5 Smart Carb Swaps

By Sidney Fry, MS, RD
January 08, 2015
Photo: Brian Woodcock
Eating fewer carbs doesn't mean giving up everything you love. A few easy changes can make a big difference in how much you consume. We favor nutrient-rich alternatives to carb-laden foods to lower sugar, fat, and calories and give you an added boost by increasing fiber, heart-healthy fats, and whole grains. You'll be surprised how much you love these foods and how delicious eating low-carb can be.
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BBQ Baked Beans

Photo: Brian Woodcock

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.

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2 of 5

Salad Dressings

Photo: Brian Woodcock

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.

 

3 of 5

Apples with Low-Fat Caramel Dip

Photo: Brian Woodcock

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.

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4 of 5

Cracker Jacks

Photo: Brian Woodcock

GOOD Whole grains and nuts.

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

BETTER Lightly salted oil-popped popcorn and nuts.

5 of 5

Mashed Potatoes

Photo: Brian Woodcock

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.

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By Sidney Fry, MS, RD