Carbohydrates can be healthy in moderation, but swapping out a serving or two of starch each day for a veggie could balance your diet and even help with weight loss. Additionally, some people avoid carbs completely for diets — like Atkins 40 or Ketogenic — or for health restrictions like gluten intolerance or celiac disease.

Whether you’re looking to lose weight, change your lifestyle, or just stay healthy, we’ve listed five delicious foods that can be swapped for traditional breads, pastas, and other carbs.

Read: Are Starches The Sixth Taste? 20 Healthy Carbs To Test Scientists’ Discovery


The contents of spaghetti squash can easily be turned into a noodle-like substance with just a fork. According to Livestrong, the gourd is low in both fat and calories.

Try eating spaghetti squash topped with olive oil, fresh herbs, sun-dried tomatoes, olives, or feta cheese.


Spiralized vegetables are mostly light in calories, carbs, fat and sugar. According to blog Inspiralized, you can convert many vegetables into tasty noodles — including beets, butternut squash, cabbage, cucumbers, onion, parsnip, pears, plantains, sweet potatoes, rutabagas, and zucchini. Food processors are handy tools to help you transform the veggie into even slices of "noodles."


Sprouted grain breads are, overall, considered healthier than white flour or whole grain flour loaves, according to Dr. Josh Axe’s website. Products like Ezekiel bread contain more fiber and nutrients than regular grains.

A study published in the journal Plant Foods for Human Nutrition revealed that the fiber content of various types of brown rice increased drastically — by 6 to 13 percent — after sprouting.

Read: What Are Good Carbs? 5 Ways To Stay Healthy While Eating 'Forbidden Foods'


Chopping or using a food processor to transform cauliflower into a rice-like consistency is an easy way to eat more vegetables and fewer carbohydrates. The chopped cauliflower can be eaten plain, or cooked in a skillet like any other fried rice.

“One cup of cauliflower rice has approximately 25 calories, whereas brown rice has approximately 215 calories,” Megan Roosevelt, RDN, founder of, told Health.


A big, crisp piece of lettuce can be a healthy, fresh substitute for wheat-flour tortillas, buns, and other sandwich-making carbs. Bibb lettuce and butter lettuce types work well for this substitute.

See Also:

How To Eat Healthy: Fit In The Recommended Carbs, Proteins, And Fats

Overeating Sugar And Carbs Causes Obesity, Not Inactivity; 'You Can't Outrun A Bad Diet'