Consuming Starchy Carbs? Select Cauliflower As a substitute


A lot of your favorite consolation meals reminiscent of pasta, potatoes and pizza could style scrumptious however as research and the rising quantity of proof are displaying, the starchy carbohydrates they’re fabricated from are dangerous to your well being. What for those who might nonetheless have your consolation meals with out the entire starchy carbs? Properly, that’s the place cauliflower is available in.

As a cruciferous vegetable, cauliflower is a extremely nutritious low-carb and low-fat different to meals reminiscent of pasta, rice and potatoes. Containing 5.three grams of carbohydrate, zero.1 gram of fats and a couple of.5 grams of fiber, Cauliflower can also be filled with Vitamin C at 44.6 milligrams, and 57 micrograms of Folate.

Together with zero.2 milligrams of Vitamin B6, 303 milligrams of potassium, zero.2g of manganese, zero.7 milligrams of pantothenic acid, it additionally incorporates zero.1 milligram of thiamine, zero.1 milligram of riboflavin, 15 milligrams of magnesium and 44 milligrams of phosphorus.

Here’s a side-by-side comparability of the dietary elements between cauliflowers and potatoes:

As you possibly can see, cauliflower is an effective supply of vitamins, nutritional vitamins and minerals whereas nonetheless being excessive in protein and low within the carbohydrates that may elevate blood sugar ranges and trigger insulin ranges to spike, subsequently rising the irritation response inside the physique.

Wholesome Low-Carb Meals

There are a number of a few of your favorite staple consolation meals that may be changed with low-carb options reminiscent of cauliflower. Considered one of these is Mashed “Potatoes” that may simply be made with cauliflower for a wholesome, low-carb and guilt-free model of your favorite meal.

Cauliflower Garlic Mashed “Potatoes”

Servings: four  |  Problem: Simple  |  Prep Time: 20 minutes


– 1 medium-sized head of cauliflower (5-6 inches diameter)   
– four ounces cream cheese (room temperature)  
– 2 tablespoons butter (natural grass-fed butter or ghee may be substituted)   
– ½ tablespoon minced garlic (or 1 clove chopped, modify to style)
– Chives to style (elective)
– 1 cup of shredded cheese (elective)

1.Lower up cauliflower eradicating the stems.

2. Place in steamer or boil till cooked however not mushy, roughly 15 minutes.

three. Place cooked cauliflower in meals processor (or use immersion blender).

four. Add cream cheese, butter, garlic and chives. 

5. Mix to desired consistency.

Elective: Place in oven sage dish and high with shredded cheese and bake for a couple of minutes at 350 levels till cheese is melted.

Diet Knowledge

Serving Measurement: 182.8g   
Quantity per Serving   

Energy: 186 
Complete Fats: 15.9g 
Saturated: 9.2g    
Monounsaturated: 4g    
Polyunsaturated: zero.6g 
Ldl cholesterol: 46.5g 
Sodium: 193.3g 
Potassium: 481.8g 
Complete Carbohydrate: eight.6g    
Dietary Fiber: 2.9g    
Sugars, different: three.7g 
Protein: four.6g

Different well-liked meals you may make with this cruciferous vegetable embrace Cauliflower Rice Stuffed Peppers, Roasted Cauliflower Bites, Creamy Mushroom Risotto, Cauliflower Leek Soup, Cauliflower Nuggets, and even a particular Thanksgiving Cauliflower for these feeling festive.

If You Should Eat Carbs…

Avoiding starchy carbs is really helpful, however typically it isn’t all the time sensible. That’s why it’s essential to have a back-up plan for while you do select to eat starchy carbs as a last-resort (for instance in social settings, or the place there’s nothing else to eat on trip).

Subsequently, taking vitamins reminiscent of Cinnamon have been proven to scale back and regulate the impression of sugar and spiked insulin ranges inside the bloodstream.

It’s additionally clever to make sure you are getting sufficient nutritional vitamins and minerals out of your food plan, particularly if you’re on a vegan keto food plan – which is nice for relieving irritation and maintaining blood sugar ranges low within the physique (thereby stopping the onset of illness). Because of this, supporting your normal well being with ActiveLife™ is extremely really helpful.

Do you might have any favorite cauliflower recipes which have modified your life for the higher? Be happy to share with us right here and at


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ActiveLife™ Comprises 130 vitamins for finest well being. This contains 75 plant-derived minerals, 12 nutritional vitamins, and three different vitamins to assist replenish storages in your physique which can be naturally depleted every day.

Comprises Calcium, Folate (Vitamin B9), Vitamin B12 and Vitamin D. Contains the vital minerals selenium and chromium that the physique wants. Might assist to help a wholesome immune system and regular restoration processes. Obtainable from Good Well being Naturally.


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