5 Smart Carb Swaps

GOOD Beans. Full of fiber.

BAD Lots of sugar in the sauce—13g for a total of 32g carbs.

BETTER Black beans with sautéed red bell pepper, jalapeño, lime, and fresh cilantro. 10g fewer carbs and an additional 1.5g fiber.

GOOD You're eating salad.

BAD Dressing choices like honey mustard and raspberry vinaigrette contain about 7g refined carbs per 2 tablespoons, all from sugar. And most light or fat-free dressings add sugar to make up for fat.

BETTER Opt for oil and vinegar-based dressings instead; you'll get zero carbs and lots of heart-healthy fats.

GOOD You're eating apples—25g balanced carbs and 4g fiber.

BAD That caramel sauce has 26g carbs in just 2 tablespoons, all from sugar.

BETTER Swap caramel for 1 tablespoon peanut butter. You'll add 4g filling protein.

GOOD Whole grains and nuts.

BAD The caramel adds 30g refined-sugar carbs per cup.

BETTER Lightly salted oil-popped popcorn and nuts.

GOOD More veggies.

BAD No skin = 2g less fiber.

BETTER Mashed butternut squash has just 47 calories, 12g carbs, and 4g fiber per ½ cup. Add a teaspoon of butter for 34 calories and 2.4g sat fat.