--- title: 7 Low-Carb Food Swaps Nutritionists Love description: Substituting veggies, fruits, or pulses for refined carbohydrates can be beneficial, especially to help and amp up vitamin intake. canonical: https://time.com/4578710/low-carb-food-swaps/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-11-28T14:55:17.000Z article:modified_time: 2026-08-04T07:54:55.759Z article:section: Health og:title: 7 Low-Carb Food Swaps Nutritionists Love og:description: From spaghetti squash to sweet potato toast og:url: https://time.com/4578710/low-carb-food-swaps/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt03157fa854b7e66b/6988af40cf40a88212c45a31/cauliflower-rice-low-carb-swaps.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5616 og:image:height: 3159 og:image:alt: Cauliflower rice with basil in bowl close-up. Horizontal top view og:type: article twitter:card: summary_large_image twitter:title: 7 Low-Carb Food Swaps Nutritionists Love twitter:description: From spaghetti squash to sweet potato toast twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt03157fa854b7e66b/6988af40cf40a88212c45a31/cauliflower-rice-low-carb-swaps.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 7 Low-Carb Food Swaps Nutritionists Love > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. 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It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Should I Eat Potatoes? [Watch (HLS stream): Should I Eat Potatoes?](https://cdn.jwplayer.com/manifests/Qvl4qujO.m3u8) (1:19)  _Published 2015-03-18. Should you eat potatoes? Here's why 5/5 health experts told us yes -- as long as you don't turn them in to french fries or a sour cream delivery vehicle._ by [Anthea Levi / Health.com](https://time.com/author/health-com/) ## Anthea Levi / Health.com Contributor Nov 28, 2016 2:55 PM UTC  Cauliflower rice with basil close up in a bowl on the table. horizontal top view Cauliflower rice with basil close up in a bowl on the table. horizontal top view Getty Images by [Anthea Levi / Health.com](https://time.com/author/health-com/) ## Anthea Levi / Health.com Contributor Nov 28, 2016 2:55 PM UTC Carbs aren’t always the enemy. In fact, good-for-you [whole grains](http://www.health.com/health/gallery/0,,20831548,00.html) such as oats, farro, and barley are great sources of important nutrients like protein, [fiber](http://www.health.com/health/gallery/0,,20553010,00.html), [iron](http://www.health.com/nutrition/iron-rich-food), and [B vitamins](http://www.health.com/nutrition/vitamin-b12-foods). But substituting veggies, fruits, or pulses for refined carbohydrates (think bread, pasta, and all-purpose flour) _can_ be beneficial, especially if you’re looking to reduce the amount of refined carbs in your diet, trim calories, and amp up vitamin intake. We asked sevennutritionists to share the low-carb swaps they use to cut down on carbohydrates without sacrificing taste. ### **Fava bean flour** Fava beans aren’t just for your salad. The legume can also be found in flour form—and it’s more nutritious than all-purpose flour. “Per quarter cup, fava bean flour packs 8 grams of fiber (compared with less than 1 gram in all-purpose flour) and 4 grams fewer carbs, as well as protein, minerals, and [antioxidants](http://www.health.com/health/article/0,,20410306,00.html),” says _Health_’s contributing nutrition editor Cynthia Sass, RD. “And it works great in nearly any recipe.” ### **Lettuce wraps** You’ve probably made [butter lettuce wraps with ground chicken](http://news.health.com/2016/02/23/this-is-chrissy-teigens-go-to-healthy-meal/) or pork before. But don’t stop there: “Collard greens, kale, chard, and lettuce leaves are a nutritious way to cut calories on sandwiches and a good replacement for taco ‘shells’ too,” says Marisa Moore, RDN, adding that swapping greens for grains can save you up to 300 calories. For a quick meal that’s packed with flavor, she suggests wrapping seasoned white beans in a kale leaf with marinara sauce drizzled on top. **_Health.com:_** [_10 Carb-Smart Holiday Food Swaps_](http://www.health.com/health/gallery/0,,20858315,00.html/?xid=time) ### **Mashed turnips** Turn up the nutritional content (but not the calorie count) with turnips. Like potatoes, turnips are a starch vegetable, but they contain two-thirds of the calories, making them a great alternative to mashed potatoes. “They’re a low-calorie vegetable that’s a great source of fiber, antioxidants, and vitamins K, C and A,” says Leah Kaufman, RD. “Plus, one cup of turnips is just 35 calories and 8 grams of fiber.” To make [mashed turnips](http://www.health.com/health/recipe/0,,50400000107649,00.html), steam and mash the veggie, then add low-fat milk and a dollop of soft cheese for an extra creamy side dish. ### **Carrot noodles** [Zucchini noodles](http://www.health.com/health/video/0,,20955082,00.html) (or “zoodles”) are one of the most popular low-carb swaps, and for good reason—the summer veggie has a mild flavor that works well in a variety of different