Need suggestions on carb replacements

I'm not overweight or diabetic, but I've been reducing my
carb consumption, and increasing protein and "good" fats in
the hope it will help a little on the blood pressure front,
and maybe counterbalance my horrific family history with
CAD. (Thanks, Susan.)

I've got a few remaining large buckets of carbs that I'd
like to eliminate or reduce, but I need to replace them with
nearly equivalent calories so I don't lose weight, and I
also want to preserve some taste appeal if I can.

I would appreciate suggestions for good replacements - not
necessarily zero-carb, but lower-carb at least.

The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

Then there's the bowl of Cheerios (24 grams) that I eat
primarily for its supposed cholesterol reduction effects.

And the banana (25 grams) which I eat for the potassium for
my blood pressure. Well, I know I can replace the potassium
with fake salt, so I guess I just need a fruit that isn't so
flagrantly high-carb.

And finally there's two tablespoons of plain popcorn - air
popped. That's 15 grams. I would really miss that. Butter
Buds makes it work.

So that's 80 grams altogether, or 395 calories including
the bits of protein and fat included in those items.

If it matters, here's how it all stands now:

Total calories - 3224 - 100.0%

Protein - 198 gm - 24.6%
Carbs - 273 gm - 33.9%
Fats* - 138 gm - 38.5%
Alcohol - 14 gm - 3.0%

* of which:
12 gm - from dark chocolate, 70% cacao
28 gm - other saturated fat

Tot Cholesterol 204
HDL Cholesterol 72
LDL Cholesterol 122
Triglycerides 50


So if I could switch even half of these 80 grams of carbs
into protein and fat, but keep the same calories, I would be
down to 233 grams of carbs, or 29% of calories, which I
think would be reasonable.

And if you think the current 273 grams is really high, you
should have seen it before I started changing things.

OT - I am now re-reading (yes, a glutton for punishment as
well as carbs) Gary Taubes' "Good Calories, Bad Calories".
It's just really really impressive, particularly Chapter 9.
Provided, of course, he's telling the truth.

The first is one Ore-Ida potato patty (potato and dextrose)

There is a great recipe for faux mashed potatoes. Sounds funky, but don't
knock it until you've tried it. In fact, here are a bunch of great
suggestions, as posted recently to this group:

http://tinyurl.com/2t965a


Then there's the bowl of Cheerios (24 grams)

Some things you just have to let go! Try bacon and eggs for breakfast.
You'll get used to it :-) Or maybe some eggs w. cottage cheese or sour
cream.

And the banana (25 grams)

Watermellon, cantaloupe, strawberries... most mellons and berries are
low-carb.

And finally there's two tablespoons of plain popcorn - air
popped. That's 15 grams. I would really miss that. Butter
Buds makes it work.

That's not a lot if you're not eating it all the time. Cut back to having
this a couple times a week.

What are Butter Buds?

Mike

"Peabody" wrote in message
...

The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

Then there's the bowl of Cheerios (24 grams) that I eat
primarily for its supposed cholesterol reduction effects.

And the banana (25 grams) which I eat for the potassium for
my blood pressure. Well, I know I can replace the potassium
with fake salt, so I guess I just need a fruit that isn't so
flagrantly high-carb.

And finally there's two tablespoons of plain popcorn - air
popped. That's 15 grams. I would really miss that. Butter
Buds makes it work.


Wal-nuts, blueberries.




So that's 80 grams altogether, or 395 calories including
the bits of protein and fat included in those items.

If it matters, here's how it all stands now:

Total calories - 3224 - 100.0%

Protein - 198 gm - 24.6%
Carbs - 273 gm - 33.9%
Fats* - 138 gm - 38.5%
Alcohol - 14 gm - 3.0%

* of which:
12 gm - from dark chocolate, 70% cacao
28 gm - other saturated fat

Tot Cholesterol 204
HDL Cholesterol 72
LDL Cholesterol 122
Triglycerides 50


So if I could switch even half of these 80 grams of carbs
into protein and fat, but keep the same calories, I would be
down to 233 grams of carbs, or 29% of calories, which I
think would be reasonable.

And if you think the current 273 grams is really high, you
should have seen it before I started changing things.

OT - I am now re-reading (yes, a glutton for punishment as
well as carbs) Gary Taubes' "Good Calories, Bad Calories".
It's just really really impressive, particularly Chapter 9.
Provided, of course, he's telling the truth.




--
Posted via a free Usenet account from http://www.teranews.com

On Jan 2, 1:31*am, "Roger Zoul" wrote:
"Peabody" wrote in message

...







The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. *I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

Then there's the bowl of Cheerios (24 grams) that I eat
primarily for its supposed cholesterol reduction effects.

And the banana (25 grams) which I eat for the potassium for
my blood pressure. *Well, I know I can replace the potassium
with fake salt, so I guess I just need a fruit that isn't so
flagrantly high-carb.

And finally there's two tablespoons of plain popcorn - air
popped. *That's 15 grams. *I would really miss that. *Butter
Buds makes it work.

Wal-nuts, blueberries.






