WHY THOSE CAULIFLOWER PRODUCTS MAY NOT BE AS GREAT AS YOU THINK

Culinary innovation makes healthy food fun. Chickpea pasta; bean chips; and cauliflower pizza, rice, and gnocchi are all over supermarket shelves. In the health food space, cauliflower is a popular ingredient and for good reason. It is a non-starchy vegetable that provides a myriad of health benefits, such as fiber for weight loss, choline for brain acuity, and antioxidants to help prevent cancer. The toothsome texture and neutral color and flavor also make it a perfect substitute for starchier foods. Products that were once full of refined carbohydrates and empty calories are now made of nutrient-dense, weight-loss promoting cauliflower.

However, on the coattails of culinary innovation comes the health halo effect. Health halos are marketing claims that overestimate the healthfulness of an item, which can be misleading. Customers see a word or phrase and automatically assume “healthy” when that may not be the case. For example, using the word “cauliflower” on a food product provides no indication of how much cauliflower is actually used, nor does it mean that the food is a low-carb or low-calorie option.

There are two main issues when it comes to most cauliflower products. The first is the misconception that just because it has cauliflower, it is a low-carb food. Often these products are mostly made of alternative starches, such as rice flour, cassava flour, and corn starch. These are not necessarily high in fiber, nor low in carbs. In fact, some of these cauliflower products have as many carbs and calories as their wheat flour counterparts. For example, an ounce of cauliflower pretzels has 110 calories, 20 grams of net carbs, and 1 gram of protein while an ounce of regular pretzel thins has 110 calories, 23 grams of net carbs, and 2 grams of protein. As you can see, the nutritionals are relatively similar. This shouldn’t come as a surprise when you look at the ingredients and see that cauliflower isn’t even the first ingredient listed on those cauliflower pretzels, cassava flour is.

Some consumers aren’t bothered by this. While these products may not be high in fiber, most of them are great gluten-free options for those with celiac disease or a gluten-intolerance. The important thing is to buy it with the appropriate expectation and not assume that just because it says cauliflower it is going to be low in carbs.

Then there is the issue of fat content. Some cauliflower products may not have starch driving up carbs, but they are full of cheese, eggs, and oil, which severely drive up the fat. This is particularly an issue with cauliflower pizza crusts that use cheese as a binder, causing you to hit your fat quota for your meal even before you start adding toppings, which often include even more cheese and therefore more fat. To give you an idea, 100 grams of a wheat pizza crust contains 5 grams of fat and 2 grams of saturated fat, whereas 100 grams of a cauliflower crust contains a whopping 13 grams of total fat and 6.5 grams of saturated fat. If you add an ounce of cheese on top, you’re looking at 20 grams of fat and 11 grams of saturated fat!

Again, some consumers may not care. In fact, those following a ketogenic diet, or any other low-carb high-fat diet, might think these are perfectly fine. However, if you are looking for a balanced, more nuanced approach to weight loss, these pizza crusts won’t get you the results you are looking for.

At The 4Q Method, we believe in that balanced approach. We strategize food consumption so meals and snacks hit specific requirements for specific food groups. Foods like pizza, pasta, and gnocchi are delicious and should absolutely be eaten, but as part of a controlled indulgence. Weaving those indulgences into the framework of the diet prevents feelings of deprivation and allows clients to stick to their regimens in the long-term, creating weight loss that lasts.

We also believe food substitutions that don’t taste as good as the real thing and still miss the mark nutritionally, such as the ones mentioned above, just aren’t worth it. We’d rather our clients eat the real thing and be satisfied and not have to look for a health halo alternative that isn’t actually helping with their weight loss goals.

Having said that, there are a few cauliflower products out there that do live up to their names and keep healthy food interesting. Below are some of our picks that we recommend to clients so they don’t get bored. We have also included suggestions to help you incorporate them into your weight loss regimen.

Dare to Be Different Cauliflower Pizza Crust

With no starchy fillers or cheese, this crust is an excellent low-carb alternative to traditional pizza crust, and you can feel good about adding cheese as a topping. With just 6 grams of protein, we recommend pairing this crust with protein to ensure satiety, such as cooking a sunnyside egg on top. And while it is mostly made of cauliflower, it still only has 3 grams of fiber, so we recommend adding even more veggie toppings or pairing with a side salad to hit your non-starchy vegetable quota for the meal.

Earthbound Farm Cauliflower Mashed Potatoes

This product is a low carb and low-fat substitute for traditional mashed potatoes, which tend to be high in both carbs and fat. Similar to the crust above, we recommend pairing this with protein, such as a piece of fish, meat, or poultry, as well as some fat, such as guacamole, pine nuts, or tahini. And of course, always make sure to incorporate non-starchy vegetables, such as sautéed spinach or roasted broccoli, to ensure you’re getting the fiber you need.

Cascadian Farms Organic Riced Cauliflower and Trader Joe’s Organic Riced Cauliflower

With just one ingredient, these definitely have the green light. The beauty is that they are “riced” and therefore mimic the size and texture of rice. If you use enough, you likely don’t even need to add any other non-starchy vegetables to your dish, but you most definitely can. Just be sure to add protein and healthy fat to round out the meal. You can make an Asian-style fried rice by adding in tofu and a scrambled egg with some crushed peanuts on top. And if you want to incorporate an unrefined starch, feel free to mix in a whole grain, such as quinoa, or starchy vegetables, such as peas and corn.