie spirals or spaghetti squash.
You don’t have to switch to mashed cauliflower (even though it is an excellent alternative). You can keep potatoes in your diet if you switch to the purple varieties (Purple Peruvian, Blue, Congo, Vitilette, Viking, and Majesty to name a few). These unique spuds carry modestly fewer calories, which is a small-but-important difference. More impressively, however, these potatoes are rich in the flavonoid, anthocyanin, which is known to boost immune function, fight cancer, and prevent aging.
Switch to barley once or twice a week. It has more than twice the fiber of rice or corn and a much lower glycemic index, which means that every calorie is put to better, more complete use. You can also try wild rice, couscous, or bulger.
Whether you are on the Keto Diet or just trying to trim some pounds monitoring your carb intake is a smart start. The best way to track your progress is to weigh yourself weekly and keep a journal of your intake and workouts to see what combination works the best.
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