I'm wondering why the focus on this particular 80 grams of carbs? It
sounds as if you think these are the only remaining significant carb
sources in your diet. Yet, your daily total carbs are 273g? That's
in the range that the typical American consumes, ie 200-300g per
day. So, you must be eating plenty of other carbs as well.

I agree with Roger, blueberries, raspberries, strawberries, and nuts
could replace the banana and popcorn. The browned potato pattie is
harder. I wouldn't recommend the faux mashed potatoes. I like them
for dinner, but personally don't think they would work well to replace
the browned potato for breakfast. LC bread toast could be a
possibility.

"Peabody" wrote

The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

Personally, I like a small handful of grape tomatoes, or a couple of tomato
slices, with my egg/meat breakfast. Berries or a slice of melon are also
appealing. I don't care for any of the lc potato substitutes for breakfast,
but I'll occasionally have a well-buttered slice of lowish-carb toast or a
buttered slice of Wasa rye cracker.

BTW, what's with the eggWHITE omlet? Use the whole egg - better tasting and
a lot more nutritious. If you're still scared of the cholesterol, you need
to do more reading.

Then there's the bowl of Cheerios (24 grams)

Nasty. I like a nice bowl of lc hot cereal, and I make my own. In a cereal
bowl I mix a few tablespoons of freshly-ground flax seed, a handful of
chopped nuts (walnuts are good), a scoop of lc protein powder, and a bit of
artificial sweetening and vanilla. Sometimes a sprinkle of cinnamon. Then I
stir in enough boiling water to make a good texture, add some berries, top
with a swirl of cream, and eat. Delicious, quick, and very high fiber. Also
nutritious. Way better for heart health than Cheerios.

And the banana (25 grams) which I eat for the potassium for
my blood pressure.

Yeah, use the Lite Salt (half KCl). As others have mentioned, berries and
melons tend to be the best fruit choices. Check nutrition tables (see USDA)
for potassium content of foods. There are a multitude of much lower-carb,
higher-nutrient choices in the high-K category. Bananas are really not that
great.

And finally there's two tablespoons of plain popcorn - air
popped. That's 15 grams. I would really miss that. Butter
Buds makes it work.

Popcorn is kind of high-glycemic, so even if you keep the quantity low it's
probably not a great choice. Personally, I'll nibble on nuts. Occasionally
sliced pepperoni. Just yesterday I cubed a few chicken breasts, sauteed in
butter, and then added to more melted butter with Frank's hot sauce (i.e.,
buffalo wing style). I ate them along with some celery stalks, dipped in
blue cheese dressing. A great snack. I have the leftovers in the fridge,
waiting for a quick microwave reheat to serve as a snack.

Lose the Butterbuds. Use a dab of real butter when you want that flavor.
Buds are just a bunch of chemicals, some of which will inevitably be proven
harmful. Use real foods. If you're still scared of saturated fats, you need
to read more Taubes.

BTW, I recently saw some research that showed a reduced-carb higher-fat diet
to be significantly more effective in lowering blood pressure than the
traditional dietary high carb/low fat advice. Lowering insulin, which is
what a healthy high-fat low-carb diet will do, has many good effects, not
the least of which are lowering undesirable fluid retention and lowering
blood pressure.

HG

No one has mentioned toasted cheese. You can do it in the oven, on the
stove or in the microwave, the latter is my preference. Best thing to do it
on is a silicone mat like Silpat, there are a lot of cheaper versions
around. Spread cheese around evenly and nuke until it is starting to brown
in spots. You can use slices, cubes or shreds. Any flavor of cheese, one
of my favorites is jalapeno jack. When it cools down a bit it will be nice
and crunch.

If you want oats without carbs get some oat fiber and bake with it. I eat a
LC muffin every morning:

Poppy Flax Walnut Muffins

1 cup CarbQuik
..5 t salt
..5 cup Splenda
6 T poppyseeds
..5 cup flax meal
1 cup oat fiber
1 cup walnuts, ground up in blender
2 cups Hoods Carb Countdown (2% is all you can get anymore) if you can't get
Hood's use plain yogurt
..5 cup butter (you could use a different oil and use less if you want)
3 or 4 eggs
..5 cup cottage cheese
Spices to taste, I usually use 1 tsp ginger and 1 T dried orange rind

Mix dry ingredients except for walnuts. Put them in the blender with the
wet ingredients and blend to pulverize walnuts. Pour into dry ingredients
and mix well. Pour into muffin pans - makes 12 (I have a silicone muffin
pan which is worth the investment) and bake at 350º for 30-35 minutes.

Delicious and complete breakfast, nice shot of fiber to keep you regular,
272 calories, fat 22 g (7 sat), carbs 14 -
9 fiber = 5 net, protein 10 g

You can get CarbQuik at http://www.netrition.com/tova_carbquik_page.html and
oat fiber at
http://store.honeyvillegrain.com/ind...ROD&ProdID=620.

