14 substitutions that can help you cut down on carbs

If you have pre-diabetes or diabetes, balancing your carbohydrate intake along with daily physical activity is key to controlling your blood sugars. It is not safe or recommended to completely eliminate carbohydrates from your diet. The minimum daily requirement for carbohydrates is 130 grams per day, necessary for healthy brain function. However, most Americans consume well above the minimum requirement, which can lead to weight gain and uncontrolled blood sugars. According to the American Diabetes Association, a person with diabetes should consume about 50 percent of their calories from carbohydrates, with the rest of their calories coming from fat and protein.

All carbohydrate (carbs) sources are not created equal. Whole grains, vegetables and fruits provide fiber and nutrients. Milk and yogurt provide calcium, vitamin D and protein in addition to carbs. Less healthy carbs include white bread, refined or sugary cereals, sweets, white pasta and white rice.

If you really want to eat a bowl of pasta or enjoy your favorite dessert but want to keep carbs in check, what should you do?

Use this handy chart to help you find the right substitution without the extra carbs or elevated blood sugars.