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22 Health & Food
15 WAYS TO REDUCE YOUR
CARBOHYDRATE INTAKE
Edited by Maria Cardenal
Cutting back on carbohydrates can have major benefits for
your health. Many studies have shown that low-carb diets
can help you lose weight and control diabetes or prediabetes.
Here are 15 easy ways to reduce your carb intake!
1. Eliminate Sugar-Sweetened Drinks
Sugar-sweetened beverages are very unhealthy. They
are high in added sugar, which is linked to an increased
risk of insulin resistance, type 2 diabetes and obesity
when consumed in excess. If you want to eat fewer
carbs, avoid sugar-sweetened beverages! If you want
to drink something refreshing with a taste, try adding
some lemon or lime to club soda or iced tea. If necessary,
use a small amount of low-calorie sweetener.
Bottom Line: Sugary drinks are high in carbs and added
sugar. Avoiding them can significantly reduce your
carbohydrate intake.
2. Cut Back on Bread
Bread is a staple food in many diets. Unfortunately, it
is also quite high in carbs and generally low in fibre,
especially for white bread made from refined grains.
Even nutritious breads such as rye contain about 15
grams of carbs per slice. Although whole grain bread
contains vitamins and minerals, there are many other
foods that provide the same nutrients with much fewer
carbs. Also try delicious low-carb bread recipes.
Bottom Line: Whole grain bread contains some important
nutrients, but these can be found in many other foods
that are lower in carbs.
3. Stop Drinking Fruit Juice
Unlike whole fruit, fruit juice contains little to no fibre
and is full of sugar. Although it provides some vitamins
and minerals, it is no better than sugar-sweetened
beverages in terms of sugar and carbs. This is true even
for 100% fruit juice. Instead, try flavouring your water
by adding a slice of orange or lemon.
Bottom Line: Fruit juice contains as many carbs as sugar-
sweetened beverages. Instead of drinking juice, add a
small amount of fruit to water.
4. Choose Low-Carb Snacks
Carbs can add up quickly in snack foods such as chips,
pretzels and crackers. These types of foods are also not
very satisfying. Eating low-carb snacks high in protein
is the best strategy when hunger strikes between
meals, such as almonds, peanuts, macadamia nuts,
hazelnuts, pecans, walnuts, and cheese.
Bottom Line: Make sure to have healthy low-carb snacks
such as nuts and cheese on hand in case you get hungry
between meals.
5. Eat Eggs or Other Low-Carb Breakfast Foods
Many breakfast foods are often high in carbs. Eggs
are an ideal breakfast when you are trying to cut back
on carbs. They are also a great source of high-quality
protein, which can help you feel full for hours and
eat fewer calories during the rest of the day. Eggs
are also extremely versatile and can be prepared in
many ways, including hard-boiling for an on-the-go
breakfast.
Bottom Line: Choosing eggs or other high-protein, low-
carb foods for breakfast can help you feel full and satisfied
for several hours.
6. Use Sweeteners Instead of Sugar
Using sugar to sweeten foods and beverages is
unhealthy practice. A tablespoon of white or brown
sugar has 12 grams of carbs in the form of sucrose,
which is 50% fructose and 50% glucose. Although
honey may seem healthier, it’s even higher in carbs.
One tablespoon provides 17 grams of carbs, with
roughly the same percentage of fructose and glucose
as sugar. Learn to enjoy the natural flavour of foods
without adding any sweeteners. Otherwise, use
sugar-free sweeteners such as Stevia, Erythritol and
Xylitol.
Bottom Line: Using low-calorie sugar alternatives can
help you keep your carb intake low without giving up
sweetness altogether.
7. Get Veggies Instead of Potatoes or Bread at
Restaurants
Eating out can be challenging when you want to cut
down on carbs. Most restaurants serve all foods with
potatoes, pasta, bread or rolls. These starches can add
30 grams of carbs to your meal or more. Instead, ask for
low-carb vegetables.
Bottom Line: Getting vegetables instead of potatoes,
pasta or bread when eating out can save many carbs.
8. Substitute Low-Carb Flours for Wheat Flour
Wheat flour is a high-carb ingredient in most baked
goods, including breads, muffins and cookies. It is also
used for coating meat and fish prior to sauteing or baking.
Flours from nuts and coconuts are a great alternative and
widely available. These flours can be used to coat foods
for sauteing, as well as in recipes that call for wheat flour.
Bottom Line: Use almond or coconut flour in place of
wheat flour in baked goods or when coating food prior to
sauteing or baking.
9. Replace Milk with Almond or Coconut Milk
Milk is nutritious, but it’s also fairly high in carbs because
it contains lactose. Use milk substitutes such as coconut
and almond milk. These beverages are mainly water,
and the carb content is usually very low. Most have 2
grams of digestible carbs or less per serving.
Bottom Line: Use almond milk, coconut milk or other
alternative low-carb milk substitutes in place of regular milk.