Dante Carrillo
Carbohydrates are an important part of most diets, but cutting back on them, especially simple carbs, may offer some health benefits. This is because simple carbs are derived from highly processed foods and do not provide additional nutrients. One of the easiest ways to cut carbs is to eliminate sugary drinks, such as soda and energy drinks, as well as fruit juice. Another way to cut carbs is to remove refined grains from your diet gradually, such as by first stopping eating packaged snacks like crackers and biscuits, then giving up baked goods like cookies and muffins, and eventually removing bread. To ensure you are receiving adequate nutrition, it is best to work with a registered dietitian.
Characteristics of cutting all carbs out of your diet
| Characteristics | Values |
|---|---|
| Carbohydrates to cut down | Refined bread and grains, sweetened drinks, packaged snacks, baked goods, bread, pasta, pizza, crackers, biscuits, cookies, muffins |
| Carbohydrates to consume | Lean protein, complex carbs, fibre, healthy fats, non-starchy vegetables, low-carb snacks, low-carb flours |
| Other recommendations | Using a nutrition tracking app, reading food labels, measuring portions, consuming sugar in moderation, consuming dried fruits in moderation |
| Likely outcomes | Weight loss, constipation, fruity or sweet breath, low blood sugar levels, lower serotonin levels, higher "bad" cholesterol levels, loss of salt |
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What You'll Learn
Avoid sugary drinks like soda and juice
When trying to cut all carbohydrates out of your diet, it is important to avoid sugary drinks like soda and juice. Even seemingly healthy drinks, such as fruit juice, may contain a large amount of sugar. Sugar-sweetened beverages are generally unhealthy and are associated with the onset of type 2 diabetes. Drinking liquid calories from sugary beverages may not make you feel full, and you may still be hungry, leading to overeating and weight gain.
One can (12 fluid ounces) of non-diet cola contains 35 grams of carbohydrates, almost entirely from sugar. Therefore, eliminating sugary beverages is one of the easiest ways to cut unnecessary carbohydrates out of your diet.
If you are craving something refreshing, you can opt for flavoured seltzers or sparkling water, which are typically unsweetened and low-carb. You can also try low-carb sweeteners such as xylitol or erythritol to add a sweet sensation to your drink.
When it comes to alcoholic drinks, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. However, you should be cautious with mixed drinks as they often contain sugar from fruit juices or soda. You can also try low-carb beer, hard seltzers, or keto-friendly cocktails.
While cutting out sugary drinks is a step in the right direction, it is important to note that carbohydrates are an important part of a balanced diet and should not be excluded entirely. Complex carbohydrates, which come from whole, unprocessed plant foods, are typically full of nutrients.
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Focus on high-protein foods
While carbohydrates are an important part of most diets, there are some health benefits to reducing your intake of simple carbs, which are derived from highly processed foods. One of the best ways to keep yourself satisfied while cutting back on carbs is to focus on high-protein foods.
Protein has been shown to increase satiety, meaning it helps you feel fuller for longer, and may even help you eat less throughout the day. High-protein foods can also boost your metabolic rate for a brief period. To follow a low-carb, high-protein diet, a person would need to decrease their carb intake to about 26% of their total calories.
There are many high-protein, low-carb foods to choose from, including:
- Canned tuna
- Canned salmon
- Edamame
- Greek yoghurt
- Cottage cheese
- Cheddar cheese
- Pumpkin seeds
- Eggs
- Pre-packaged turkey sticks
- Pea protein powder
- Whey protein isolate
- Vegan protein isolate powder
In addition to these, there are also some meat-free high-protein, low-carb meal ideas:
- Spinach Salad with Crispy Lentils and Aged Gouda
- Citrusy Grilled Chicken Salad
- Arctic Char with Golden Beet Slaw and Walnuts
- White Wine and Tomato Mussels
- Shrimp, Avocado, and Egg Chopped Salad
- Jicama wraps with halibut, cabbage, and coconut flakes
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Use low-carb flour alternatives
Carbohydrates are an important part of most diets, but there are some simple ways to cut down on them. One way is to use low-carb flour alternatives, which can be used to make everything from fried chicken and pizza crusts to muffins and pancakes.
Almond flour is a widely used keto flour substitute. It is made from crushed almonds and is extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving. It can be used as a 1-to-1 substitute for wheat flour in baking, but baked goods made with almond flour tend to be a little spongy. It can also be used as a breading for fried, air-fried, or baked foods. Almond flour should be stored in an airtight container in the fridge or freezer as it can go rancid if exposed to warm temperatures.
