You may progressively lower your carb consumption by consuming fewer meals and beverages, such as sweetened beverages, and eating more foods high in lean protein.
Carbs are often portrayed as the enemy in our diet culture, but this is untrue. Carbohydrates are an essential component of most diets. Complex carbohydrates originate from whole, unprocessed plant sources and are often high in nutrients (1).
However, reducing carbohydrate intake may give actual health advantages in some cases. This is especially true for simple carbohydrates sourced from highly processed meals and providing no extra nutrients (1).
Low carb diets may aid in weight reduction and improved management of diabetes or prediabetes in individuals with greater body weights, according to research (2, 3, 4).
If your nutritionist or doctor has suggested you cut back on carbs as part of a better lifestyle makeover (which usually involves other components such as physical exercise), here are 13 simple methods.
1. Curb your intake of sugar-sweetened drinks
Most sugar, whether fructose, lactose, maltose, sucrose, or glucose, is classified as a simple carbohydrate. Simple carbohydrates give immediate energy, prompting your blood sugar to spike and your pancreas to secrete insulin.
Sugar-sweetened beverages, such as sodas or sweetened iced teas, can contribute a lot of extra carbohydrates to your diet in the form of sugar (5, 6).
For example, one can (12 fluid ounces) of non-diet cola has 35 grams of carbohydrates, whereas a tiny sweetened iced tea drink contains 29.5 grams of carbs. These carbohydrates are virtually entirely made up of sugar (7, 8).
Regularly using sugar-sweetened beverages has been linked to developing type 2 diabetes; thus, limiting your intake may help minimize your risk (9, 10).
Flavored seltzers are a terrific replacement for something refreshing.
2. Cut back on refined grain bread
Many breads, particularly whole grain breads, include vitamins and minerals. Unrefined whole grain bread is also classified as a complex carb, which means it takes longer to digest and impacts blood sugar gradually rather than abruptly (5).
While refined grain breads, such as white bread, aren’t generally higher in carbohydrates than whole grain breads, refining can diminish the bread’s micronutrient and fiber content.
Because the bread lacks fiber, the sugar and carbohydrates are digested fast in the body, causing blood sugar to rise. This can lead to the development of type 2 diabetes over time (11, 12).
Sticking to a reasonable quantity of whole grain bread or reducing your overall bread consumption will help you consume fewer simple carbs that can elevate blood sugar.
3. Think about fruit juice
Unlike entire fruit, fruit juice contains little to no fiber and is often rich in fructose, a kind of fruit sugar that is also classified as a simple carb (5).
Although it contains specific vitamins and minerals, fruit juice is similar in sugar and carbohydrates to sugar-sweetened drinks (such as soda) (13).
For example, 1 bottle (about 10 fluid ounces) of 100% apple juice has 35 grams of carbohydrates, most of which is sugar (14).
Consider eating a piece of fruit instead of juice to ingest less carbohydrates. Whole fruit is typically just as delicious, plus it contains fiber, which may aid people with diabetes with blood sugar rises (5, 15).
4. Choose lower-carb snacks
Carbs in snack items like chips, pretzels, and crackers may rapidly pile up. These salty, savory snacks are typically low in protein and fiber, two macronutrients contributing to a full sensation.
As a result, you may consume far more than you intended (16, 17).
Incorporating additional low carb snacks with a high protein and fiber content might help you feel satiated.
If you’re searching for inspiration, almonds, cheese, and eggs are substantial in protein and low in carbohydrates. There are also a plethora of low carb snack roundups on the internet that inspire you (18, 19, 20).
5. Start your day with eggs or other lower-carb breakfast foods
Even though they appear “healthy” at first look, breakfast dishes might contain hidden levels of carbohydrates and sugar.
For example, a cup of store-bought granola may have 68 grams of carbohydrates, whereas a cup of Raisin Bran cereal may contain 46 grams (21, 22).
Breakfast cereals contain vitamins and fiber and can be high in simple carbohydrates due to added sugar. Long-term use of sugary foods can cause blood sugar rises in those with diabetes (23, 24).
Consider including more eggs in your morning routine if you’re seeking choices with less simple carbohydrates.
One egg has less than one gram of carbohydrates. Eggs are also vital in protein, which helps you feel satiated for longer and eat less during the day (16, 20).
Furthermore, eggs are incredibly adaptable and may be served in various ways, including hard boiling for a quick breakfast.
Low sugar yogurt, crustless quiche, nut butter on celery sticks or soft carb bread, and a breakfast pan with veggies and potatoes are some other low carb breakfast alternatives.
