Madeleine Hull
Carbohydrates, or carbs, are a basic nutrient that the body converts into glucose, or blood sugar, to produce energy. While carbs are an important part of a healthy diet, reducing carb intake can provide health benefits, especially for those with diabetes or those trying to lose weight. This is because the body converts excess carbs into fat for later use, and a buildup of this excess can lead to weight gain. Simple carbs, which often come from highly processed foods, can be particularly unhealthy and cause a rapid rise in blood sugar. Cutting back on simple carbs and sugar can help manage diabetes and lower the risk of cardiovascular issues and obesity. This can be achieved by reducing intake of sugary drinks, processed meats, and high-carb fruits, and increasing intake of high-quality protein and healthy fats.
How to cut carbs and sugar from your diet
| Characteristics | Values |
|---|---|
| Why cut carbs and sugar? | To lose weight, lower blood pressure, manage diabetes or prediabetes, and lower the risk of cardiovascular issues and type 2 diabetes. |
| Carbohydrates | Sugars, sugar alcohols, and starches. |
| Types of Carbs | Complex (whole foods high in nutrients) and simple (highly processed foods that are nutrient-deficient). |
| High-carb foods | Bread, pasta, rice, potatoes, cereal, dried fruit, granola bars, fried foods, sugar-sweetened beverages, and some fruits like mangoes, bananas, and grapes. |
| Low-carb alternatives | Lettuce wraps, salads, zucchini noodles, eggs, cucumbers, celery, carrots, herbal tea, flavored water, and natural sweeteners like stevia. |
| Other considerations | Increase protein and healthy fat intake, read food labels, manage portion sizes, limit refined grains and flour, and be mindful of sleep and hydration. |
| Potential side effects | Nutritional ketosis, hypoglycemia, constipation, weakness, fatigue, dizziness, nausea, and headaches. |
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What You'll Learn
Avoid sugary drinks, fruit juice, and dried fruit
One of the easiest ways to cut unnecessary carbs out of your diet is to eliminate sugary drinks, fruit juice, and dried fruit. Sugary drinks like soda can contain over 30 grams of carbohydrates in the form of sugar. Even seemingly healthy drinks, such as fruit juice, may contain a large amount of sugar. Fruit juices and dried fruits are also high in sugar because they lack water.
Regular consumption of sugar-sweetened beverages has been associated with the onset of type 2 diabetes, so cutting back on these drinks could help reduce your risk of the condition. According to the National Institute of Health, about 15 percent of the average American adult's daily calories come from added sugars. The American Heart Association recommends consuming no more than 100 calories (6 teaspoons) of added sugar per day for women and no more than 150 calories (9 teaspoons) for men.
It is important to note that carbohydrates are a crucial part of a balanced diet, and people should not exclude them entirely. Sugar from carbohydrates can be an important source of energy. If you are attempting to lose weight, you should limit your consumption of high-carb fruits. Instead, choose fruits high in fiber, such as guava, pomegranate, oranges, and apples.
When trying to reduce your intake of sugary drinks, you can replace them with sugar-free herbal tea or flavored water. Cucumber, celery, or carrot can also provide the same crunching sensation as snacks but with next to zero calories.
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Limit refined bread, grains, and flour
Refined grains have been significantly modified from their natural composition, unlike whole grains. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting. A refined grain is defined as having undergone a process that removes the bran, germ, and husk of the grain and leaves the endosperm, or starchy interior. Examples of refined grains include white bread, white flour, corn grits, and white rice. Refined grains are milled, which gives them a finer texture and improved shelf life.
Refined grains should be enriched by adding back certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron. However, whole grains contain more dietary fiber than refined grains, and the process of refining grains can reduce the micronutrient and fiber content of the grain. Whole grains also contain higher amounts of minerals, including chromium, magnesium, selenium, and zinc, and vitamins such as Vitamin B6 and Vitamin E.
To limit refined grains, you can opt for whole grains instead. The Dietary Guidelines for Americans (2020–2025) advise people to limit their intake of refined grains to be no more than half of their total daily grain consumption. When reading food labels, look for the words "whole grain" in the ingredient list. When choosing grains, it is also important to limit added sugars, sodium, and saturated fat.
In addition to limiting refined grains, you can also reduce your intake of foods made with flour. Many packaged snacks contain flour, sugar, or refined starchy ingredients. It may be best to avoid these snacks unless they come from whole-food sources, such as a bar that has only fruits and nuts. You can also find low-carb flour alternatives to use in cooking and baking, such as for fried chicken, pizza crusts, muffins, and pancakes.
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Choose high-fibre fruits and low-carb vegetables
Fruits and vegetables are essential components of a healthy diet. They are packed with vitamins, minerals, and antioxidants that support our bodies' daily functions. However, some fruits and vegetables contain higher amounts of carbohydrates and sugars, which can be detrimental if consumed in excess. Thus, it is crucial to choose fruits and vegetables wisely when aiming to cut carbs and sugars from your diet. Here are some tips to help you choose high-fibre fruits and low-carb vegetables:
Firstly, understand that not all fruits and vegetables are created equal when it comes to carbohydrate content. Fruits, in general, tend to have a higher carbohydrate content than vegetables due to their higher natural sugar content. Therefore, when choosing fruits, opt for those that are high in fibre and low in sugar. Examples of such fruits include avocados, raspberries, guava, and other berries. These fruits are not only delicious but also packed with nutrients and antioxidants that provide various health benefits.
