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The Ultimate Keto Food Swap List
How to Swap Common High-Carb Foods for Healthy Low-Carb Options

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When you follow a healthy low-carb diet, you'll need to swap commonly used high-carb foods for low-carb ingredients. Contrary to common misconceptions, there are loads of low carb alternatives to almost any foods and this guide will help you make the right choices when you follow a ketogenic diet. With our ultimate keto food cheat sheet you will never miss bread, pasta, rice or sugar.

We created a Keto Food Swaps infographic for you. Click here to view, pin & print it.

Why Keto Food Swaps?

These days I rarely use sweeteners or bake bread but it wasn't always like that. I know how hard it is when you give up foods you love. My aim is to help you make the transition to keto as effortless as possible.

Does this mean that you can be eating keto bread or treats every day? Absolutely not. Instead, learning to eat real, nutritious food naturally low in carbs is the best strategy to succeed in the long term.

Having said that, there is nothing wrong with having an occasional treat or a "proper" keto burger. And it's always better to opt for a healthy low-carb alternative rather than having weekly cheat days and end up eating loads of carbs, gluten and processed foods.

In this guide I focus on the most commonly used high-carb ingredients and their best low-carb alternatives. In an upcoming post I'll explore the best keto alternatives to common meals and restaurant favourites, low-carb baking and kitchen hacks.

Best Low Carb Alternatives to Sugar and Syrups

The top 5 keto-friendly sweeteners are stevia, Erythritol, monk fruit, Xylitol and yacon syrup. The amount of low-carb sweetener you will need depends on the type and your palate. As you get used to low-carb eating, you will likely use smaller amounts, or you may even avoid sweeteners altogether.

Stevia, Erythritol, Allulose and Monk Fruit

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Stevia, Erythritol, Allulose and monk fruit are ideal because they have no effect on blood sugar and zero calories. Most people tolerate them well and they can be used to taste.

Beware that some sweetener blends may contain blood sugar spiking ingredients such as dextrose and maltodextrin and you should avoid them completely. Always read the labels and beware that all IMO syrups can raise blood sugar!

Some of the best products are NuNaturals, Swerve, Sukrin, So Nourished, and Lakanto. Allulose is a fairly new sweetener that may not be available in all countries. In the US you can find plenty Allulose based sweeteners on Amazon.

Xylitol and Yacon Syrup

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Xylitol and yacon syrup are suitable options too. Just make sure to use them sparingly and stick to the recommended amount per serving as they may affect your blood sugar or cause digestive distress.

Our list of top 5 Sweeteners and Sweetener Conversion Chart will help you get started.

Best Low Carb Alternatives to Pasta

Vegetable Noodles: Zucchini, Palmini, Cabbage and Fennel

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

One of the most common substitutes for pasta is zucchini noodles, also known as "zoodles", which is essentially spiralized or julienned zucchini (courgette in the UK). In fact, zucchini is not the only keto-friendly vegetable you can spiralize. Try rutabaga (swede), turnips, celeriac or even cucumber.

To get the best out of zoodles, follow a few simple rules: Sprinkle the zoodles with salt and leave in a colander to drain. Pat dry with a paper towel and cook on a greased pan briefly for 1 to 3 minutes, depending on the preferred doneness.

Other pasta alternatives include:

Shirataki Noodles

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Shirataki noodles, also known as miracle noodles and konjac noodles are popular in Asian cuisine. They are made from the konjac plant which is ground and then shaped into noodles, fettuccini or even rice. Shirataki noodles contain virtually zero calories and zero carbs.

If you are new to this zero-carb ingredient, make sure to read my guide to on How To Prepare Shirataki Noodles. Without proper rinsing and preparation, they have an unpleasant odour and texture. There are several brands selling shirataki noodles on Amazon. Make sure to read the labels as some products may contain ingredients such as bean flour.

