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How to Lower Carbohydrate Intake – Bariatric Edition

If you’re looking to lower your carbohydrate intake, there are a few simple swaps and habits you can incorporate into your daily routine. Here are some tips on how to do so:


Replace potato with Cauliflower:

Potatoes are a common source of carbohydrates, but they can easily be swapped out for cauliflower. Cauliflower is a low-carb alternative that can be used to make mashed “potatoes,” “rice,” and even pizza crust. Simply cut the cauliflower into small florets, steam or roast until tender, and then mash or blend with your desired seasonings.


Use alternatives to Tortillas:

Tortillas, wraps, and bread are all sources of carbs that can add up quickly. Consider using lettuce leaves, large mushrooms, or eggplant slices as wraps instead. You can also try using low-carb options like almond flour or coconut flour wraps.


Make desserts with no added Sugar:

It’s possible to enjoy sweet treats without all the added sugar. You can also try making sugar-free versions of your favorite desserts by using sugar substitutes like stevia or monk fruit.


Replace snacks with nuts, seeds, cheese, and deli meats:

Instead of reaching for carb-heavy snacks like chips or crackers, try snacking on protein-rich options like nuts, seeds, cheese, and deli meats. These options will help keep you feeling fuller for longer and provide sustained energy throughout the day.

Drink beverages that contain no added sugar: Sugary drinks can contribute significantly to your daily carb intake. Instead, opt for water, unsweetened tea, or coffee as your go-to beverages. If you need a little flavor, try adding a splash of fruit juice or a few slices of citrus.


Replace rice and pasta with veggies:

Rice and pasta are common sources of carbs, but they can easily be replaced with low-carb vegetables like broccoli, cauliflower, and zucchini. You can use a spiralizer or a julienne peeler to create “noodles” out of these vegetables, or simply chop them into small pieces and roast or sauté them as a side dish.


Spend more time in the kitchen:

One of the best ways to lower your carb intake is to prepare your own meals at home. This way, you have control over the ingredients that go into your dishes and can choose low-carb options whenever possible. Not only will this help you lower your carb intake, but it can also save you money and help you eat healthier overall.


By making these simple swaps and spending more time in the kitchen, you can effectively lower your carbohydrate intake and improve your overall health. Remember to focus on whole, unprocessed foods and to listen to your body’s hunger and satiety cues. With a little planning and effort, you can easily incorporate these changes into your daily routine and enjoy the benefits of a lower-carb diet.


Healthy Hugs, Sheri Burke – RHN specializing in Bariatric Nutrition

Sheri Burke, Registered Holistic Nutritionist

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

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