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Food Swap 6 healthy meals to replace those refined carbohydrates with

You don't have to totally cut down on those carbs when you can simply replace them. Find out substitutes for Shawarma, French toast and a whole lot more.

  • Published:
Banana pancakes play

Banana pancakes

(Kitchen Treaty)

Carbohydrates, contrary to many people's belief, aren't demons that prevent one from enjoying a yummy and sumptuous meal.

carbohydrates are essential because they provide the body with the energy needed to perform day-to-day activities.

Although, taking carbs in excess results in an increase in body sugar. This is because the body simply takes the quantity it requires and converts what is left to glucose. Over time, this excess glucose in the body results in what is called diabetes, a condition associated with excess sugar in the bloodstream. This is why so many people choose to stay away from carbohydrates forgetting that it's the sole provider of energy.

While we do not necessarily need to totally cut off our carbohydrate intake, we can reduce the quantity we take in especially refined carbohydrates like flour and all sort.


1. Protein pancakes for French toast.


Mash a ripe banana in a bowl, add 1 egg, and whisk with 2 tablespoons whole-wheat flour and pour the mixture on a griddle over low heat and cook. The healthy benefits of this recipe are that the banana's not only contained carbohydrates but also offer fibre, potassium, and vitamin C, unlike slices of French toast bread which are strictly carb.

2. Chicken cabbage wrap for Shawarma.

Low carb chicken and cauliflower cabbage recipe play

Low carb chicken and cauliflower cabbage recipe


Spice and grill chicken breast till it's soft. In a skillet, add a spoon of olive oil and fry some chopped onion, garlic and veggies on minimum heat. Add the pieces of grilled chicken. Stir-fry and then roll up in cabbage. You're basically just replacing the tortilla wrap of the shawarma with a healthier option which is the cabbage.

3. Baked/roasted Cauliflower for Mashed potatoes.

Roasted cauliflower play

Roasted cauliflower

(What's cooking America)

Toss florets with 1/4 cup oil, a dash of cayenne, and a pinch of salt; tossing it regularly while roasting, for about 40 minutes. "Cauliflower has a similar mouth-feel as a potato," says Meltzer Warren.

4. Coconut cream for Corn flour.

Coconut cream play

Coconut cream

(Healthy Happy Life)

Feel the need to thicken your soup/broth? Simply swap the corn flour with coconut cream, a much better choice and of course, calorie-reduced option.

5. Oatmeal for cereal

Oatmeal play



When it comes to breakfast option, oatmeal and cereal tend to be one of the quickest options we consider. And it is only reasonable since they're pretty much easy to prepare.

However, oatmeal is a better option because 1/2 cup of oat contains 4 grams of fiber which will make you fuller for a longer time. It has 5 grams of protein to help build body tissue and also makes you feel full. It is low in fat at 3 grams per serving, and also only contains 150 calories.

Know your food, know your health staus.

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