Kelp Noodles

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Kelp noodles are a low carb alternative to regular noodles and boast some great health benefits such as being high in iodine, calcium, and iron. Unlike shirataki noodles which are soft and chewy, kelp noodles have a crunchy texture and can be eaten raw. You simply need to rinse them in cool water before serving. Thanks to their crunchy texture, kelp noodles are ideal for salads.

If you prefer them soft, you can soak them in hot water or add to a hot soup after rinsing. Just like shirataki noodles, there are several brands selling kelp noodles on Amazon.

Other Pasta Alternatives

I have yet to discover the perfect pasta recipe (if there is such a thing) but there are some that are very close to the real deal:

Best Low Carb Alternatives to Rice

Cauliflower Rice

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Cauliflower rice is such a versatile keto ingredient. Apart from using cauli-rice as a side, I like to add mine to scrambled eggs, breakfast skillets, low-carb casseroles and even poke bowls. It can even be used instead of couscous.

Cauli-rice can even be used in keto sushi rolls. Just add some homemade mayo or cream cheese to create the sticky effect and you are good to go!

You can make cauli-rice in advance and keep it in the fridge for up to 4 days. Although freshly prepared cauliflower rice can be frozen, I prefer not to freeze mine as it may result in an unpleasant odour and texture. There are several ways you can prepare and cook cauli-rice. Whatever method you use, do not over-process the cauliflower. The best way is to use a food processor with a grating blade. This way you will achieve the best texture and pieces resembling real rice.

Apart from cauliflower, other non-starchy vegetables that can be used to make "rice" include broccoli and celeriac.

Shirataki Rice

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Just like cauliflower rice, shirataki can be used as a side dish, or added to all sorts of keto recipes. It has fewer carbs than cauliflower rice and is ideal for those who keep their carb limit very low. You can even combine some cauliflower rice and shirataki rice to suit your taste.

Beware that just like shirataki noodles, shirataki rice may reduce the bioavailability of oral medications. Any oral medications should be taken 1 hour before or 4 hours after any meal containing shirataki (glucomannan). Because it may also reduce the bioavailability of vitamins and minerals, you should not overuse products containing glucomannan. The vast majority of your diet should be focused on real food high in nutrients!

Best Low Carb Alternatives to Potatoes

Rutabaga, Turnips, Radishes, and Cauliflower

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

All of these low-carb options are ideal substitutes for potatoes. Just like potatoes, you can roast, fry, mash or boil them. Other similar vegetables that can be swapped for potatoes are kohlrabi and celeriac.

I use a high-speed blender for a very smooth texture, like I did in this Keto Celeriac Cauli-Mash, or you can use an immersion blender if you prefer your mash chunky.

Of all of the options I've tried, rutabaga works best as an alternative to potato fries. Another great option popular in the keto community seems to be jicama although I haven't tried it myself and it may not be available outside the US.

Other vegetables such as zucchini, eggplant or mushrooms are a good alternative to crispy snacks like potato crisps.

Winter Squash

Another great alternative to potatoes is pumpkin, as well as other types of winter squash such as Kabocha squash, Butternut and Coquina squash, Acorn squash and more. You can find more about the carb count in different types of squash in this recipe Homemade Pumpkin Purée.

The reason I'm listing winter squash separately is its relatively higher carb count. While it's ideal for a low-carb diet, you will need to keep the serving size small, especially if your carb limit is very low. Our KetoDiet app can help with that and so much more!

Best Low Carb Alternatives to Cereals

Nuts, Seeds and Coconut

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Cereal, cornflakes, granola and porridge can easily be replaced with different sorts of nuts and seeds. Flaked coconut (coconut chips), flaked or slivered almonds, chia seeds and hemp seeds are some of the best options.

My favourite recipe only takes 5 minutes to prepare. I simply drizzle some unsweetened coconut chips and flaked almonds with virgin coconut oil, sprinkle with cinnamon and pan-roast for 2-3 minutes, just until lightly browned and fragrant. I use it as a topping on full-fat Greek yogurt or with unsweetened almond milk and berries. It can't get easier than that.

