Living Wheat-Free For Dummies Cheat Sheet
10 Foods You Thought Were Healthy but Aren't
Preparing to Eliminate Wheat from Your Diet

Substituting Healthy Ingredients for Wheat

When people consider giving up wheat, they often think about all the wheat-filled foods and ingredients they love. "I'd have to give up too many of my favorite foods," they lament. However, you can easily replace many common wheat-based ingredients in recipes with ingredients that provide more nutrients and better health. The following alternatives fit right into the wheat/grain-free, low-carb lifestyle. The idea isn't to re-create the chip; it's just to provide healthy alternatives to traditionally unhealthy ones. These delicious replacements will quickly become a regular part of your diet and help you forget the traditional yet harmful foods you were previously eating.

  • Spaghetti squash for spaghetti: This substitute provides a similar look and texture for the pasta lover to enjoy a "pasta" dish.

  • Lettuce for buns and wraps: Most restaurants will accommodate your request to swap out the bread product on your wrap, burger, or sandwich for a lettuce leaf.

  • Veggies for chips: Chips are just a vehicle for eating a dip, but that vehicle comes loaded with grains and unhealthy vegetable oils and lacks any nutritional value. Why not make that vehicle a Mercedes by using chopped veggies instead?

  • Coconut aminos for soy sauce: Coconut aminos are a combination of the natural sap of the coconut tree and sun-dried sea salt. The resulting product is used as a direct substitute for soy sauce (which contains wheat) in dressings, marinades, and sautés.

  • Black beans for flour in brownies: Pureed black beans provide the color, texture, and taste needed to completely eliminate flour from a baking recipe.

  • High-fat options for lowfat items: Any food items, especially dairy, should be the high-fat option instead of the lowfat or skim version. The lowfat varieties often have added sugars.

  • Cauliflower for mashed potatoes: You'd be hard-pressed to differentiate between the two in a side-by-side taste test. This dish doesn't leave you with that weighed-down, carb-heavy feeling.

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