Lower your carb intake one smart swap at a time.You know that high-carb foods lead to weight gain and an increased risk of type 2 diabetes. But if foods like cereal, pizza, and potatoes are the cornerstones of your current diet, cutting back can be a struggle. An obvious (and worthwhile) first step is to eat higher-carb foods less often and in smaller portions. When you’re ready to take things to the next level, use this guide to experiment with lower-carb substitutions.

For each carb-rich food listed below, you’ll find three or more swaps that are progressively lower in carbs. Not every swap will work for you, but don’t rule out an option until you’ve tried it a few times — you might be surprised how quickly it grows on you.

Cutting CarbsA Gradual Guide to

Pasta/Noodles

White pasta↓

100% whole wheat pasta*↓

Soba (buckwheat) noodles*

↓

Sandwich Bread

White bread↓

100% whole wheat sandwich thins*

↓

Lettuce wraps

Pizza Crust

Thick pizza crust ↓

Flatbread pizza crust*↓

Potato Chips

Zucchini noodles or spaghetti squash

RECIPE

CauliflowerPizza crust

RECIPE

Parmesan Crisps*

RECIPE

Classic potato chips↓

Carrot chips↓

RECIPE

BREAKFAST CEREAL

Unsweetened Yogurt

Sugary cereal↓

Plain Cheerios or unsweetened

Shredded Wheat*↓

Plain steel-cut oats*↓

French Fries MASHED POTATOES

Mashed white potatoes↓

½ potato +½ carrot mash*

↓

CRACKERS

Traditional crackers↓

100% wholewheat thins*

↓Rye crispbreads or flaxseed crackers*

↓

Salted Cucumber Slices

Rice

White rice↓

Brown rice*↓

Quinoa*↓

Breadcrumbs

Regular breadcrumbs↓

Whole wheat panko*↓

Crushed nuts*

*A healthier choice, but still a bit high in carbs and/or calories. Enjoy a small portion.

Green Bean Fries

RECIPE

French fried potatoes↓

Carrot fries↓

RECIPE

Mashed cauliflower

RECIPE

Grated or “riced” cauliflower

RECIPE