Leena Watts
Carbohydrates are an important part of most diets, but cutting back on them can provide health benefits, especially when it comes to simple carbs, which are derived from highly processed foods. Studies show that low-carb diets may aid weight loss and better management of diabetes or prediabetes. Some simple ways to decrease carbs in your diet include eliminating sugary drinks, reducing your intake of refined grains and bread products, and focusing on complex carbohydrates, such as whole, unprocessed plant foods, that are full of nutrients.
How to decrease carbs in your diet
| Characteristics | Values |
|---|---|
| Carbohydrates to avoid | Refined grains, packaged snacks, baked goods, bread, sugary drinks, dried fruit, cereal, starches (e.g. potatoes, rice, pasta) |
| Carbohydrates to limit | Fruits, vegetables high in starch (e.g. potatoes, corn), saturated fats |
| Carbohydrates to include | Complex carbohydrates, whole, unprocessed plant foods, non-starchy vegetables (e.g. greens, cauliflower, peppers, mushrooms) |
| Other recommendations | Increase protein and healthy fats intake, stay hydrated, consult a registered dietitian |
Potential side effects of decreasing carbs
- Low energy and brain fog due to low blood sugar levels
- Constipation and digestive issues
- Bad breath
- Increased risk of kidney stones or gout flares
- Lower serotonin levels, potentially leading to anxiety and depression
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What You'll Learn
Avoid sugary drinks, such as soda and sweetened iced tea
Carbohydrates are an important part of most diets. However, simple carbs, which are derived from highly processed foods, do not provide additional nutrients. Sugary drinks, such as soda and sweetened iced tea, are a source of simple carbohydrates and can add a lot of extra carbs to your diet. For example, a can of non-diet cola contains 35 grams of carbs, almost entirely from sugar. Regular consumption of these drinks has been associated with the onset of type 2 diabetes.
Sugar-sweetened beverages are a significant source of liquid calories, which can lead to overeating and weight gain. The body breaks down carbohydrates into simple sugars, such as glucose, which can be readily used as energy. However, if you consume more carbs than your body can use or store, the excess is converted into fat. Sugar-sweetened drinks are also a major contributor to tooth decay. The bacteria in dental plaque depend on sugars to produce acids that break down tooth enamel.
By cutting back on sugary drinks, you can significantly reduce your simple carbohydrate intake and lower your risk of developing type 2 diabetes. Instead of soda or sweetened iced tea, try flavoured seltzers or infused water with berries for a natural sweetness. Water contains zero calories or carbohydrates, and there are numerous ways to add flavour to it. For example, you can chop up herbs, fruits, or vegetables and leave them in a jug of water overnight to impart their flavour.
In addition to avoiding sugary drinks, you can also reduce your carb intake by gradually eliminating refined grains from your diet. This could involve stopping eating packaged snacks, such as crackers and biscuits, in the first week, followed by giving up baked goods like cookies and muffins in the second week, and then removing bread in the third week. There are also low-carb flour alternatives available that can be used to make fried chicken, pizza crusts, muffins, and more.
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Reduce intake of refined grains, like biscuits and bread
Carbohydrates are an important part of most diets, but cutting back on simple carbs, which are derived from highly processed foods, can have health benefits. Refined grains, such as biscuits and bread, are a common source of simple carbs in the diet.
Refined grains have been milled, which gives them a finer texture and improves their shelf life. However, this process also removes dietary fibre, iron, and many B vitamins. As a result, refined grains tend to have a high glycemic index and glycemic load, which can lead to spikes in blood sugar and weight gain over time.
To reduce your intake of refined grains, it is recommended to cut back on packaged snacks, such as crackers and biscuits, as well as baked goods like cookies and muffins. Bread is another common source of refined grains, and while whole-grain bread contains vitamins and minerals, white bread is a refined grain product.
Instead of refined grains, choose whole grains, which offer a "complete package" of health benefits. Whole grains include the entire grain kernel, which provides dietary fibre, iron, and B vitamins. Examples of whole grains include whole-wheat flour, bulgur wheat, oatmeal, and brown rice.
It is important to note that the reduction of refined grains should be accompanied by an increase in whole grains. This can be achieved by choosing whole-grain bread and pasta products and looking for enriched" refined grain products that have had certain B vitamins and iron added back in.
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Limit starchy vegetables, including potatoes and corn
Starchy vegetables, including potatoes and corn, contain more starch and carbohydrates than non-starchy vegetables. Starchy vegetables can have 2–3 times more carbs than non-starchy types, and they can raise your blood sugar levels faster. Therefore, if you are aiming to decrease your carbohydrate intake, limiting starchy vegetables may be a good strategy.
However, it is important to note that starchy vegetables are still highly nutritious, providing vitamins, minerals, fibre, and antioxidants. They can be a part of a healthy diet and offer protection against chronic illnesses such as diabetes, obesity, and heart disease. The key is moderation—consuming starchy vegetables in smaller portions, such as 1/2–1 cup (70–180 grams) per serving, can be suitable for a moderately low-carb diet.
