We get a lot of questions about cauliflower crusts, low carb wraps, egg thins, keto breads, and all kinds of other things. And by a lot, we really mean A LOT.
These products can often be confusing or misleading, so today we’re going to talk about what to look for in these products. They are not all created equally. Many brands have just hopped on the cauliflower/veggie/low carb bandwagon to try to get your cash into their pockets. Don’t fall for it!
What to look for:
Always look at the nutrition label and ingredients. If there are more than a few grams of total carbohydrates per serving or if any of the ingredients listed are along the lines of rice flour, potato flour, potato starch, corn starch, cassava flour, tapioca, etc., it is best to avoid them. Remember, anything that says “flour” or “starch” will contain carbohydrates and is something you should avoid.
Look for simple ingredients, such as cauliflower, egg, cheese, spices, etc. Notice the two examples below. Cali Flour foods offers a truly low carb pizza crust replacement, while CauliPower is loaded with flour and starch, even SUGAR! It’s no wonder these items can be so confusing because even the names are so similar.
Almond Flour and Coconut Flour:
This is another thing we get a lot of questions about. While almond and coconut flour are low in carbs, they are high in fat. And if you’ve been paying attention to what we’ve taught you, you should remember that too many added fats, even healthy fats, can slow down weight loss. So we generally discourage using almond or coconut flours except in small amounts on occasion. Another reason we don’t typically recommend them is because the texture does not work well for someone who has had Bariatric Surgery. These ingredients are typically found in Paleo and Keto branded products. So again, read those nutrition and ingredient labels.
Low ‘net’ Carbs:
We do not count or go by ‘net’ carbs. We always want to look at the total carbohydrates. ‘Net’ carbs is an old way of counting carbohydrates that does not apply or work for someone who has had Bariatric surgery. So be sure to read labels thoroughly to make sure a product is not claiming to be “low carb” by using the ‘net’ carbs method. One of the most popular offenders is shown below. The front of the package advertises 4g NET carbs, but the actual nutrition label clarifies that the product actually contains 13g total carbs. Notice how they have purposefully made the word ‘net’ in much smaller font than ‘4g’ and ‘carbs’. SO SNEAKY!!!!
So what are some safe replacements you can still enjoy? We have a list of a few:
We hope this was helpful for you to be able to differentiate between a GOOD low carb product and an IMPOSTER low carb product. Of course, these products are intended for the occasional enjoyment of an old favorite food, and not intended to be the majority of your diet. Please remember that lean meats and non-starchy vegetables should always be the focus of your meals to provide yourself the best nutrition and long term outcomes for sustainable weight loss.