Whenever I make my keto porridge, I always add some hemp seeds. They are one of the best sources of magnesium, an electrolyte often deficient in modern diets. And if you just started following a ketogenic diet, you need to up your electrolytes to avoid keto-flu.

From keto granola and cinnamon toast crunch to low-carb porridge and chia pudding - the options are endless!

Best Low Carb Alternatives to Wheat Flour

Nut, Seed & Coconut Flour

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

When you follow a keto diet, you have to give up grains. The best alternatives are finely ground nuts, seeds and coconut. The most commonly used are almond flour, coconut flour, flax meal and psyllium powder. Ground sesame seeds will work in a similar way as flax meal while defated sesame flour is closer to defated almond flour or coconut flour.

Over the years I created many different types of keto breads and keto dessert recipes including pies, tarts and cakes. And there are loads of great keto blogs with healthy dessert alternatives but if I were to pick just one, my friend Carolyn of All Day I Dream About Food has some of the best recipes for low-carb cakes, pies and any treats you can imagine!

There is no universal guide for substituting wheat flour or any grain flour but there are a few simple rules you should follow. Low-carb baking is a large topic on its own and I will get into more detail in my upcoming post in which I'll discuss all available options and how to swap them.

Best Low Carb Alternatives to Breading

Flax Meal, Almond Flour, Pork Rinds and Parmesan

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Instead of regular high-carb breading you can use flax meal, almond flour, ground pork rinds or grated Parmesan cheese. You could even use coconut flour although I wouldn't recommend it on its own but rather combined with one of the other suggested ingredients. These Keto Breadcrumbs are the closest I ever got to the real deal.

Pork rinds are not always free of additives and I prefer making my own. If you don't eat pork, try Chicken Cracklings instead.

Best Low Carb Alternatives to Legumes

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Apart from peanuts which are keto-friendly (although not everyone can eat them), other types of legumes are excluded from the keto diet food list because they are high in carbs.

Some of the most common substitutes for legumes are macadamias, eggplants (aubergines in the UK) and green beans.

Macadamia Nuts

Macadamia nuts are a fantastic alternative to chickpeas and ideal for making keto hummus. Macadamias are a good source of heart-healthy fats and they are very low in carbs.

Eggplant and Green Beans

Low-carb vegetables, especially eggplants and green beans, are a good alternative to beans and lentils in soups and stews.

Best Low Carb Alternatives to Bread & Wraps

Bread & Tortillas

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Making keto bread is not as hard as it may sound and it can taste just as good as regular high-carb bread. Of all the different types of keto breads I've created since going low-carb, the number one recipe has always been the Ultimate Keto Buns.

There is a keto bread recipe for everyone no matter what your food intolerances are: dairy-free, nut-free, psyllium-free and flax-free.

Tortillas seem to be hard to substitute but these Keto Tortillas are amazing and taste just like the real deal.

Lettuce, Chard, and Collards

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

If you want to avoid bread and tortillas altogether, simply swap them with fresh lettuce, chard or collard leaves. Crispy iceberg lettuce is a great substitute for tacos and bunless burgers. Soft lettuce, chard and collards can be used to make keto wraps, unwiches and hand rolls.

Nori Sheets

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Similar to lettuce leaves, nori sheets are ideal for making keto wraps, sushi rolls and hand rolls. Nori sheets are low in carbs and high in iodine. One nori sheet contains virtually zero carbs!

Simply use them just like chard leaves and fill them with healthy fats, non-starchy vegetables and protein.

Best Low Carb Alternatives to Milk

Dairy milk is high carbs and should be avoided when you follow a keto diet. These are the best alternatives to milk.

Nut and Seed Milk

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

You can use any unsweetened nut milk or seed milk. You can buy unsweetened almond milk or cashew milk in most health stores and on Amazon. Beware of hidden carbs and other unwanted ingredients like added sugar, starches and thickeners. Avoid products containing soy milk or rice milk.

