Cutting the intake of carbohydrates can help us in experiencing many benefits related to our health. Many researchers and studies have proved that consuming low-carb diets can help control diabetes or pre-diabetes and lose weight. Here are ten ways by which one can reduce carb intake.
10 Easy Ways to Reduce Your Carbohydrates Intake
Stop Consuming Sweetened Drinks
Sweetened beverages like Coca-Cola are proven to be very unhealthy and also contain a high amount of carbs. Sweetened drinks contain high added sugar. When the intake of such beverages is in excess, it has an increased risk of obesity, type 2 diabetes, and insulin resistance. In 12 ounces of sugary drinks contains about 38 grams of carbs, and whereas the same sweetened iced tea contains 36 grams of carbs, and these carbs are entirely derived from the sugar added in the above drinks. If you want to reduce your intake of carbs, the first step would be to stop consuming sweetened beverages.
Cut Out Bread
Bread is a staple food in many diets. Unfortunately, it contains a high amount of carbs and a low amount of fibers. White bread from refined grains can have negative impacts on your weight and health. Nutritious bread like rye contains 15 grams of carbs per slice, and a couple of these carbs are fibers that can’t be digested or observed. However, whole-grain bread does have some amount of vitamins and minerals. Many other food items can still provide you with the same vitamins and minerals like vegetables and seeds.
Avoid Consuming Fruit Juice
In comparison to whole fruit, fruit juices contain a high amount of sugar and a low amount of fiber. However, fruit juices provide you with beneficial vitamins and minerals, but they are just like sweetened beverages in sugar and carbs. Only 12 ounces of fruit juice contains about 48 grams of carbs, mostly sugar. Try to avoid fruit juices altogether; instead, you can add some flavor to your drinking water by adding some lime or orange in it.
Try Some Low-Carb Snacks
Daily snacks like chips, crackers, and pretzels contain the right amount of carbs, which can quickly add up in your body. These types of snacks are highly satisfactory but bad for your health and weight. A study conducted had found that women felt fuller when they consumed high protein snacks, compared with snacks that contain a high amount of carbs and a low amount of protein. When hungry in between meals, you should try on consuming snacks that are low in carbs and high proteins like almonds, peanuts, walnuts, cheese, hazelnuts, pecans, and macadamia nuts.
Eggs And Low Carb Food Items For Breakfast
Even if you consume a small number of food items that contain a high amount of carbs in your breakfast can be very unhealthy. Like, 55 grams of cereals (without adding milk) contain about 30 grams of digestible carbs. Eggs are regarded among the best breakfasts if you want to cut carbs from your diet. One egg contains less than one gram of carbs.
Apart from that, eggs also have a high amount of protein, which will make you feel fuller for a couple of hours and also reduce your intake of calories. Apart from the above-listed benefits, eggs are also very versatile. You can prepare eggs in many different and healthy ways, like eggs cooked with vegetable and coconut oil, eggs baked with spinach yogurt and chili oil, and many more.
Use Sweeteners Instead Of Sugars
When you add sugar to your food and beverages is considered to be a very unhealthy practice. One tablespoon of white or brown contains about 12 grams of carbs; these cards are sucrose, 50% glucose, and 50% of fructose. Many of us have considered honey to be a much healthier replacement for sugar, but it contains more carbs than sugar. One tablespoon of honey contains 17 grams of carbs, with some percentage of fructose and glucose. Many healthy sweeteners can be used in replacement of sugar like xylitol, stevia, and erythritol.
Consider Eating Veggies Instead Of Bread And Potatoes At Restaurants
When you are eating out, it can be quite challenging to order a low-carb meal. You know, if you order fish or meat without gravy and bread, you are still consuming starch. Standard orders in restaurants are mostly potatoes, pasta, rolls, or bread. However, starch consumption can add 30 grams of carbs and more to your diet, depending upon your meal’s size. Instead, you can ask your waiter to add low-carb veggies to your order. And if your order already consists of vegetables, you can add another serving of it unless it contains starch.
Change The Flour You Use
Wheat is a high-carb food item to bake bread, muffins, and cakes, which are high-carb food items. Wheat flour usually is to coat meat and fish before baking them. Whole wheat flour and refined wheat flour contain many carbs; a hundred grams of wheat flour contains about 61 grams of digestible carbs. Many healthy alternatives are readily available at grocery and online stores, which you can use to replace wheat flour. Coconut and almond flour are considered the best choices to bake and even coat meat and fishes before cooking them.
Consume Almond Or Coconut Milk Instead Of Regular Dairy
As we all are quite aware that milk is highly nutritious, it also contains many carbs. Approximately 240 ml of milk contains 13 grams of carbs. Adding a little amount of milk to your tea and coffee in the morning is perfectly fine and healthy. There are many healthy alternatives to milk available in the market, like almond milk and coconut milk. Many nutrients like vitamin D, calcium, and minerals are present for increasing their nutritional values. Almond and coconut milk usually contains a fair amount of water, due to which the carb content in them is generally low.
Try Dairy Products
Choose dairy products containing a low amount of carbs: dairy products are relatively healthy and very delicious to consume daily. They contain essential nutrients like calcium, magnesium, and many more. They also include a type of fatty acid called conjugated linoleic acid (CLA). Many studies have shown that CLA helps in reducing fat loss. However, many dairy products are potentially harmful choices as they contain a high amount of carbs like pudding, flavored yogurt, and fruit-flavored yogurt. Some dairy products can be a healthy replacement and have low carbs, like Greek yogurt, cottage cheese, ricotta cheese, and other types of cheese.
Conclusion
Finding the right diet that works for you may take some time. Start by incorporating the changes listed above along with a regular exercise routine. Cutting carbs may be hard at first, but you will find low-carb snacks that you love over time. The right diet for you should consist of healthy and nutritional foods that you enjoy eating. Many healthy low-carb meals can be delicious. There is nothing you are missing out on with a low-carb diet as long as you find flavorful recipes that follow the restrictions you have set for yourself.
