The Healthy Spiralizer Cookbook (3 page)

Hollow cores, like a cantaloupe or coconut

Extremely hard cores, like a pineapple

Seeds scattered throughout, like a watermelon

If you’re a low-carber, you already know that some fruit and vegetables add significantly more to your carb count than others. But your fruit and veggie choices may be influenced by a number of factors, in addition to the number of carbs. For example, if you’re in the induction phase of the Atkins diet, which allows a maximum of 20 grams of carbs per day, you probably won’t choose a sweet potato, but a zucchini will work just fine. On the other hand, if you’re on a semi-low-carb plan, such as the Paleo diet, then you
can choose from a much broader array of fruits and vegetables and still not blow up your carb count. Other factors that reduced-carb diet plans take into account when suggesting a carb count for you are your age, sex, activity level, how well you tolerate carbohydrates, and any relevant medical conditions, such as hypothyroidism and diabetes.

The fruits and vegetables you choose to spiralize will depend on all of the above factors. However, it is important to note that spiralized fruits and vegetables will always be lower in carbohydrates than their processed pasta counterparts.

You may already know that one of the basic mechanisms behind the success of a low-carb diet is blood glucose control, and fiber doesn’t raise blood sugar. Yet it is calculated into the total carb count in recipes. That’s why many people on reduced-carbohydrate diets subtract grams of fiber from total grams of carbohydrates to calculate what’s known as “net carbs.” For example, a dish with 15 grams of carbohydrates and 5 grams of fiber calculates as having 10 net grams of carbs. In the recipes in this book, we provide total carbs and fiber information per serving so that you can easily determine the net carb count.

For your reference, here is a chart of total carb counts for the produce you’ll be spiralizing.

FRUIT AND VEGETABLE CARB COUNTS

You’ll notice that the chart above lists russet and white potatoes. While these aren’t part of a low-carbohydrate lifestyle, they are great for people who wish to make the most of their spiralizer and don’t have any limitations on carbs. You won’t find white or russet potato recipes in most of the chapters of this cookbook, with the exception of the Classic Cravings chapter
(here)
. If you’re on a low-carb diet, feel free to replace the white potato or russet with a lower-carb spiralized vegetable. Or just make these recipes occasionally, for a treat.

Other fruits and veggies that are somewhat higher in carbs can still be part of a healthy low-carbohydrate diet, provided you fill the rest of your day with appropriate low-carb choices in order to meet your carb counts. They include apples, pears, jicama, butternut squash, and sweet potatoes, which are all used in this cookbook.

If you still aren’t convinced that using a spiralizer will save carbs, check out the differences in carbs between these classic recipes and their spiralized counterparts.