Secondly, when it comes to vegetables, there are plenty of low-carb options to choose from. Vegetables like lettuce, celery, spinach, Swiss chard, broccoli, bell peppers, asparagus, zucchini, and cucumbers are all excellent choices. They are not only low in carbohydrates but also rich in vitamins, minerals, and antioxidants. For example, dark-green varieties of lettuce, such as romaine, are rich in vitamins A and K, as well as folate, which helps decrease levels of homocysteine. Broccoli is another nutrient-dense vegetable, containing antioxidants and offering a good amount of fibre.
Additionally, some vegetables can be used as low-carb substitutes for higher-carb foods. For instance, cauliflower has a mild taste and can be used in place of potatoes or rice. Zucchini can be turned into noodles or grated to replace rice or other grains, making it a versatile low-carb option. Avocados, although technically a fruit, are also commonly consumed as a vegetable and are high in healthy fats while containing very few digestible carbohydrates.
It is important to note that while cutting down on carbs and sugars, you should not completely eliminate fruits and vegetables from your diet. They provide essential nutrients and can help reduce the risk of various health conditions. Instead, focus on choosing the right types of fruits and vegetables and maintaining a balanced diet. Additionally, remember that the definition of a low-carb diet can vary, typically ranging from under 130 grams of carbs per day to as low as 20 grams per day.
Finally, when in doubt, consult with a healthcare professional or a nutritionist. They can provide personalized advice and help you create a well-rounded meal plan that includes a variety of high-fibre fruits and low-carb vegetables while ensuring you get all the necessary nutrients your body needs.
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Opt for low-carb snacks and protein bars
When it comes to cutting carbs and sugar from your diet, one way to succeed is to opt for low-carb snacks and protein bars. This is especially important if you're craving something refreshing or sweet.
Protein bars can be a great option to incorporate into a low-carb diet. However, many store-bought bars are filled with unnecessary ingredients and may not even be low in carbs. Therefore, it's a good idea to make your own protein bars at home. You can use ingredients such as almond butter, keto maple syrup, coconut flour, and chocolate chips to make delicious low-carb protein bars. These bars can be a perfect wholesome snack or post-workout treat, providing a good source of protein while keeping the carb count low.
There are also several commercially available low-carb protein bars, such as the Bulletproof Protein Crisp Bar, which offers various flavors and has only 10 grams of carbohydrates. The Perfect Keto Bars are another option with only 2 to 3 grams of net carbs and 13 grams of protein per bar. Onnit Protein Bites are sweetened with agave syrup, resulting in up to 7 grams of sugar, but still manage to keep the total carb count to 15 grams.
In addition to protein bars, there are other low-carb snack options to consider. For example, eggs are naturally low in carbs and high in protein, making them a filling and nutritious snack option. Zucchini chips, keto crackers, and chocolate coconut cups are also mentioned as tasty low-carb snacks.
By choosing low-carb snacks and protein bars, you can satisfy your cravings while adhering to a low-carb diet. These options provide the convenience and taste of pre-packaged snacks while helping you maintain your dietary goals.
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Read food labels and watch portion sizes
Reading food labels and understanding portion sizes are crucial steps in reducing your carbohydrate and sugar intake. Food labels provide valuable information about the carbohydrate content of packaged foods. Serving sizes are often smaller than what people typically consume, so it's important to pay attention to them. For example, cereal packaging often depicts serving sizes that are smaller than what most people would eat, making it easy to consume more than one serving at a time. By reading food labels and understanding serving sizes, you can make more informed choices about your carbohydrate intake.
When reading food labels, pay attention to the total carbohydrate content, including sugar, sugar alcohols, and starches. These are simple carbohydrates that can quickly raise blood sugar and insulin levels. Look for alternatives to flour and choose low-carb snacks. Eggs are a great option for a low-carb, high-protein breakfast or snack, keeping you full for longer.
Be cautious of packaged snacks, as they often contain flour, sugar, or refined starchy ingredients. Opt for whole-food sources, such as bars made with only fruits and nuts. When eating out, be mindful of portion sizes, as restaurant meals can have larger portions of starches like potatoes, rice, pasta, or bread. Consider ordering extra vegetables or a side salad to increase your fibre intake and feel fuller faster.
Additionally, watch out for hidden sugars in dried fruits, as they are concentrated and high in sugar due to their lack of water. While dried fruit offers nutritional benefits, consume them in moderation when trying to cut back on carbs and sugar. Cereal is another food item loaded with carbohydrates, so consider reducing your portion size and adding chia or flaxseeds to increase fibre and healthy fats.
Finally, be mindful of your beverage choices. Sugar-sweetened drinks, including fruit juice, can contain large amounts of sugar. Opt for sugar-free herbal tea, flavoured water, or seltzer instead. By reading food labels, understanding portion sizes, and making mindful choices, you can effectively reduce your carbohydrate and sugar intake.
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Frequently asked questions
Some easy ways to cut carbs and sugar from your diet include eliminating sugary drinks, such as soda and fruit juice, and drinking more water or herbal tea. You can also cut back on sugar by using sugar alternatives and natural sweeteners, such as stevia.
Reading food labels can help you identify foods that are high in carbs and sugar. In general, packaged snacks, dried fruit, bread, pasta, and sugar-rich fruits and vegetables tend to be high in carbohydrates.
There are many low-carb food options, including proteins such as fish, shellfish, poultry, and red meat. Most of your sources of fat are also low in carbs, such as extra virgin olive oil, canola oil, coconut oil, and lard. Eggs are another low-carb option and can help you feel full for longer.
Cutting carbs and sugar from your diet can help with weight loss and better management of diabetes or prediabetes. Reducing sugar intake can also lower your risk of cardiovascular issues and obesity.