If you can't find a good product without sugar and thickeners, make your own nut and seed milk - it's easy!

Coconut Milk

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Just like nut and seed milk, coconut milk can be used instead of regular dairy milk. There are several options available, although very few contain no thickeners like guar gum which gives most products a distinctive aftertaste. If you don't like the aftertaste of thickeners or they are causing digestive issues, you can make your own coconut milk.

If you don't like plant-based milk options, simply use heavy whipping cream diluted with water. Note that some people may be able to tolerate small amounts of full-fat milk (e.g. used in coffee).

Best Low Carb Alternatives to High-Carb Fruits

Apart from a few exceptions, most fruits are high in carbs. There are, however, a few exceptions you can have when you follow a ketogenic diet.


The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Most berries are low in sugar and carbs and can be used in moderation. The best option for keto are blackberries, raspberries, strawberries and blueberries. Here's the carb count per 1/2 cup of whole berries:

  • blackberries: 3.1 g net carbs
  • raspberries: 3.3 g net carbs
  • strawberries: 4.1 g net carbs
  • blueberries: 7.3 to 9.1 g net carbs (wild blueberries contain fewer carbs)

Avocado, Coconut and Other Low-Carb Fruits

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Avocado is not just the most keto-friendly fruit but it's also one of the most nutrient-dense foods you can eat on keto. It's a great source of potassium and heart-healthy monounsaturated fats. Coconut is very low in net carbs, high in fiber and saturated fats.

Other options suitable for a low-carb diet are rhubarb and watermelon. Keep in mind that not all low-carb fruits are suitable for everyone. Apart from portion control, you need to consider how they affect your blood sugar levels.

Healthy Alternatives to Vegetable Oils

Inflammatory vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, other trans fats and interesterified fats are all damaging to your health. In fact, eating these fats can be just as bad — if not worse — than following a high-carb diet.

Below are the healthiest fats and oils to use (not just) on a ketogenic diet. The simple rule is to use saturated fats for cooking and monounsaturated fats mostly for cold use. Below are the best options.

Butter & Ghee

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

I use ghee to cook most of my meals. It tastes just as delicious as butter but doesn't burn. You can still use butter but add it to your meals at the end of the cooking process, or use it to make Keto Hollandaise or fat bombs.

Want to give your ghee an anti-inflammatory boost? Make a batch of my Golden Ghee!

Olive Oil and Avocado Oil

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Just like avocados and macadamia nuts, extra virgin olive oil is a fantastic source of heart-healthy monounsaturated fatty acids (MUFA).

Oils high in MUFA such as olive oil, avocado oil, hazelnut oil and macadamia nut oil are best for cold use, for finishing meals or after cooking. Always opt for extra virgin olive oil.

Coconut Oil and MCT Oil

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Coconut oil is high in saturated fats and medium chain triglycerides (MCTs) and is suitable for both cooking and cold use. Saturated fats are the most stable when heated, have long shelf lives and high smoke points. Use these oils for most of your cooking. Always opt for virgin coconut oil.

Unlike coconut oil, pure MCT oil is always liquid and doesn't solidify even in the freezer. That's why it's the ideal for keto smoothies and keto ice cream.

Lard, Tallow & Duck Fat

The Ultimate Keto Food Swap List: How to Swap Common High-Carb Foods for Healthy Low-Carb Options

Other healthy options high in saturated fats are pork lard, beef tallow, mutton tallow, duck fat, schmaltz (chicken fat) and goose fat. All these fats are heat-stable and ideal for cooking. Quality matters so always opt for lard from outdoor-reared pigs.

To learn more about the best and the worst fats on keto, check out our Complete Guide To Fats And Oils.


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Martina Slajerova
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Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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This article has been reviewed by Franziska Spritzler, RD, CDE who is a qualified expert. At KetoDiet we work with a team of health professionals to ensure accurate and up-to-date information. You can find out more on the About us page.