dishes. But zucchini isn’t the only veggie you can put in your [spiralizer](http://www.health.com/home/spiralizer): Carrots also make a delicious pasta substitute. “Something a little bit different is Carrot Pad See Ew, a low-carb take on one of my favorite Thai dishes,” says registered dietitian Brittany Kohn, who frequently makes this [Paleo Pad See Ew recipe](http://againstallgrain.com/2012/05/19/paleo-pad-see-ew/). “I love it because it really feels like you’re eating noodles, but not only are you avoiding carbs, you’re also adding servings of vegetables.” ### **Whipped cauliflower** Like turnips, cauliflower also makes a healthy—but still decadent-tasting—substitute for mashed potatoes. “I love to make ‘whipped cauliflower’ instead of traditional mashed potatoes,” says Megan Roosevelt, RDN, founder of [HealthyGroceryGirl.com](http://healthygrocerygirl.com/). “I’m not discriminating against potatoes. However, cauliflower contains more fiber than white potatoes, so it’s a great option if you’re watching your blood sugar levels or sugar intake.” To make, steam cauliflower florets and then blend in a food processor until they have the consistency of mashed potatoes. To give the dish a flavor boost, you can also [add in celery root](http://www.health.com/recipes/celery-root-cauliflower-mash), which tastes like a delicious mix of celery and parsley. **_Health.com:_** [_11 Clever Carb-Cutting Cauliflower Swaps_](http://www.health.com/food/cauliflower-carb-swaps/?xid=time) ### **Broccoli ‘rice’** You’ve probably heard of [cauliflower rice](http://www.health.com/food/easy-cauliflower-rice), but did you know that broccoli also works as a rice substitute? Just throw the broccoli florets into your food processor (or grate if you don’t have one), then microwave, steam, or sauté the “rice” with olive oil for a light, low-carb rice alternative. “Broccoli is filled with fiber, vitamin K and vitamin B6, which is great for decreasing your risk of [diabetes](http://www.health.com/health/condition-article/0,,20188651,00.html) and heart disease,” explains Kaufman. ### **Spaghetti squash** By replacing white pasta with spaghetti squash “noodles,” you can cut calories and load up on folate, potassium, and fiber. “Cup for cup, you’ll save almost 200 calories and over 30 grams of carbohydrates,” says Sass. “Plus, spaghetti squash is a great source of immune-supporting vitamin A.” Not sure how to cook up spaghetti squash? Try tossing it with [asparagus, rosemary, and pine nuts](http://www.health.com/health/recipe/0,,10000001046795,00.html), or serve with [a dollop of whole-milk ricotta and fresh herbs](http://www.health.com/health/recipe/0,,50400000130791,00.html). **_Health.com:_** [_The Easiest Way to Cook and Prepare Spaghetti Squash_](http://www.health.com/food/how-to-cook-spaghetti-squash/?xid=time) ### **Applewich** “Apple slices are a fun swap for bread on a peanut butter ‘sandwich,’” says Wendy Bazilian, DrPH. Simply cut an apple into two thin, circular slices and spread each one with nut butter. Top the slices with healthy additions like dried cherries, pumpkin seeds, and cinnamon, then sandwich them together for a high-fiber snack. ### **Sweet potato toast** Next time you’re craving a piece of toast, [Middleberg Nutrition](http://www.middlebergnutrition.com/) founder Stephanie Middleberg, RD, recommends opting for thinly-sliced sweet potato “toast” instead of bread. “[Sweet potatoes](http://www.health.com/health/gallery/0,,20600272,00.html) pack more fiber than whole wheat bread and are less processed,” she explains. Also good: the fall veggie is a great source of potassium, vitamins A and C, and magnesium. Middleberg suggests cooking your “toast” with olive oil, pepper, and a little garlic, then topping with mashed avocado. _This_ [_article_](http://www.health.com/food/low-carb-substitutes/?xid=time) _originally appeared on_ [_Health.com_](http://www.health.com) ## Transcript [ MUSIC ] Should you eat potatoes? Five out of five experts say yes. Potatoes are the most consumed vegetable in America, but some tater haters think they're fattening. [ MUSIC ] That's not true, according to a study by Britt Burton- Freeman. She found that potatoes don't actually contribute to weight gain. In truth, they're low in calories and satiating, says Trudy Voortman. A naked, plain white potato has 36 % of your daily vitamin C, [ MUSIC ] 27 % of your potassium and 14 % of your fiber just don't turn it into a french fry or a sour cream delivery vehicle says David Katz. They are starchy though, potatoes land high on the glycemic index which means they'll raise your blood sugar levels and insulin levels quickly. [ MUSIC ] You can blunt those effects by eating them with high- fiber foods like beans, says Dan Ramdath. [ MUSIC ] And don't forget about purple potatoes, says Kristin Kirkpatrick. They may help lower blood pressure naturally. And may even ward off certain types of cancers. So go forth and bake with a newfound love for the spud. 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