Get the Skinny on Four Carb-Cutting Swaps

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November is National Diabetes Month, and today is World Diabetes Day, a perfect opportunity to help raise awareness about this condition that affects more than 100 million Americans.

And on this morning’s Get the Skinny with Molly, we’ll be showing you that, even if you have diabetes, it is possible to have your cake and eat it, too! Try these four easy carb-cutting swaps that allow you to incorporate sandwiches, crackers, cereals and baked goods into your diet without wreaking havoc on blood sugar and insulin levels!

For More Information & Recipes:

National Diabetes Education Program:

American Diabetes Association:

Carolyn Ketchum’s Low-Carb Blog:

Swerve Sweetener:


Four Carb-Cutting Swaps:

1.    Sandwiches & Wraps:  La Tortilla Factory Smart & Delicious 50- or 80-calorie wraps

Per tortilla:  50 cals – 10 grams carb – 5 gram protein

2.    Crackers:  Kitchen Table Bakers’ Parmesan Crisps – ‘the crisp made entirely of cheese’

Per 3-crisp serving:  80 cals – less than one gram carb – 7 grams protein

3.    Cereal:  Nutritious Living’s Hi-Lo Cereal

Per half-cup serving:  90 cals – 13 grams carb – 12 grams protein

4.    Baked goods:  Almond flour in place of white or whole wheat flour (see recipe, below)

  • 6 grams of carbs per half-cup serving (compared to 21 grams carb per ½ cup whole wheat flour)
  • Provides moist texture and buttery flavor
  • Can use in baked goods, as well as a breading for meats and vegetables
  • Replace up to ¼ cup almond flour per cup of wheat flour  in baked goods without affecting recipe

**In honor of diabetes awareness, Swerve Sweetener is giving away a Blue KitchenAid Stand Mixer!  Enter to win at Carolyn Ketchum’s blog (


Magic Cookie Bars (

Yields 24 bars.  Each serving has 175 calories and 5 grams of carbs, compared to 240 calories and 24 grams of carbs for original Eagle Brand Magic Cookie Bars.  


1 3/4 cup almond flour

1/4 cup Swerve Sweetener or granulated erythritol

2 tbsp oat flour

1/4 cup butter, melted


1 3.5 oz bar high % cacao chocolate (I use 90%), chopped

1 cup unsweetened flaked coconut

1 cup chopped pecans or walnuts

1 recipe low carb sweetened condensed milk (recipe below)

Preheat oven to 325F.   For the crust, whisk together almond flour, erythritol and oat flour in the bottom of a 9×13 baking pan. Add melted butter and mix in until mixture begins to clump together. Press firmly and evenly into the bottom of the pan.

Bake crust for 10 minutes, or until just beginning to brown around the edges. Remove and let cool.

Increase oven temperature to 350F. Sprinkle cooled crust with chopped chocolate, coconut and nuts. Pour sweetened condensed milk over top and bake for 18 to 20 minutes, until mixture is bubbly and beginning to brown. Let cool in pan and cut into 24 bars.


Low Carb Sweetened Condensed Milk

1 cup heavy cream

1 cup whole milk

1/2 cup Swerve Sweetener or granulated erythritol

1 tbsp butter

1/8 tsp xanthan gum

1/4 tsp vanilla extract

15 drops stevia extract

In a medium heavy saucepan, combine cream, milk and erythritol over medium heat.  Bring to a boil, then reduce heat to low and simmer gently for 1 1/2 hours, stirring frequently, until mixture is reduce by half. (No matter how often you stir, thick bits of milk will form on the sides. Leave it there, and try not to disturb it when stirring, or you will get chunky bits in your condensed milk).

Add butter and let melt, then briskly whisk in xanthan gum. Let mixture cool to room temperature and stir in vanilla and stevia extracts.  Yield: 1 cup (8 servings); each 2 tbsp servinghas 2 g carbs.


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