Carbohydrates are vital in maintaining a balanced diet but their excess intake is linked to unnecessary weight gain and increased risks of obesity, diabetes type 2, and heart disease.
People in the modern culture might ignore the importance of carbohydrates in the body yet a diet cannot be complete without incorporating them. Still, reducing carbohydrates might offer health benefits, primarily if the carbs are simple, are manufactured, and have no additional nutrients. In fact, studies have found that low-carbohydrate foods help shed weight and control prediabetes or diabetes in heavy-bodied people. Are you willing to decrease carbohydrates in your diet? Still, it is difficult to implement new changes in your lifestyle, but some ways discussed in this blog should help individuals to cut carbohydrates.
Drink black coffee and tea
Coffee and tea are popular beverages that individuals sweeten to make them enjoyable. However, a teaspoon of common sugar contains approximately 4 g of carbs which can easily increase when taking five or more cups daily, making you gain unnecessary weight. Further, black coffee or tea with milk increases added carbohydrates. An easy method to change is adjusting to black coffee or tea with no sugar.
Take breakfast with low carbs
Breakfast meals contain unnoticeable quantities of sugars and carbohydrates. For example, a single cup of granola contains approximately 68 g of carbohydrates. Although breakfasts might have fiber and vitamins, the cereals might contain simple carbohydrates because of the incorporated sugar. Consumption of more sugar continuously for a long period increases blood sugar, especially for diabetic people. Adding eggs to your breakfast is important regarding curbing carbohydrate amounts. For instance, a single egg comprises below 1 g of carbohydrates. Further, they are a reliable source of protein which increases fullness resulting in less eating per day. Also, eggs have many ways of cooking, which can easily fit into your breakfast plan.
Avoid consuming sugar-sweetened beverages
Lactose, sucrose, glucose, maltose, and fructose are called simple carbohydrates which offer instant energy, leading to an increase in insulin secretion from the pancreas. Taking drinks with added sugars like sodas and iced teas significantly increases added carbohydrates in sugar form to your meals. For example, 12 liquid ounces of cola have 35 g of carbohydrates, mostly from sugar. Frequent drinking of these drinks causes type 2 diabetes thus, avoiding them assists in reducing the risk of this condition.
Curb processed grain bread
Several varieties of bread, particularly whole grain, have minerals and vitamins. Unrefined bread is regarded as a complex carbohydrate, implying that digestion delays and alters blood sugar slowly in place of abruptly. Even though bread produced from refined grains such as white bread hasgreater carbohydrates than whole grains, the refining process can lower this bread’s fiber and micronutrient components. Further, without much fiber, the bread with carbohydrates and sugar contents is easily digested, thus leading to blood sugar elevation. Over time, it facilitates type 2 diabetes development.
Shun fruit juice
Fruit juice has a minute or no fiber content and is rich in fructose. In relation, nutritionists consider fructose as a simple carbohydrate. While the juice offers some minerals and vitamins, it resembles sugar-sweetened drinks such as sodas regarding carbs and sugar. For example, approximately 10 liquid ounces or one bottle of 100 percent apple juice has 35 g of carbohydrates, where the highest percentage is sugar. If you choose to take fewer carbohydrates, select a whole fruit in place of its juice. Notably, fruit is sweet and has fiber, which helps control blood sugar, especially in diabetic people.
Choose a better alternative for white flour
Most of the baked goods, including cookies, muffins, and bread, have white flour, which is also utilized in coating many fried foods. Individuals consider white flour as refined grain, implying that most fiber and nutrients are eliminated. Low fiber increases insulin in type 2 diabetic people because of quick digestion. A sense of fullness reduces after taking anything produced from processed flour. For the lovers of baked foods, substituting white flour with whole-grain type adds more fiber and offers a rich nutritional profile. For instance, consider using almond or coconut flour instead of white flour because they have low carbohydrate contents. Nonetheless, they contain greater fat amounts than whole grain or white flour.
Incorporate non-starchy veggies into your diet
Vegetables are a rich source of fiber and other nutrients. Additionally, they still have phytochemicals which are plant compounds functioning as antioxidants, particularly in fighting against diseases. Nonetheless, in case there is a desire to curb carbohydrates intake, you should concentrate on non-starchy veggies. An American association has outlined these vegetables, including asparagus, mushrooms, carrots, tomatoes, artichokes, and broccoli.
Consider protein-rich foods
Consumption of protein-rich foods enhances satiety which helps you to eat less. For people desiring to reduce carbohydrate intake, taking these foods helps stay full, thus suppressing your appetite. Interestingly, protein partially contains more thermally than carbs or fat, connoting that the body needs higher calorie amounts for digestion. Taking protein-rich foods while supplementing with complex carbs adds more body benefits such as weight loss.
Select lower-carbohydrate snacks
Carbohydrates increase suddenly in snacks like pretzels, crackers, and chips. Scientists explain that these savory and salty snackshave low fiber and protein, which causes a false sense of fullness, implying that it might cause you to consume more than anticipated. Adding more snacks with low carbohydrates and significant fiber and protein serving makes you feel full. Contrarily, cheese, eggs, and nuts have higher proteins and lower carbohydrates. Also, many types of low-carbohydrate snacks are provided online that can escalate knowledge.
Conclusion
Reducing carbohydrates is important, especially in refined foods without added nutrients, and offers many health benefits. For diabetic people, this statement might be true, and comes with many added benefits. Focusing on complex carbs, fiber, healthy fats, and protein increases the sense of fullness throughout and will offer the required nutrients to maintain a balanced diet and are also smart hacks to reducing your carb intake. Remember, all foods should be consumed in moderate amounts, including carbs.
MS, Lund University, Sweden
Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.
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