You do have to make muffins every 12 days but they go together real easily.
I don't get tired of them and you could vary the spices. Lately I have been
adding 2 T of turmeric as it is supposed to be good for the memory.

wrote:
I agree with Roger, blueberries, raspberries, strawberries, and nuts
could replace the banana and popcorn. The browned potato pattie is
harder. I wouldn't recommend the faux mashed potatoes. I like them
for dinner, but personally don't think they would work well to replace
the browned potato for breakfast. LC bread toast could be a
possibility.

We like these sometimes for breakfast. Perhaps they might be a better
choice.

http://www.cookingcache.com/veggies/...slowcarb.shtml

Susan wrote:
Peabody wrote:

The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. *I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

You can make a very good substitute with shredded turnip that you either
bake on very high heat (sprayed with olive oil or Pam) or make high temp
turnip fries the same way.

I first learned of making a turnip patty like this at a Chinese
Dum Sum place. I don't know if what they call turnip is what
I call turnip. I loved their turnip patty so I tried one at home
using a grater that I used to use making potato hash browns.
Very good stuff.

Oy, that's a lie.

Here's why I think Cheerios gets away with it - They are
comparing against Captain Crunch not against real food.
Oatmeal, bacon and eggs, leftovers, pretty much any real
food is going to be better.

And the banana (25 grams) which I eat for the potassium for
my blood pressure. *Well, I know I can replace the potassium
with fake salt, so I guess I just need a fruit that isn't so
flagrantly high-carb.

How sure are folks that any one banana has potassium? Do
they fertilize banana fields with potassium to keep the levels
high? I wonder about modern farming methods and claims
about minerals in fruits and veggies. So I try to get enough
minerals from other sources - Belt and suspenders approach.

Bananas aren't a good source of potassium compared to veggies and
shellfish and meat, or avocadoes. *IIWY, I'd buy some NuSalt with
potassium chloride and take magnesium daily.

Here's why I don't think Lite Salt or Nu Salt should be viewed as
fake:

Sea salt is roughly 90% sodium chloride, 10% potassium chloride
plus traces of other minerals. Table salt is over 99% sodium
chloride. The more like the minerals we eat are like sea salt the
better our blood works I suspect.

Since restaurants use table salt or kosher salt rarely sea salt
the potassium we get is low compared to the sodium we get.
Some folks try to handle this be avoiding sodium but that never
seems to work well. I think using 50-50 sodium-potassium Lite
Salt at home makes some headway in overcoming this imbalance.
If I get 5 times as much salt from can/restuarants/etc as I do
from Lite Salt that should balnce nicely. I don't know how much
Lite Salt that would be but having it at my table I never seem to
go through more than 1/2 teaspoon per day and rareyl that much.

That's my theory. I haven't figured out how to do experiements
to see if it works. Since I started low carbing my blood pressure
has gotten stuck at normal so clearly I ca't go by that. ;^)

http://lowcarbdiets.about.com/od/wha...ubstitutes.htm
"Peabody" wrote in message
...
I'm not overweight or diabetic, but I've been reducing my
carb consumption, and increasing protein and "good" fats in
the hope it will help a little on the blood pressure front,
and maybe counterbalance my horrific family history with
CAD. (Thanks, Susan.)

I've got a few remaining large buckets of carbs that I'd
like to eliminate or reduce, but I need to replace them with
nearly equivalent calories so I don't lose weight, and I
also want to preserve some taste appeal if I can.

I would appreciate suggestions for good replacements - not
necessarily zero-carb, but lower-carb at least.

The first is one Ore-Ida potato patty (potato and dextrose)
that's 16 grams. I put a dab of ketchup on it and eat it
with my eggwhite-and-mozzarella omelet and meat of some
kind.

Then there's the bowl of Cheerios (24 grams) that I eat
primarily for its supposed cholesterol reduction effects.

And the banana (25 grams) which I eat for the potassium for
my blood pressure. Well, I know I can replace the potassium
with fake salt, so I guess I just need a fruit that isn't so
flagrantly high-carb.

And finally there's two tablespoons of plain popcorn - air
popped. That's 15 grams. I would really miss that. Butter
Buds makes it work.

So that's 80 grams altogether, or 395 calories including
the bits of protein and fat included in those items.

If it matters, here's how it all stands now:

Total calories - 3224 - 100.0%

Protein - 198 gm - 24.6%
Carbs - 273 gm - 33.9%
Fats* - 138 gm - 38.5%
Alcohol - 14 gm - 3.0%

* of which:
12 gm - from dark chocolate, 70% cacao
28 gm - other saturated fat

Tot Cholesterol 204
HDL Cholesterol 72
LDL Cholesterol 122
Triglycerides 50


So if I could switch even half of these 80 grams of carbs
into protein and fat, but keep the same calories, I would be
down to 233 grams of carbs, or 29% of calories, which I
think would be reasonable.

And if you think the current 273 grams is really high, you
should have seen it before I started changing things.

OT - I am now re-reading (yes, a glutton for punishment as
well as carbs) Gary Taubes' "Good Calories, Bad Calories".
It's just really really impressive, particularly Chapter 9.
Provided, of course, he's telling the truth.

I'd like to thank everyone for their suggestions. I've clipped them
all and will give them a try.