Keto is a restrictive low-carb, high-fat diet with moderate protein. Around 10% of your calories should come from carbs.
5 Simple Keto Swaps
13-Aug 2022, by Lee Sandwith
5 Simple Keto Swaps
Keto is a restrictive low-carb, high-fat diet with moderate protein. If you're following keto, around 10 percent your calories should come from carbs which is usually less that 20-50g net carbs.
Because it’s super restrictive on carbs, a bunch of you favourite go to staples might be off the table.
Bread? Out
Rice? Out
Chocolate? Out
But, it doesn’t need to be that way as there any many keto friendly substitutes out there which make your keto life much easier.
In this article, we list 5 simple keto swaps with a wholefoods option and our recommendations for your shopping cart for those of us challenged for time.
Tortillas
Home-made swaps: lettuce wraps, egg wraps, coconut or almond flour tortillas.
Ready-made swap: Keto Goodies Vegan Flatbread.
Hamburger Buns
Home-made swaps: avocado halves, cheese buns, low carb rolls, egg buns.
Ready-made swap: Keto by Foxxy Burger Buns.
Pasta
Home-made swaps: spaghetti squash, zucchini noodles, steamed spinach, shitake noodles.
Ready-made swap: Keto Pasta & Noodles.
Rice
Home-made swaps: cauliflower rice.
Ready-made swap: Fullgreen Caulirice or Miracle Rice.
Hummus
Home-made swaps: cauliflower hummus.
Ready-made swap: Keto in a Cup Cauliflower Hummus.
About the Author
Lee Sandwith holds a Masters Degree in Clinical Nutrition and is a registered nutritionist with the Association for Nutrition. You can book a free 30 minute consultation with Lee here.
