7 Ways to Swap Out Refined Carbs

7 Ways to Swap Out Refined Carbs
Swap out refined carbohydrates and boost your nutrition at meal times with our 7 delicious alternatives! No energy slumps guaranteed!
Your body requires a certain amount of carbohydrates to function optimally each day. Unfortunately, most of the nutrition is stripped from carbohydrates such as rice and other whole grains when they’re refined or processed into ‘white’ grains and flours. Eating refined carbohydrates can leave you feeling tired and lethargic as they quickly spike your blood sugar levels, and see your energy levels crash shortly after. 

Consuming whole grains and plenty of vegetable sources of carbohydrates ensure you’re getting way more nutrients into your meals, without the major energy slump!

We’ve sourced 7 delicious, nutrient-rich ways for you to swap out refined carbs and bump up the goodness of your favorite dish! 

1. Try lettuce cups instead of white flour tortillas 

Skip the flour tortilla for crisp and hydrating lettuce cups! Use fresh large leaves for wraps or taco shells, filling them with your favorite ingredients. Take a look at our Lentil Lettuce Cups for inspiration!

2. Try cauliflower pizza bases instead of white flour pizza bases

Sneak some extra veggies into this household favorite by making the pizza base out of cauliflower!

3. Try zucchini spaghetti instead of regular spaghetti

A Food Matters team favorite, we’re crazy for this fun alternative to regular spaghetti. Enjoy hot or cold. 

Try this tasty Zucchini Spaghetti with Peaches and Pumpkin Seed Pesto. Yum!

4. Try sweet potato fries instead of french fries

Deliciously satisfying, swap regular French fries for sweet potato fries to boost your intake of vitamin A and fiber.

5. Try portobello mushroom “buns” instead of burger buns  

Most burgers are usually more bun than filling! Change it up by with tasty Portobello mushroom buns. Simply brush two mushroom caps with a little olive oil, place on some aluminium foil and roast in the oven (400 F) for 20 minutes, flipping halfway through. Remove the stems once cooled slightly and add your fillings. Easy!

6. Try quinoa instead of white rice 

Quinoa is packed with plant-based protein, fibre and essential minerals. Serve as a tasty side dish, or make it the star in this delicious Italian salad!

7. Try almond meal bread instead of refined white wheat bread 

Fill up with healthy fats, fibre and protein by using almond meal as a base to homemade bread, instead of regular white flour. Once you’ve tried it, you’ll never go back!

What are some other tasty swaps you'd recommend?

About the Author

James Colquhoun

James Colquhoun

James Colquhoun, filmmaker of Food Matters and Hungry For Change and founder of FMTV. Along with Laurentine ten Bosch, James founded Food Matters, giving people the tools (films, books, website, TV) to take charge of their own health. Food Matters is an internationally acclaimed widely popular documentary about the medical and healthcare industries. His latest documentary, Hungry For Change, reveals how the diet and processed food industries are the enemies of permanent weight loss, vibrant health, and natural living. From here, FMTV was born! A place where we can access vital information by watching all of your favorite inspiring documentaries, expert interviews & recipe videos in one place.

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