October 4, 2023


Healthy Life

Greatest Low Starch Potato Substitutes

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

photo collage of healthy nonstarchy potato substitutes

As I used to be choosing up greens at our native farm final weekend, I observed 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 beautiful purple crucifer to make sure it was nonstarchy to satisfy his dietary wants.

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

Why Use a Potato Substitute?

There are a few the explanation why you would possibly want to think about using potato substitutes commonly 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, it is very important skip white and candy potatoes (additionally very starchy) within the food plan.

Starch could 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, a minimum of 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, an excellent potato substitute that imparts an analogous 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 establish the 5 greatest 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 because of digestive or different well being points doesn’t make them dangerous!

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

In our residence, my husband doesn’t eat white or candy potatoes because of following the GAPS food plan.

Nonetheless, my youngsters and I eat them regularly.

So, when I’m making ready a meal that features potatoes, I take care so as to add a aspect dish of certainly one of these potato substitutes under 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 you should definitely at all times prepare dinner it!

Cruciferous greens are greatest by no means eaten uncooked as a result of excessive goitrogenic facets 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 technique 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 novel taste that takes some getting used to based on my style buds.

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

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

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

When you 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 like a potato when peeled and able to prepare dinner.

You possibly can peel, chop and boil them till smooth 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 smooth for a baked potato-style aspect dish.


rainbow of cauliflower florets as healthy potato alternative on straw tablecloth

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

In case you are consuming low carb to heal leaky intestine, nonetheless, observe that cauliflower florets solely are permitted for all 6 phases of the GAPS Intro Eating regimen.

GAPS Intro Eating regimen phases 3-6 incorporate cauliflower stalks as nicely. (1)

Hold this in thoughts should you want to use this tasty crucifer as your potato substitute of alternative.

Cauliflower mash (simply chop, steam till smooth, 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 aspect dish.

Word 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 recognized of the potato options, celeriac is an excellent choice to contemplate.

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

Nonetheless, 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 frequent identify … celery root.

Thus, in case you have your personal backyard, rising celery is sensible. You should utilize 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 suitable for eating uncooked too, in contrast to different potato substitutes like kohlrabi and cauliflower, which have to be absolutely cooked.

One other tip. Celeriac tastes quite a bit like parsnips, which isn’t allowed at any of the 6 stages of Intro GAPS and even the common GAPS Eating regimen because of its increased 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 sensible choice as an alternative choice to each!

healthy no starch potato substitutes for keto diet


(1) GAPS Intro Meat and Potatoes

(2) Common GAPS Eating regimen meals listing

(3) Intestine and Psychology Syndrome

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