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Greatest Low Starch Potato Substitutes

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5 wholesome, scrumptious potato substitutes which can be non-starchy with very related texture for all of your low-carb, gut-healing, or keto-inspired dishes.

As I used to be choosing up greens at our native farm final weekend, I seen a vegetable I hadn’t cooked in a really very long time….kohlrabi.

With my husband on the complete GAPS food plan for greater than 5 years now (and starting to reintroduce meals efficiently!), I instantly checked my GAPS authorized meals listing for this attractive purple crucifer to make sure it was nonstarchy to fulfill his dietary wants.

Yay! I discovered it was a-ok, so I scooped some up for my dwelling broth-making endeavors within the coming week.

Why Use a Potato Substitute?

There are a few explanation why you would possibly want to think about using potato substitutes usually on the house menu.

First, avoiding starchy potatoes is a should in case you are consuming low-carb or following a keto protocol for a time to lose just a few kilos shortly.

Secondly, in case you have any kind of intestine points, you will need to skip white and candy potatoes (additionally very starchy) within the food plan.

Starch may be very arduous to digest for these with any sort of digestive points. It tends to digest incompletely when the intestine is imbalanced, leaving plentiful meals for pathogens to strengthen and crowd out the nice flora.

In a nutshell, avoiding starch, at the least within the quick time period, is vital to heal/seal the intestine wall and restore the integrity of the enterocytes and the probiotic flora that nourish them…the gatekeepers of our immune system.

For many who have hassle digesting starch or are in any other case consuming low-carb to drop just a few kilos, a superb potato substitute that imparts an identical texture is a should in my expertise to keep away from cravings that might derail the therapeutic course of.

Low Starch Potato Options

Earlier than I determine the 5 greatest alternate options to potatoes, I need to make clear that potatoes are a wholesome, conventional meals.

Simply because you might want to keep away from potatoes for some time as a consequence of digestive or different well being points doesn’t make them dangerous!

It simply implies that you might want to go a special path dietarily to get to a more healthy model of your self.

In our dwelling, my husband doesn’t eat white or candy potatoes as a consequence of following the GAPS food plan.

Nevertheless, my youngsters and I eat them ceaselessly.

So, when I’m getting ready a meal that features potatoes, I take care so as to add a facet dish of considered one of these potato substitutes beneath in order that my husband can benefit from the texture of starch with out the precise starch.


purple and green kohlrabi on a wooden counter

Kohlrabi is a cruciferous vegetable that makes an exquisite sub for potatoes at any meal.

Simply make sure to all the time prepare dinner it!

Cruciferous greens are greatest by no means eaten uncooked because of the excessive goitrogenic elements that negatively have an effect on the thyroid and block the uptake of iodine.

The warmth from cooking deactivates roughly two-thirds of those substances in kohlrabi, rendering it extra digestible in addition to thyroid-safe.

My favourite method to put together is to toss one or two right into a pot of simmering pot of do-it-yourself meat inventory for a one-pot meal.

When your inventory and slow-cooked meat are prepared, so are your veggies!


half dozen turnips with greens white background

Turnips look a bit like purple kohlrabi, however are distinguished by a combined purple and white look.

As well as, turnips have the greens coming off the highest in a single spot. This compares to kohlrabi which has a single stalk rising out of a number of locations on the basis.

The turnip has a singular taste that takes some getting used to in accordance with my style buds.

My husband and considered one of my boys completely love the flavour of turnips, however I’m not a fan. I discover the flavour extremely sturdy and a bit unpleasant even after cooking.

Whereas my husband likes to simmer them in a pot of do-it-yourself bone broth, I choose to cut and roast them individually in butter. To me, the sturdy turnip taste simply turns into infused with broth or soups to detrimental impact.

Briefly, turnips are undoubtedly a private desire! However, simply because I don’t take care of them, don’t be postpone. You would possibly love them!

If you happen to prepare dinner for the entire household, one of many different selections on this listing might be a good suggestion to please everybody.


peeled rutabega as potato substitutes on counter

A lot sweeter and milder than turnips and kohlrabi, rutabaga is my favourite potato substitute.

Authorized for all phases of the GAPS food plan, this nonstarchy root vegetable even appears to be like like a potato when peeled and able to prepare dinner.

You possibly can peel, chop and boil them till gentle after which mash with butter and milk to make low-starch mashed potatoes.

One other tasty choice is to peel, chop and roast rutabaga within the oven with butter, sea salt, and pepper till gentle for a baked potato-style facet dish.


rainbow of cauliflower florets as healthy potato alternative on straw tablecloth

Cauliflower is probably the most well-liked low-starch potato substitute that’s most generally out there in supermarkets.

If you’re consuming low carb to heal leaky intestine, nevertheless, be aware that cauliflower florets solely are permitted for all 6 levels of the GAPS Intro Weight-reduction plan.

GAPS Intro Weight-reduction plan levels 3-6 incorporate cauliflower stalks as nicely. (1)

Maintain this in thoughts in the event you want to use this tasty crucifer as your potato substitute of selection.

Cauliflower mash (simply chop, steam till gentle, and mash with butter, sea salt and pepper) might be the best-known dish for low carbers who’re avoiding white and candy potatoes.

Cauliflower rice is one other fave as a facet dish.

Be aware that like kohlrabi, cauliflower is a cruciferous vegetable. Thus, it ought to solely be consumed totally cooked to scale back goitrogenic substances that negatively have an effect on thyroid operate.


celeriac with greens as white potato substitute on wooden counter

Maybe the least identified of the potato alternate options, celeriac is a superb choice to think about.

Like cauliflower stems, celeriac is reserved for the later levels of GAPS when some intestine therapeutic has occurred. (1)

Nevertheless, get pleasure from it anytime as a potato sub in case you are low-carb for weight administration functions solely.

As you could have guessed from the identify, celeriac is definitely the basis bulb of the celery plant.

Therefore, it’s extra widespread identify … celery root.

Thus, in case you have your individual backyard, rising celery is sensible. You need to use the whole plant from root to stem to leaves.

Regardless of the recognition of celery, celeriac is definitely pretty unknown to most individuals!

The beauty of it’s that it’s fit for human consumption uncooked too, not like different potato substitutes like kohlrabi and cauliflower, which should be absolutely cooked.

One other tip. Celeriac tastes quite a bit like parsnips, which isn’t allowed at any of the 6 levels of Intro GAPS and even the common GAPS Weight-reduction plan as a consequence of its larger starch content material. (2, 3)

Thus, in case you are on this gut-healing food plan and miss parsnips in addition to potatoes, celeriac is certainly a good selection as an alternative choice to each!

healthy no starch potato substitutes for keto diet


(1) GAPS Intro Meat and Potatoes

(2) Common GAPS Weight-reduction plan meals listing

(3) Intestine and Psychology Syndrome



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