Which carbs can you swap? Build a day and see what changes

Where do the carbs in a normal day actually come from, and what happens when you swap them? Pick a usual choice or a lower-carb swap for five everyday foods and watch the daily total move against the ranges often called low-carb and very low-carb.

We also look at what the evidence says, what you lose as well as gain, and who should talk to a doctor or dietitian first.