So, how can you implement more healthy veggies into you or your family’s diet? We reached out to expert Anne Elizabeth Cundiff, RD, LD, FAND and a retail registered dietitian, to learn more about veggie carbohydrates. 

What are the benefits of replacing items like noodles, rice, bread and baking flours with vegetables substitutes? 

Cundiff: “The benefits of using vegetable substitutions for traditional grains would be if you had a food allergy such as Celiac Disease, are having difficulty controlling blood sugars with pre-diabetes or diabetes, like the taste of substitutes or are trying to incorporate more vegetables in your daily food intake.” 

Americans are generally not consuming enough fruits and vegetables in their daily diets. Eating a diet rich in fruits and vegetables can defend against diseases such as: heart disease, type 2 diabetes, some cancers and obesity, according to the Center for Disease Control. 

What are some ways that vegetables can be used in place of traditional carbs? 

Cundiff: “Vegetables are being transformed into vegetable noodles, breads, chips, crackers, pizza crusts and beverages. I personally prefer the vegetables noodles, vegetables mash (like potatoes, squash and cauliflower) and pureed vegetables in juices or sauces.”  

Do you think we lose taste and flavor when replacing these foods with vegetables? 

Cundiff: “Taste and flavor vary greatly from person to person, so I think it would be something to evaluate on an individual basis.”  

Are there any tips to add flavor or texture when using vegetables in place of grains? 

Cundiff: “I flavor vegetable substitutions the same as I would traditional grains, lots of herbs, spices and healthy high flavor fats like olive oil. There will always be a bit of a difference in texture, so experimenting with a variety of cooking preparations is a good idea. I personally like to sauté zucchini noodles instead of steaming when using it as a pasta substitute, so the texture seems more al dente.” 

Should people avoid eating grains? 

Cundiff: “I believe grains and traditional carbohydrates are a great way to get certain vitamins, minerals and fiber, especially when choosing products made with whole grains. If you are choosing whole grains and practicing portion control to meet your health and wellness needs, there is no need to replace them with other substitutes.” 

Do you recommend people replace their carb dishes with veggie substitutes? 

Cundiff: “I always like to meet my clients where they are in their food preferences and provide suggestions based on their needs. I am pro-carbohydrates and feel we need to keep discussing them in a positive light. They are not the enemy! Portion size consumption is very important to discuss with all the food groups, making all foods fit without having to find substitutes for our favorites.” 

Where do you see veggie substitutes going in the future? Do you think the market will expand or has it reached its limit? 

Cundiff: “I think the market will always keep expanding. I hope to see the options continue to grow so it continues to encourage people to eat more vegetables every day.” 

Do you have any tips for ways to add more vegetables to a diet? 

Cundiff: “When people think of vegetable servings, they think of enormous quantities and get overwhelmed. One cup of raw (about the size of a tennis ball) and ½ cup cooked (about the size of two golf balls) is a serving, so helping people to understand how this looks each day is a great place to start. Examine how many you get each day and then determine how to increase the servings to an attainable goal. I like to start with 3-4 servings a day. I personally start each day with 2 cups of raw spinach in a smoothie and I know I am halfway there.”  

Vegetable carbohydrate substitutions are one of many great ways to increase your daily consumption of vegetables. However, you can still enjoy your favorite carb-rich foods while being mindful of portion control and opting for whole grains. Try Cundiff’s favorite recipe and for more delicious vegetable recipes visit Pinterest. 

The post Lettuce Tell You About Veggie Substitutes appeared first on Best Food Facts.

Nutrition is a simple word, but following a healthy, nutritious diet can sometimes be difficult to put into practice.

Noun. Nutrition, simply put, is the process of nourishing or of being nourished; the process by which organisms take in and utilize food.

The key to this definition is the word “nourishing.”

Used in a sentence:

Proper nutrition involves consuming a variety of foods that include fruits, vegetables, lean proteins and whole grains that provide essential vitamins and minerals for the body.

_{The image “Take Back Your Health Conference 2015 Los Angeles” by Take Back Your Health Conference is licensed under CC BY 2.0.}

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You may have been seeing signs or hearing rumblings of sprouted grains – on television, on food packaging, from friends or online. What’s the big deal, and what are sprouted grains, anyway? We asked Anne Cundiff, RD, LD, FAND, for some answers.

We’ve heard people talking about sprouted grains. Can you tell us what sprouted grains are? Are they the same as ancient grains?

Anne Cundiff:

Sprouted grains are whole grains or seeds that germinate and grow on their own by submerging and soaking in water and then placing in the right conditions to sprout. All the components of the grain or seed must be present: bran, germ and endosperm. Sprouted grains come from whole grains and ancient grains, so there isn’t a difference in the grain component, but there can be differences in nutrition, health benefits and tastes/textures.

What types of food are sprouted grains found in? Where are sprouted grains products located in the grocery store?

Anne Cundiff:

Sprouted grains are going to be in the form of a product made from the grains. The most common sprouted and easy-to-find foods are breads, tortillas and crackers. Most of these items are found in the specialty health sections of grocery stores.

Are sprouted grains the next big food trend?

Anne Cundiff:

I think sprouted grains have always been trendy, but they’re gaining momentum. I have had more and more requests and interest from consumers on sprouted grain products, not only for their health benefits but for the delicious flavors and textures sprouted grains bring to different products. Toasted sprouted bread with natural peanut butter is one of my favorites!

Are there any nutritional benefits to eating sprouted grains versus other types of grains?

Anne Cundiff:

There may be nutritional benefits to eating sprouted grains, but it really depends on the grain and what nutritional benefits it has originally. It really depends on the type of grain that is used for sprouting. A few different health benefits may include increased vitamin concentration, increased fiber content and increased absorption of certain minerals, such as iron, by the body.

Do people with gluten sensitivity or intolerance need to worry about consuming sprouted grains?

Anne Cundiff:

Yes, always. If a person has a gluten intolerance or sensitivity, they still need to choose sprouted gluten-free or wheat-free grains such as millet, quinoa and rice. There is a possibility that some methods of sprouting may reduce the gluten in the grain, but it is best practice to consume grains that are always gluten-free to be safe.

Do you eat sprouted grains? Tell us some of your favorites!

_{The image “Sprouted Wheat Berries” by Nourishing Cook is licensed under CC BY 2.0.}

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