Potato is considered as staple diet in almost every culture. It is consumed in various forms such as mashed, roasted, fried & baked; and can also be consumed as french fries, hash brown or as a part of sandwich & salad.
Since potato has a very high carb content, it is usually unsuitable for a low carb diet. Simple carbohydrates such as potatoes & white rice are made up of starch having high glycemic load & are easily digestible. As such it increases appetite, thus leading to boost in consumption of calories. The overall result is increase in weight.
Undoubtedly potato is a rich source of micronutrients, vitamins & potassium, but the high carb content of 25 gram( 0 gram fibre, 3 gram protein) makes its GL even more than slice of plain bread. This spikes sugar level in the body.
There following are the substitutes which contain same nutrients yet have low carb content, thus making them substitute for perfect healthy foods:
1) Celery root
While going through a grocery store, you may look at brown vegetable with green sprouts coming out at top. This is nothing but celery root. It is considered as healthy substitute for potato with net carb of 7 grams & total calories of 42 gram.
2) Kohlrabi
Kohlrabi is very popular in European countries, but is now picking up in India as well. It contains nutrients and minerals such as copper, potassium, manganese, iron and calcium. Kohlrabi has the smallest amount of carbs of any vegetable on this list. It has only 2 grams of net carbs for a 100-gram serving.
3) Swede( Rutabaga)
Rutabaga is a root vegetable which is cross between cabbage & Turnip. It is rich in beta-carotene, a precursor of vitamin A. It is a rich source of potassium, manganese, fiber, thiamin, vitamin B6, calcium, manganese and phosphorus. It contains only 5 grams of net carbs and 35 calories per 100 grams.
4) Daikoon
Daikoon is similar to Potatoes when boiled, steamed or fried. It contain 9 grams of carb, 2 grams of protein, 0 gram of fat with total of 61 calories. It improves your digestion & is a good source of Vitamin A, C, E, B6, Potassium, Magnesium, Calcium & Iron.
5) Turnip
Similar to Rutabaga, Turnip offers low carb content. For 100 grams, it has only 4 gram of carb with total of 128 calories. It is rich in Vitamin C,K, Iron & Calcium. Besides, it is rich in fibre & great source of anti-oxidant.
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