Guide to Brands for Refined Carb Swaps

The first step to improving the quality of the carbs you eat is knowing what choices you can make instead. 

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The following list is intended to help serve as a guide for simple brand swaps you can make to choose more complex carbs:

• Wonder Bread, Mrs. Bairds ➡️Dave’s Killer Bread or Ezekiel Bread
• Coca Cola, Pepsi, Sprite ➡️Herbal Tea, Seltzer Water, Homemade spa water
• Lemonade, Sweet Tea, Sports Drinks, Fruit Juice  ➡️Unsweetened Iced Tea, Spa Water
• Frappechino, Blended Coffee Drink ➡️Drip Coffee or Latte without sweetener added
• Hostess, Little Debbies, Oreos ➡️Fresh fruit desserts, Naturally sweetened desserts
• Frosted Flakes, Fruit Loops, Granola ➡️Rolled or Steel Cut Oats, Breakfast quinoa
• French Fries, Tater Tots, Onion Rings ➡️Air fried sweet potato wedges, baked veggie pakoras
• Pasta, White Rice ➡️Bean based pasta, Wild or Brown Rice
• Potato chips, Ritz crackers, Cheez-its ➡️Roasted chickpeas, Nuts, Beanitos
• Canned fruit in syrup ➡️Canned fruit in 100% juice
• Sweetened applesauce ➡️Unsweetened applesauce
• Sweetened dried fruit ➡️Unsweetened dried fruit (like mango)
• Flavored yogurt like Yoplait ➡️Unsweetened Greek or Icelandic Yogurt