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Comments (23)

This sounds like it's for me.

Great post!  I learned the hardway to substitute Agar Agar in place of recipes calling for cornstarch (I didn't have any and didn't realize until the dish was almost done cooking).  I used Xanath Gum.... not good to use for thickening the liquid when making Broccoli Beef.  I couldn't eat it... I had to toss out the dish.  It was too clumpy with the Xanath Gum and it got worse when I added more of the liquid from cooking to it.  
It would be great to see substitues for thickeners, as well as when it is best to use Xanath Gum or its substitutes.  Can Xanath Gum be used as a substitute for eggs?  I saw a recipe using Flax meal, but I am running out to get it when I don't have it... I find it risky not to use regular eggs when making baked goods such as muffins or keto cakes.

Hi Charlene, I use different ingredients for thickening depending on the recipe. Some general tips:
Egg yolks whisked with water or stock for soups, sauces and gravies: The Best Low-Carb Instant Pot Beef Stew
Chia seed for berry jams: Low-Carb Blueberry Chia Jam
Gelatin or agar powder for berry jams: Super Smooth Low-Carb Strawberry Jam
Arrowroot instead of cornstarch but very rarely (and small amounts) as it's high in carbs.
Xanthan gum in baked goods rather than as a thickener. You always need to sift it in the dry ingredients and mix properly before adding any wet ingredients. This will prevent any clumps from forming. I wouldn't say it's a substitute for eggs but in baked goods it will keep the dough together. If you need a replacement for eggs, try chia or flax eggs (only in baked goods). To do that you need 4 tbsp water + 1 tbsp flax meal or ground chia seeds. If you don't have to substitute eggs, don't do it.
These are just some of them - I'll share a full list soon!

Great helpful.
I wanted to add two of my favorite swaps of late if I may:
1) kabocha squash for potatoes....great baked in sliced wedges (dip in olive oil and roll in a low carb breading with lots of herbs) or used in Thai curries.  The skin is thin and edible so that makes cooking with it extra easy.  Katocha acts and tastes like carby butternut squash but has calories and carbs similar to rutabaga (1 cup is 49 kcal, 9.3 net carbs, while rutabaga is 52 kcal and 8.8 net carbs).
2) ground sesame seeds as an alternative to almond flour....great for breading and frying, and as an addition to lighted meatballs, meatloaf etc.  I use ground sesame seeds interchangably with almond flour depending on the flavor I am going for.
Almond flour (1 oz) is 174 kcal, 3 net cabs
ground sesame seeds (1 oz)are 162 kcal and 3.3 net carbs
Both of these are great options and expand our choices for low carbs cooking.

Thank you so much Deborah, these are fantastic tips for swaps! I'll add them to the list.

Hi, I sent you an email about this question , but I will now put it in comments in case it’s one less place for you to have to go and see and reply to
The Keto Food Cheat Sheet is great! Thanks for doing and sending this.
Just wondering why avocado oil is not on your  list of great Keto oils?
Since all the problems with knowing whether or not one has purchased “real” olive oil, i have moved to using the brand “Chosen” avocado oil in my daily cooking and mayonnaise.
This way I don’t need to worry about whether or not I have purchased a “fake” olive oil, which has unhealthy stuff in it..
Then I save what I hope is “real” olive oil for when I make dips or dressing as the taste of truly good olive oil is terrific..but I find very expensive for every day cooking..🤷‍♀️
Thanks as always,

Thank you RoseAnn! That is a good point indeed and I added avocado oil in the title together with olive oil. It was just briefly mentioned in a sentence but now it's much clearer. I also added a link to an article that talks about extra virgin olive oil and how to pick true "extra virgin". Thanks again, great suggestion!