6. Use sugar alternatives
While many people love adding sugar to their coffee or tea, it may add a lot of carbohydrates.
While honey is a more natural sweetener, it is still pure sugar. One tablespoon has 17 grams of carbohydrates, all from sugar (25).
If you want to maintain your sweetened coffee, there are lots of sugar substitutes that are low in sugar or even sugar-free:
- Stevia. Stevia is derived from the stevia plant discovered in South America. Several research studies have suggested that stevia may have a possible blood glucose-lowering impact on people with diabetes (26).
- Erythritol. Erythritol is a sugar alcohol that tastes like sugar, does not elevate blood sugar or insulin levels, and may aid in cavity prevention by destroying plaque-causing bacteria (27, 28).
- Xylitol. Another sugar alcohol, xylitol, also aids in the battle against the microorganisms that cause tooth decay. Furthermore, evidence indicates that it may be helpful for blood sugar control (27, 29).
7. Consider the carb content of restaurant meals
Eating out might be difficult in the early stages of a low carb diet or after drastically reducing your carb consumption.
Even if you order meat or fish without breading or sauce, you’ll usually get a side of potatoes, rice, pasta, or bread. Depending on the serving size, typically big, these starches can contribute 30 or more grams of carbohydrates to your meal (30).
When ordering a meal at a restaurant, keep an eye on portion proportions (could you take half the starch home?) and consider getting a side salad to enhance your fiber intake and help you feel satisfied faster (17).
8. Substitute alternative flours for white flour
White flour is commonly used as the foundation for many baked items, such as breads, muffins, and cookies, and it is also used to cover most fried meals. White flour is a refined grain, implying that many nutrients and fiber have been removed.
Because it has less fiber, it digests faster and may cause insulin rises in those with type 2 diabetes. After eating anything produced with refined wheat, you may feel less satiated (31).
If you want to make anything, try replacing white flour with whole grain flour, which has more fiber and a superior nutritional profile (32).
You might also substitute coconut or almond flour for white flour, as both alternatives are lower in carbohydrates. These flours, however, contain more fat than white or whole grain flour (33, 34).
When purchasing or baking using an alternative flour, remember that the end product may be thicker due to either a lack of gluten (for almond or coconut flour) or less refining (for whole wheat flour).
9. Emphasize non-starchy vegetables
Vegetables are a good source of fiber and minerals. They also include phytochemicals (plant compounds), many of which act as antioxidants, aiding disease prevention (35).
However, to limit your carb intake, you should choose non-starchy veggies.
Non-starchy vegetables recommended by the American Diabetes Association include artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes (36).
10. Focus on high protein foods
If you enjoy carbs but are attempting to cut back, eating high protein foods is one of the most significant ways to stay content.
Protein has been demonstrated to improve satiety, keeping you fuller for longer. It may also assist you in eating less during the day (37).
Furthermore, protein has a slightly more excellent thermic value than fat or carbohydrates, which means your body needs more calories to break down (38).
By prioritizing meals substantial in protein (while still complementing your diet with complex carbs), you may be able to lose weight (37).
11. Supplement with healthier fats
When you reduce your carbohydrate consumption, you may find yourself consuming extra protein as well as fat.
If you’re trying to lose or maintain weight, focusing on healthier fats will help you remain on track.
While research has been mixed on what makes a specific type of fat healthy for humans, foods such as fatty fish, nuts, seeds, olive oil, and dairy consistently show up as quality fats (39, 40).
Moderation and diversity, like with anything else, are essential.
12. Pay attention to food labels
Food labels include helpful information on the carbohydrate content of packaged foods.
It’s also crucial to pay attention to portion size, especially when consuming foods high in sugar (simple carbohydrates) and with lower serving sizes than many people are used to.
Cereal packaging and ads, for example, frequently overstate portion size portrayals, making it easy for individuals to consume more than one serving at a time (41).
13. Count carbs with a nutrition tracker
A nutrition tracker is an excellent tool for tracking your regular food consumption. Most are available as smartphone and tablet apps, as well as online.
When you add carbs and other nutrients into the tracker, they are immediately computed.
The majority of the information in these food databases is reliable. However, remember that some of these applications allow users to enter unique nutrition information, which may be inaccurate.
Bottom line
In some instances, limiting carbohydrates — straightforward carbs found in processed meals with little extra nutrients — may give some health advantages. This is especially true if you have type 2 diabetes.
If your doctor or nutritionist has advised you to consume less carbohydrates, eating a diversified diet is still feasible (and suggested).
Protein, fiber, complex carbohydrates, and healthy fats can help you feel satiated throughout the day and deliver the nutrients you need for a balanced diet.
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