The low-carb dieting trend spurred by the Atkins and the Zone diets encourages lowering carbohydrate sources in the diet. Carbohydrates are the body's primary source of energy, and according to Linda B. Bobroff, Ph.D., writing for University of Florida IFAS Extension, they should be your diet's central food supply. An April 2003 study published in "Perceptual and Motor Skills" found participants following a low-carb diet experienced negative feelings and low energy after exercise. Experts agree including plenty of carbohydrates in the diet is essential for health, but if the diet contains too many carbohydrates because of out-of-control cravings or a health disorder, such as diabetes, substituting low-carb foods for high-carb foods, such as potatoes, may be necessary.
Turnips
A 1-cup serving of turnips provides 7.9 g of carbohydrates, significantly lower than potatoes, which provide carbohydrates in the range of 42 g to 65 g, depending on the preparation method. The best-tasting turnips measure 2 to 3 inches in diameter. Turnips can be stored in the refrigerator, unlike potatoes, which accumulate more sugars when stored cold.
Beets
Beets are another low-carb root vegetable. A 1-cup serving provides 12.3 g of carbohydrates. Leaving a 1-inch section of beet greens on the top reduces bleeding of their juice during cooking. Beet greens are also nutritious. They are tender and taste best when 4 to 6 inches tall. Roasted beets provides a savory substitute for roasted potatoes.
Carrots
A 1-cup serving of carrots contains 10.5 g of carbohydrates. Pureed carrots combined with horseradish, butter or olive oil, provides an inventive substitute for mashed potatoes. Like the potato, carrots provide a variety of nutrients and most of them concentrate in the skin, so leave them unpeeled for optimal nutrient content
Rutabagas
Rutabagas provide 14.9 g of carbohydrates in 1 cup. A cross between cabbage and turnips, rutabagas provide a sweet, nutty flavor when mashed or roasted. They provide an interesting flavor combined with mashed potatoes. Store rutabagas and their greens separately in a plastic bags in the refrigerator. The greens last for a few days, and rutabagas remain edible for about two weeks.
References
- USDA: Nutrient Data Laboratory: Potato, Flesh and Skin, Raw
- MayoClinic.com; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- University of Florida; Food and Fitness: Myths and Truths; Linda B. Bobroff; April 2009
- "Perceptual Motor Skills"; Effects of a Carbohydrate-Restricted Diet on Affective Responses to Acute Exercise Among Physically Active Participants; B.D. Butki, et al.; April 2003
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