3 Filling, but Low-Carb Sources of Carbs

Let me clarify that potentially confusing title…I’m going to share with you three sources of carbs that will fill you up by allowing you to eat a good-sized portion, but without providing many carb-containing calories. I often call them voluminous carbs, as in you get a lot of volume for the amount of carb calories they contain.


You’ll often hear me say that strawberries are Nature’s low-carb dessert.

A 4-ounce (113 g) serving of strawberries, which is about 9-10 medium-sized strawberries, only has 8.7 g of carbs, and that’s including the 2.3 g of fiber! 

That mean you could binge out and eat an entire pound of strawberries, yet only consume less than 30 g of usable carbs!

Spaghetti Squashspaghetti squash

Spaghetti squash, which is a type of winter squash, is a great, low-carb alternative to pasta. That’s because the inside is stringy like cooked spaghetti noodles, yet it’s low in carbs like most fibrous veggies.

4 ounces of spaghetti squash (cooked weight; pre-cooked is about the same) has only 7.3 g of total carbs, 1.6 g of which is fiber.

I’ve had ‘spaghetti’ made with spaghetti squash, and I’m not sure I’d know the difference if I wasn’t told ahead of time…it was really good!

Cauliflower “Mashed Potatoes”cauliflower mashed potatoes

I know, I know….cauliflower doesn’t sound very appealing, and you may even think it sounds nasty. But trust me when I tell you, you’ve gotta try a faux mashed potato recipe that uses mashed cauliflower instead of mashed potatoes. When made correctly, it’s every bit as good as mashed potatoes…certainly better than you’d think cauliflower could ever taste!

Cauliflower itself has only 4.6 g of carbs per 4-ounce serving, and over half of that is fiber! It’s so low in usable carbs it’s not even worth counting. Of course the cauliflower mashed potatoes may have more carbs & calories due to the ingredients added, but even then it’s still low in pretty much everything…except fiber.

There are a number of recipes for cauliflower mashed potatoes, but here’s one that’s highly rated.

In Closing

If you’re trying to lose some body fat, or keep your body fat in check, it’s a good idea to eat voluminous foods that’ll help keep you satiated, but without providing too many calories. That’s precisely where the above three foods come in.

Hope this helps you achieve your health fitness goals…that’s the idea.

Your friend in fitness,

Dr C

3 Foods Surprisingly Rich in Potassium

If I said “you need to eat more potassium,” I bet the first food that pops into your head is a banana.  Nothing wrong with that, bananas do have a substantial amount of potassium – about 420 mg per medium banana, to be specific.

For now, forget the banana, it gets enough attention already.

I wanna shine the spotlight on three oft-forgotten foods that provide a good amount of potassium:

chicken, potato, avocado...3 not-so-obvious sources of potassium
Chicken, Potato, Avocado…3 not-so-obvious sources of Potassium

Enter…Chicken Breast, White Potato, and Avocado

  • 4 oz cooked chicken breast has about 300 mg of potassium.

So not only is chicken breast a great source of low-fat protein, it’s also a good source of potassium…pretty cool.

  • 4 oz cooked white potato has over 600 mg of potassium.

Just so happens, chicken breast and white potatoes make a great, protein-and-carb-rich post-workout meal…one that’ll provide a hefty amount of potassium, too…extra cool.

  • 1/2 an Avocado has almost 500 mg of potassium.

If you’re familiar with my (nutrition) work, you know that I recommend having some low-carb meals that are rich in protein and healthy fat.  Sticking with chicken breast as our protein, you could opt for half of an avocado as your source of fat.  Not only would that provide you with a good dose of monounsaturated fatty acids, it’d also provide a nice dose of potassium…Flippin’ Sweet!

Related Reading: Simple Way to Add Potassium to Your Diet

Your friend in fitness,

Dr Clay

3 Low GI Carbs You Should be Eating

Before We Begin…what is GI?

GI = Glycemic Index

Glycemic Index = a measure of how quickly a carbohydrate, once eaten, raises your blood sugar; a lower Glycemic Index is typically better as it means the carbohydrate will provide a more sustained or ‘time-released’ source of energy.

Now on to the low-glycemic carbs.

swpot apple quinoa

Sweet Potatoes

Not only do sweet potatoes taste great (at least most people think so), but they also have a rather low glycemic index (roughly 65 depending on the source, method of cooking, etc).

AND they are extremely rich in many nutrients like vitamin A, vitamin C, potassium, copper, and the list goes on.

Just about any time you see someone’s list of “Super Foods,” it’ll have sweet potatoes on it, and for good reason!


Pronounce keen wah, quinoa is another low GI (of about 50) source of carbs that has lots of nutrients.

If you’re wondering what quinoa tastes like…imagine if oats and rice had a baby…it’d be called quinoa.

Btw, it’s great for either breakfast or dinner.  I guess we owe that to it’s hybrid nature.


Fruits sometimes get a bad wrap because they contain ‘fruit sugar.’  (More on this erroneous bad wrap later.)

When it comes to apples, who really cares that they have a few grams of sugar?!  The reason we avoid sugar to begin with is because it spikes our blood glucose (blood sugar).

But apples have a GI of roughly 35, which is extremely low…meaning they do NOT spike your blood sugar, largely because they contain so much fiber.

For these reasons, and because they’re convenient and taste good, I’d highly recommend consuming apples on a regular basis.

Your friend in fitness,

Dr Clay

Related Reading: Does the Glycemic Index Really Matter Q & A

Ep61: Grass Fed Beef & Why You Should Choose It


Episode 61: Happy Grass Fed Cows & their Healthy Beef

In this rather unique episode of the Dr Clay Show I’m going to take  you on a stroll to see some happy, flirty, and rambunctious cows as they eat their preferred staple…GRASS!  Well, and some tree leaves, too.

Related Posts:

Speaking of grass-fed beef, you can use some in this Simple, Low-Fat Chili Recipe