Thanks Martina for sharing your inspirational "Keto Journey" 😊  I love your book "The Beginner's Keto Diet Cookbook".  My journey has been less dramatic but I think it is worth mentioning.  I tried the low carb way 18 months ago and gave up soon after starting (too hard!!!).  A year later I saw a pic of myself after a holiday to the USA & Xmas :-(  I tried again.  I battled on through and for the first two months my body struggled big time, I was just so hooked on carbs.  However it was worth the effort as now I'm lighter have loads of energy without the huge mid-afternoon dips.  I still have lulls but I load up on raw nuts if I'm desperate.  For me the secret to success is not so much changing what I eat but the ingredients I use (I do the food swap often).  I cook/make just about everything and on a typical day I eat for: b'fast - nut/seed muesli with almond milk, a piece of keto toast & home made berry jam; lunch - masses of greens/salad+mayo & tempeh or some other protein along with x2 keto cookies (jam drops or choc chip Yum Yum!); dinner - some form of high fat protein (eg low carb sausages, chicken) + masses of low carb veg.  I exercise a  lot too.  Good luck to all the fellow Keto followers!  Cath (from Brisbane Australia).

I'm so happy for you Cathy, people really need to hear stories like yours. Thank you for sharing this with us and keto on!

This is an excellent post! It is very informative, easy to read and understand, very practical and backs up statements with links to research studies.
Thanks for sharing!

I appreciate your information! It will help a lot on my path! Thx! 😁

Dear Martina, THANK you 4 ur blog! I've been studying/experimenting with Keto 4 a while & found ur Blog. U break everything down so well. So easy 2 understand & execute! Of course, I can make my own cashew milk, after reading it on ur Blog! I was also interested in ur diagnosis of Hashimoto's disease. Good 4 u that u empowered urself & feel better! I have a sensitivity 2 iodine that the doctor's can't explain & recently read that Hash. sufferers may have a sensitivity 2 iodine also. I'm still researching & learning. If its not too personal, r u sensitive 2 foods that r high in iodine, such as kelp, lettuces, dulce, nori, melon etc? And, if so, how/what do u do 2 manage it? Again, thanks 4 such a concise, well made Blog! Many Blogs r so extensive, that I give up before I get to the recipe or facts for which I was searching. Continued Success!!! R

Thank you so much for your kind words and for sharing your experience! I'm not sensitive to iodine but I do avoid foods with gluten and legumes. I also limit my dairy intake (small amount of cheese, butter and full fat cream). There are some other foods that may cause issues for people with Hashi's although not everyone is affected (check out the book on Hashimoto's by Izabella Wentz). I hope this helps!

Love your recipes!!
Would like to try the sourdough baguettes but using a substitute for the low-fat buttermilk.    I think it is using almond milk and lemon juice but not sure of the amounts ....... thought it may have been included in this article.  Anyway thanks - and just found the recipe for ice cream cones, something else on my 'to try' list.  Love cooking and just love Keto!!

Thank you  for your kind words, Lynette! I'll share my tips on baking in my next guide 😊 I think it's a good idea although I haven't tried it. Lemon juice or more vinegar will help with the flavour.

Pork rinds... that sounds super healthy.

Actually it is if you make your own How To Make Pork Cracklings (Pork Rinds, Chicharrones)

Thanks so much for that information Martina. It is an excellent read.

Thank you Louis!

Very nice compilation.
We would like to know more about you and your keto journey. How and why you started. What inspired?

Hi Prince, there is more about me and my journey here: The KetoDiet Blog Team
You can also learn more in podcasts I did with fellow bloggers:

Great Blog.  Love the swap list!  
Could you research/write something about Resistant Starch.   I am currently making my own caulirice and refrigerating it for 24 hours before gently reheating it.  This is very convenient, but am I gaining Resistant Starch by doing it?  I do the same thing with zucchini noodles (par boil, refrigerate, reheat).  Again, very convenient, but is there any benefit?
I trust that you know people who could give a well informed opinion on this and it Would be great if you could do an entry about this topic.
Best Regards

Hi David, thank you for your kind words and for the great suggestion! I'll look into resistant starch and/or ask one of our experts to write about it and share my findings!