Top 3 Swaps for Everyone’s Favorite Carbs

  • Possible Pat
  • September 27, 2017

Processed carbohydrates are everywhere we turn. Chips, snack cakes, candy, and the list goes on. It’s also a huge part of our daily meals through bread and pasta. While these carbs are very dense and can tend to be void of any nutrition, there are some perfect carb swaps that help lower the carbs you’re taking in and make sure you’re replacing them with very powerful nutrient-dense foods.

So I’m going to show you how to swap out these three carbs you’re probably eating:

  • Pasta
  • Rice
  • Bread

Looking back, I remember just how much over-processed carbs were apart of my life and it seemed like almost every time I went to eat a meal, I had to consciously remove the carbs from my diet. I loved hamburgers and I loved pasta. I also loved fried rice, so these were all things that were really difficult for me to give up and I got to a point where I refused to give up my favorite foods. So, I decided I was going to let myself have them… But only if I could create a healthier version that wouldn’t destroy all the progress I was making.

My Top 3 Carb Swaps

Swap Your Pasta for Squash

Pasta is delicious. And I know cutting it out is hard. But it’s also calorically dense and does not traditionally provide a lot of real nutrition. That being said, you don’t have to give up fun noodle dishes! You can replace your noodles with two different types of squash: Zucchini squash and spaghetti squash.

Zoodles are a way to keep the noodle and lose most of the carbs. Zucchini squash is easily spiralized into noodle-like shreds (zoodles) that cook up just like your pasta would. If you have a spiralizer, all you have to run your zucchini squash through the spiralizer and then boil it for 1 minute. Then just add your pasta toppings.

Alternatively, you can use spaghetti squash for your pasta. This is a great vegetable because it doesn’t just look like spaghetti, but it also tastes like it as well. Just slice your spaghetti squash, bake it for 30-45 minutes, and pull apart with a fork.

Swap Your Rice for Cauliflower Rice

Rice is a good filler for a lot of dishes and while rice isn’t inherently unhealthy, it also packs a lot of carbs and calories and is very easy to overeat. By using cauliflower rice as a replacement, you get the nutrients from the vegetable with a lot fewer carbs for the amount you eat. The easiest way to make cauliflower rice is to chop a head of cauliflower into large chunks and run it through the large set of a cheese grater. This will create “rice” like shreds.

Once your cauliflower is grated, add a tiny amount of coconut oil or avocado oil (1 tsp) into a skillet and stir in your cauliflower rice. Let cook for 3-5 minutes.

I recommend adding in your favorite vegetables to the cauliflower, making a healthier version of fried rice!

Swap Your Bread for Sweat Potato!

We all love bread and we have been conditioned to consume it at almost every meal, whether it be toast in the morning, the bun on our hamburgers or bread and butter for dinner. As much as we may love bread, we also know that it isn’t healthy for us and can make it really difficult to lose weight, so if you are trying to drop the pounds, then you will want to switch out your bread for sweet potatoes.

The great thing about replacing your bread with sweet potatoes is that still provides you with the carbs to make you feel good, but it isn’t processed and won’t make you regret it later. Plus, it will help to keep you full longer than traditional bread, so you are more likely to consume fewer calories later on. This alone will help you lose weight, while also helping you feel better and become healthier.

There are two great ways to substitute sweet potato for bread. The first is to make it into sweet potato toast by simply thinly slicing the sweet potato and sticking in the toaster a few times.

You can also grate the sweet potato and cook it into a bun using nothing but eggs. This is a great alternative to a traditional hamburger bun and it really makes your hamburger taste amazing! Not only will you not be missing the bread next time you make a hamburger, but you may even like this better.


Consuming the wrong kind of carbs can be detrimental to your progress, but it can also be hard to cut them out if you are just starting to lose the weight. Over time, cutting out the carbs I was so used to eating and that I loved has gotten a lot easier. I no longer even want to consume them, as they don’t make me feel like they used to and I know what they will do to my progress if I start eating them again.

But I also remember a time where cutting them out wasn’t as easy and it was actually really intimidating. I also didn’t realize how much or how often I was eating them when I first started my journey.

When I started my journey I didn’t know these swaps and I didn’t know that there were healthier alternatives. I didn’t have someone to guide me and I made a lot of mistakes, but you don’t have to go it alone. I want to be here to help you lose the weight once and for all and to guide you, helping you learn what the best foods for your weight loss are.

Use these swaps as you make your meals each week, and download my free Approved Foods List, where I give you an entire list of foods that you can use to lose weight, just like I did.

You can also get on my Custom Meal Plan, a 12-week nutrition program where I tell you what to eat and how much, so you can start losing weight. Plus, you get access to a nutritionist the during your entire meal plan, so you can have any question you have answered. Trust me when I say I want to be there to support you and hold you accountable.

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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