Top 10 Low Carb Swaps


Zucchini noodles make a great low carb swap for regular pasta.

Zucchini noodles make a great low carb swap for regular pasta.

When I first thought about going low carb, I felt so restricted. Like there was hardly anything I could eat anymore. I was amazed to realize how many carbs I was eating at every meal.

What was I going to eat instead of toast with breakfast, a wrap at lunch, crackers for a snack and pasta for dinner?

My life revolved around carbs! But I knew I had to do it to get my blood sugars balanced to prevent any further health implications from creeping in.

I was struggling with the negative impacts of too many carbohydrates and it was making my blood sugars consistently higher than normal. Given my family history — a father with type 2 diabetes and grandmother with old age diabetes — I’m predisposed to insulin resistance. I knew if I didn’t make some changes, I’d be on my way to pre-diabetes or type 2 diabetes down the road.

Pre-diabetes, insulin resistance and Type 2 Diabetes are dietary problems arising from the amount of glucose in the blood which we get from the carbohydrates we eat. Since these are dietary problems, I believe they should be resolved through dietary measures.

Carbohydrates are found in foods such as:

  • Starches like bread, pasta, rice and other grains
  • Fruits such as apples, bananas, pears, organs and dried fruits like raisins
  • Fruit juices and soda pop
  • Starchy vegetables like potatoes, corn, carrots, and beets
  • Some dairy products like milk, yogurt, ice cream
  • Sweets such as candy, cookies, muffins, cake, pie and other baked goods

It shocks me that the typical dietary recommendation for Type 2 Diabetes is 40-60 grams of carbohydrates per meal, plus more as snacks. That could be upward of 240 grams of carbohydrate a day!

This seems like a lot of carbohydrates for people who have become unable to metabolize all that glucose. I believe a better strategy is to have less glucose around for the insulin to have to clean up in the first place. This means less carbohydrates.

Eating low carb is the number one strategy for balancing your blood sugars.

Use this list of my top 10 favourite low carb swaps, to start weaning yourself off some of the usually high carb offenders and begin balancing your blood sugars naturally:

  1. Instead of toast with eggs try poached eggs on a thick slice of tomato.
  2. Instead of boxed sugary cereal try grain free granola made with nuts and seeds.
  3. Instead of sandwiches or wraps try tuna, egg or salmon salad on romaine lettuce leaves or collard wraps.
  4. Instead of white rice try cauliflower rice.
  5. Instead of high-carb snacks like granola bars try celery sticks with nut butter, olives or nuts & seeds.
  6. Instead of pasta try zucchini spirals/noodles.
  7. Instead of fruit-flavoured yogurt try full-fat plain yogurt with berries or nuts added.
  8. Instead of processed salad dressings try homemade with olive oil and lemon juice.
  9. Instead of soda pop try plain sparkling water.
  10. Instead of burger & fries try a bunless burger with salad.

Over to you: What are your favourite low carb swaps or meals that help to keep your blood sugars balanced? Comment below.

If you’re interested in learning more about lowering your blood sugars naturally, I’m offering a FREE webinar on October 15th. During the webinar I’ll share the top 3 dietary strategies, top 3 mistakes people make and the top 3 success factors for balancing your blood sugars. You can register for the webinar here or email me at to learn more.

This post first appeared here in the Halifax Citizen on October 6, 2015.


  1. Paulette Wood on October 14, 2015 at 12:38 pm

    Tony and I often steam cauliflower and puree it adding a touch of Himalayan salt, a splash of cream and a dash of nutmeg (just a touch of each) before pureeing – this substitutes mashed potatoes and everyone we serve them to loves them.

    • Michelle on October 14, 2015 at 1:17 pm

      Great idea Paulette, we do this as well. Cauliflower is a great low carb substitute for rice, pasta and those starchy root veggies like mashed potatoes. Thanks!

  2. Felicia on May 5, 2016 at 2:18 pm

    We love to use the spiralizer
    and make zucchini noodles as well as the cauliflower mashed potatoes and cauliflower crusted pizza and fried rice.
    All taste great and you don’t miss the real thing!

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