You've committed to eating low carb to lose weight [1]. To help things feel a little easier (and less depressing), here are some food swaps you can make to save on carbs without feeling deprived.
For some of these swaps, it may not seem like a huge difference, but if you're constantly choosing the higher carb food, those carbs really add up.
| Instead of This | Eat This | Carbs Saved |
|---|---|---|
| 1 cup blueberries (84 calories, 21.4 g [2]) | 1 cup strawberries (49 calories, 11.7 g [3]) | 9.7 g |
| 1 banana (105 calories, 27 g [4]) | 1 orange (62 calories, 15.4 g [5]) | 11.6 g |
| 1 tablespoon strawberry jam (40 calories, 10 g [6]) | 2 small strawberries (4 calories, 1.1 g [7]) | 8.9 g |
| 1 cup skim milk (90 calories, 13 g [8]) | 1 cup unsweetened soy milk (80 calories, 3 g [9]) | 10 g |
| 1 cup cooked pasta (221 calories, 43.2 g [10]) | 1 cup cooked whole-wheat pasta (174 calories, 37.2 g [11]) | 6 g |
| 1 cup cooked pasta (221 calories, 43.2 g [12]) | 1 cup cooked spaghetti squash (42 calories, 10 g [13]) | 33.2 g |
| 2 slices whole-wheat bread (200 calories, 44 g [14]) | 1 whole-wheat wrap (130 calories, 22 g [15]) | 22 g |
| 1 whole-wheat bagel (310 calories, 61 g [16]) | 1 whole-wheat English muffin (120 calories, 23 g [17]) | 38 g |
| 1 cup brown rice (218 calories, 45.8 g [18]) | 1 cup quinoa (222 calories, 39.4 g [19]) | 6.4 g |
| 1 cup brown rice (218 calories, 45.8 g [20]) | 1 cup cauliflower rice (85 calories, 5.7 g [21]) | 40.1 g |
| 12-oz. beer, IPA (170 calories, 15 g [22]) | 5-oz. white wine, Chardonnay (118 calories, 3.7 g [23]) | 11.3 g |
| 1 tablespoon honey (64 calories, 17.3 g [24]) | 1 tablespoon maple syrup (53 calories, 13.3 g [25]) | 4 g |
