5 Easy Ways to Reduce Carbs in a Meal

1. Switch out starchy carbs

Bread, rice, pasta and potatoes are carb-rich staples in many meals. But they’re not the only option! Try swapping them for lower-carb alternatives or simply reducing your portion size.

Try these smart swaps to reduce carbs:

• White bread → wholemeal thin slice, seeded roll, or open sandwich
• White rice → cauliflower rice, shredded cabbage, or small new potatoes
• Pasta → courgetti, lentil pasta, or half-and-half with veg
• Mashed potato → celeriac or cauliflower mash
• Chips → roasted swede, butternut squash or air-fried parsnip chips

3. Opt for a low carbohydrate breakfast​

Many traditional UK breakfasts (cereal, toast, crumpets) are high in refined carbs.

Swapping to a higher protein, lower carb breakfast can help with controlling blood glucose and keep you fuller for longer.

Low carb breakfast ideas​:

• Scrambled eggs with mushrooms, spinach & cheese
• Greek yoghurt with berries, nuts & cinnamon
• Chia seed porridge
• Low-carb smoothie: almond milk, spinach, peanut butter & protein powder
• Mini omelette muffins baked in a muffin tray with veg and cheese
• Leftover roast veg & fried egg for a quick fry-up alternative

4. For a reduced-carb diet, watch your portions (not just the ingredients)

Even if you don’t change what you eat, reducing your portion sizes of high-carb foods can significantly lower your carb intake without feeling restrictive.

Portion control tips:

• Use smaller plates and bowls. Some studies have shown that this can help trick your brain into eating less.
• Use a visual portion guide, such as the Carbs & Cals app, or Carb & Calorie Counter book, to learn what a portion should look like.
• Make sure your plate is balanced. Try to stick to 1/4 of your plate for starchy carbs, 1/4 for protein, and 1/2 for veg (find out more at the NHS Eatwell Guide).
• Weigh or measure common foods until you get familiar with what a standard portion looks like.
• Don’t eat straight from the packet or container – serve out your portion onto a plate or bowl first. This makes it easier to keep track of what you’ve eaten.

5. The importance of high-quality carbs

Reducing carbs is not just about how much you cut but also about what carbs you eat.

Choosing high-fibre, less refined carbohydrates can support better blood sugar control, reduce cravings and help you feel fuller for longer.

Simple swaps like switching white bread to wholegrain or sourdough, or choosing brown rice, lentils or oats instead of highly processed carbs, can make a big difference.

Choosing high-quality carbs means prioritising whole, minimally processed foods that nourish your body, not just hitting low-carb numbers.