To replace rice and pasta in meals and reduce the amount of carbohydrates in the diet you can use quinoa, amaranth, sweet potato and spaghetti with zucchini, foods that can be added to various preparations, such as pastas, soups, salads, fruit juices. vitamins.
In addition, they are healthy choices for gluten intolerant people, present in pasta, and can be used in various recipes in the kitchen, offering as much variety as rice or pasta.
- Quinoa is a pseudocereal rich in protein and fiber.
- Which can be found in the form of flakes.
- Cereals or flour.
- In addition.
- It is rich in omega 3.
- Calcium.
- Iron and B vitamins.
- Helping to prevent cardiovascular problems.
- Osteoporosis and nervous system problems.
How to consume: To replace rice and pasta, quinoa should be used in cereals, which should be cooked in the same way as rice, using 2 cups of water for each cup of quinoa. In addition, in the form of flakes or flour, quinoa can be added to salads, juices, soups and vitamins. See some recipes for weight loss with quinoa.
Amaranth is a grain rich in protein, fiber, iron, calcium, magnesium and potassium, with important properties such as cancer prevention, protection against certain neurological conditions, accelerated muscle recovery and prevention of osteoporosis.
In addition, it is very rich in antioxidants that protect the liver and heart. It also has an anti-inflammatory effect, promotes weight loss and helps lower cholesterol.
How to eat: Amaranth grains can be cooked in the same way as rice and can be added to meat dishes, soups or salads. Raw fruits, milk and yogurt can also be consumed.
To make amaranth flour, simply grind the grains into a blender and add the flour to the vitamins, porridge, cakes and juices. Discover the benefits of amaranth flour.
Zucchini spaghetti is a healthy alternative, which can be used as a substitute for pasta, offering the advantage of being low in calories, being an excellent choice for dieting. In addition, it is gluten-free, being a good solution for gluten or celiac intolerant people.
Zucchini also has several health benefits, as it is rich in vitamin A, carotenoids, vitamin C, calcium and potassium.
How to eat: Cut the courgettes into slices about 2 fingers thick, remove the shells and place them on a sheet of oil-greased vegetable paper, taking them to the preheated oven at 200 degrees C for about 30 minutes.
When cooked, remove from heat and leave to cool for about 10 minutes. Then simply separate the zucchini threads with a fork and use them with the filling you want.
Watch step by step in the video below
Sweet potatoes are an excellent source of low glycemic carbohydrates and can be consumed by diabetics and are an excellent choice for pre-workout snacks.
Sweet potatoes are rich in vitamin A, carotenes, vitamin C, potassium, calcium, phosphorus and magnesium, being a carbohydrate rich in antioxidants and anthocyanins, protecting against cancer and heart disease. In addition, it contains fibers that help maintain intestinal health and take care of eye health.
How to eat: it can be used in a simple cooked or puree form, combining well with all kinds of meats.
Buckwheat is a food rich in protein, fiber, antioxidants and minerals such as magnesium, manganese, iron and phosphorus, as well as gluten-free.
Because of its fiber composition, buckwheat maintains gut health, increases the feeling of satiety and controls blood sugar, favoring weight loss and consumption by people with diabetes.
How to eat: This grain can be prepared in the same way as rice. To do this, add 1 cup of buckwheat for two minutes of water, letting it cook for about 20 minutes.
Buckwheat flour can be used to make cakes, cakes and pancakes, for example. In addition, you can also buy pasta made with buckwheat.
To help you lose weight, also see other simple weight loss and weight loss tips.