Coconut flour is another popular keto flour. It is made from coconut flesh and has a mild coconutty taste that works well in most desserts. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs. Coconut flour is a binder, so it can be combined with almond flour to create a good structure for low-carb bakes. It creates a finer texture than almond flour, but it is also dry and requires extra moisture in the recipe.
Lupin flour is made from sweet lupin beans, which are related to peanuts and soybeans. It is commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes. A 1/4-cup (28-gram) serving provides 11 grams of total carbs and 1 gram of net carbs. It is also naturally high in protein. Lupin flour can be used in baking recipes in combination with coconut flour or almond flour.
Sunflower seed flour is a great nut-free alternative to almond flour. It is fine-textured, gluten-free, high in fibre, and keto-friendly. It can be substituted 1:1 for almond flour in recipes, although it is a bit higher in carbohydrates.
Other low-carb flour alternatives include oat fibre mixed with vital wheat gluten, whey protein isolate, and crushed pork rinds (fried pork skins).
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Gradually reduce refined grains
Refined grains are grains that have been milled (ground into flour or meal) in a way that removes the bran and germ. This gives them a finer texture and improves their shelf life but strips the grain of important nutrients, including B vitamins, iron, and dietary fibre. Examples of refined grains include white flour, white pasta, and white rice.
Gradually reducing refined grains in your diet can be done in a few ways. One way is to stop eating packaged snacks, such as crackers and biscuits, in the first week of reducing carbs. In the second week, give up baked goods like cookies and muffins. In the third week, remove bread, and so on, until all refined grains and bread products are eliminated from your diet.
Another approach is to make healthy swaps. For example, instead of eating white rice or bread, opt for brown rice or whole-grain bread. Fruit is a good alternative to refined grains if you're craving something sweet.
It's important to note that carbohydrates, including refined grains, are an important part of a balanced diet. They provide a source of energy, and complex carbohydrates, such as whole grains, legumes, fruits, and vegetables, contain more nutritional benefits and take longer for the body to digest, resulting in a healthier effect on blood sugar levels.
However, refined grains are quickly digested and can cause a rapid increase in blood sugar, triggering the pancreas to release insulin. This can lead to weight gain and health problems if not managed properly. Additionally, fibre, which is lacking in refined grains, can help improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity, and type 2 diabetes.
Using a nutrition tracking app or paying attention to food labels can help you monitor your carb intake and make informed decisions about the types of carbohydrates you consume.
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Monitor your intake with an app
While it is generally not recommended to cut out all carbs from your diet, as they are a crucial part of a balanced diet, you can use apps to monitor your carb intake and help you stay within certain limits.
One of the most popular apps for tracking carb intake is Carb Manager. Carb Manager is a keto diet tracker that integrates with FitBit, Garmin, and hundreds of other apps and devices via Apple Health and Google Fit. The base app is free and includes features such as barcode scanning and net carb tracking. The premium version unlocks a meal planner, advanced reports, photo food logging, and access to a full recipe database.
MyFitnessPal is another excellent app for logging and staying accountable, with a huge database and user-friendly interface. The free version has some limits, and to track net carbs automatically, you may need to upgrade to premium.
Atkins Carb & Meal Tracker is a straightforward carb counter and weight loss tracker that is free and easy to use. It includes tools to set daily goals, log meals, and track net carbs, as well as recipes and carb counts of common foods.
My Keto is another free app that helps you become an expert in the low-carb diet with a built-in macros calculator, food reference guide, recipes, meal prep ideas, and a calorie and carb counter.
These apps can provide visual charts and data that help you see trends in your eating habits and results. They can also send reminders, offer achievements, or have community features that keep you motivated and accountable.
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Frequently asked questions
Some simple ways to cut carbs include eliminating sugary drinks, limiting refined bread and grains, and eating more protein-rich foods. You can also use low-carb flour alternatives and choose non-starchy vegetables.
Cutting carbs can help reduce overall caloric intake and promote weight loss. It may also provide health benefits, such as lowering the risk of type 2 diabetes and improving cholesterol levels.
Yes, drastically cutting carbs can lead to constipation, bad breath, and changes in mood due to fluctuations in serotonin levels. It can also lead to nutritional deficiencies and an increase in "bad" cholesterol, which may contribute to heart disease. Close medical supervision is advised for those with kidney disease or other health conditions.