To decrease your intake of starchy vegetables, you can make simple substitutions. For example, instead of a baked potato, opt for roasted or steamed non-starchy vegetables like broccoli, tomatoes, or zucchini. You can also increase your consumption of non-starchy vegetables, which are low in calories and carbohydrates, allowing you to eat larger quantities without significantly increasing your carbohydrate intake.
When eating out, be mindful that starches like potatoes, rice, pasta, or bread are commonly served as sides. Consider ordering a side salad or extra vegetables instead to increase your fibre intake and help you feel fuller. You can also ask for half of the starch to be packed to go, reducing your carbohydrate intake for that meal.
Remember, while decreasing carbohydrates, it is essential to focus on whole, unprocessed foods and healthier fats. Complex carbohydrates from whole, unprocessed plant foods are full of nutrients, and healthier fats are found in foods like fatty fish, nuts, seeds, olive oil, and dairy.
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Consume more protein, such as fatty fish and nuts
While carbohydrates are an important part of most diets, there are some circumstances in which cutting back on them can provide health benefits. One way to do this is by consuming more protein, such as fatty fish and nuts.
Firstly, protein can help you feel fuller for longer, reducing your appetite and managing your hunger levels. This means you may be able to consume fewer calories, which is key to losing weight.
Secondly, fatty fish is an excellent source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Omega-3s also have anti-inflammatory properties and play a role in preventing tumour growth and fighting different types of cancer. Some good fatty fish to include in your diet are mackerel, sardines, anchovies, and salmon.
Nuts are another great source of protein and healthy fats. They are also packed with other important nutrients, such as vitamins, minerals, and antioxidants. Eating nuts may benefit heart health, promote weight management, and reduce inflammation. Some good low-carb nut options are almonds, Brazil nuts, and peanuts.
In addition to whole nuts, nut butters are also naturally low in carbs and can be a delicious and convenient way to add more protein and healthy fats to your diet.
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Stay hydrated, especially when exercising
Staying properly hydrated is important for anyone, but it can be especially challenging for those on a low-carb diet. When you cut down on carbs, your body releases water, and you can become dehydrated. This is because your body enters a state of ketosis, where it burns stored fat instead of carbohydrates for fuel. During ketosis, the liver produces ketones, which are acids that the body uses as fuel.
The keto diet is a popular low-carb, high-fat, and moderate-protein eating plan. It can lead to quick weight loss, but it can also cause dehydration. This is due to the loss of water weight and a reduction in salt intake, which leads to less water retention. Dehydration can cause fatigue, impaired memory and cognitive function, and an increased risk of developing kidney stones. It is important to be aware of these risks and take steps to stay hydrated.
One of the easiest ways to stay hydrated is to drink plenty of water. Water is cheap, accessible, and calorie-free. However, it is not the only way to stay hydrated. You can also eat water-rich fruits and vegetables, which will help prevent dehydration and provide fiber to keep you regular. Some fruits and vegetables that are high in water include cucumbers, celery, strawberries, and watermelon.
In addition to water and water-rich foods, you can also try electrolyte-rich beverages. Electrolytes are crucial for preventing cramps, and they are lost more easily when on a low-carb diet. Good sources of electrolytes include mineral water, which contains magnesium and calcium, and salt/electrolyte tablets, which can be purchased at most running stores. You can also try "lite" salt, which has a higher potassium-to-sodium ratio than regular salt, or simply add a bit more salt to your food.
Staying hydrated while exercising on a low-carb diet is important for maintaining energy levels and cognitive function. In addition to the strategies mentioned above, it is a good idea to drink water before and after your workout. You may also want to consider a smartphone app that can help you track your hydration levels and send reminders to drink water throughout the day.
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Frequently asked questions
Here are some simple ways to cut down on your carbohydrate intake:
- Avoid sugary drinks such as soda and sweetened iced tea.
- Stay away from packaged snacks like crackers and biscuits, as well as baked goods like cookies and muffins.
- Cut down on your consumption of starchy vegetables like potatoes, corn, and rice.
When reducing your carbohydrate intake, it is important to increase your consumption of other food groups to ensure you are getting all the necessary nutrients. Here are some alternatives to carbs:
- Increase your intake of non-starchy vegetables like greens, cauliflower, peppers, and mushrooms.
- Consume more protein-rich foods such as meat and fish, and plant-based proteins like nuts and seeds.
- Include healthy fats in your diet, such as olive oil, avocado, fatty fish, and nuts.
Decreasing your carbohydrate intake can have several potential benefits, such as:
- Weight loss: Low-carb diets can help with weight loss, especially for adults with higher body weights.
- Improved blood sugar control: Reducing carbs can lower blood sugar levels, which may be beneficial for those with prediabetes or diabetes.
- Better management of diabetes: Studies suggest that low-carb diets may help with better management of diabetes or prediabetes.
