To replace rice and pasta in meals and reduce the amount of carbohydrates in the diet, quinoa, amaranth, sweet potatoes and zucchini spaghetti can be used, foods that can be added to various preparations, such as pasta, soups, salads, juices and vitamins.
In addition, they are healthy options for people with intolerance to gluten, which is present in pasta, and can be used in various recipes in the kitchen, offering as much variety as rice or pasta.
1. Quinoa
Quinoa is a pseudo-cereal rich in protein and fiber, which can be found in the form of flakes, grains 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, you should use quinoa in grains, 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 to lose weight with quinoa.
2. Amaranth
Amaranth is a grain rich in proteins, fibers, iron, calcium, magnesium and potassium, having important properties such as preventing cancer, protecting against some neurological conditions, accelerating muscle recovery and preventing 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 to lower cholesterol.
How to consume: Amaranth grains can be cooked in the same way as rice and added to dishes with meat, soups or salad. In addition, they can also be eaten raw along with fruit, milk and yogurt.
To make amaranth flour, just grind the grains in a blender and add the flour into vitamins, porridges, cakes and juices. See the benefits of amaranth flour.
3. Zucchini spaghetti
Zucchini spaghetti is a healthy alternative, which can be used as a substitute for pasta, bringing the advantage of being low in calories, being a great option for weight loss diets. In addition, it does not contain gluten, making it a good solution for people with gluten intolerance or celiac disease.
Zucchini also has several health benefits as it is rich in vitamin A, carotenoids, vitamin C, calcium and potassium.
How to eat: cut the zucchini into slices about 2 fingers thick, remove the peels and place on a sheet of parchment paper greased with oil, taking to the oven preheated to 200ºC for about 30 minutes.
When it is cooked, remove it from the heat and let it cool for about 10 minutes. Then, just separate the zucchini wires with the help of a fork, and use with the stuffing you want.
See the step by step in the following video:
4. Sweet potatoes
Sweet potatoes are a great source of low glycemic index carbohydrates and can be consumed by diabetics and are a great option 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 has fibers that help maintain intestinal health and takes care of eye health.
How to eat: can be used in simple cooked form or in puree form, combining well with all types of meat.
5. Buckwheat
Buckwheat is a food very rich in proteins, fibers, antioxidants and minerals such as magnesium, manganese, iron and phosphorus, in addition to not containing gluten.
Due to its fiber composition, buckwheat maintains intestinal health, increases the feeling of satiety and controls blood sugar levels, favoring weight loss and being able to be consumed by diabetic people.
How to eat: this grain can be prepared in the same way as rice. For this, you should put 1 cup of buckwheat for every two of water, allowing to cook for approximately 20 minutes.
Buckwheat flour can be used to prepare cakes, pies and pancakes, for example. In addition, you can also buy pasta prepared with buckwheat.
To help with weight loss, see also other simple tips to lose weight and lose belly.
