Jeffrey Salazar
Carbohydrates are an important part of most diets, but limiting simple carbs—which are derived from highly processed foods—can provide health benefits, especially for those with diabetes or prediabetes, or those trying to lose weight. One of the easiest ways to cut down on simple carbs is to eliminate sugary drinks, such as soda or sweetened iced tea, and replace them with water or flavoured seltzers. Eating more protein and healthy fats, such as olive oil, nuts, fatty fish, and flax seeds, can also help reduce your carb intake and keep you feeling full. When eating out, watch your portion sizes and consider ordering a side salad or extra vegetables instead of starches like potatoes, pasta, or bread.
How to Limit Carbs in Your Diet
| Characteristics | Values |
|---|---|
| Carbohydrates to limit | Simple carbs from highly processed foods, such as sugar-sweetened drinks, baked goods, white flour, and white bread |
| Carbohydrates to include | Complex carbs from whole, unprocessed plant foods, such as non-starchy vegetables (e.g., greens, cauliflower, peppers, mushrooms) and fruits high in fiber (e.g., guava, pomegranate, oranges, apples) |
| Weight loss | Low-carb diets may aid weight loss, especially for adults with higher body weights or prediabetes/diabetes |
| Health benefits | May help manage diabetes or prediabetes in adults |
| Dietary adjustments | Increase protein and healthy fat intake, e.g., fatty fish, nuts, seeds, olive oil, and dairy |
| Meal preparation | Cook at home to control carb content, avoid frying in batter and flour, try baking, broiling, or using egg batter |
| Eating out | Order protein-style (without a bun), choose lettuce wraps, extra vegetables, and side salads |
| Drinks | Avoid sugar-sweetened beverages, opt for water, sparkling water, or infused water with natural sweetness from fruits and herbs |
| Cravings | Stay hydrated to prevent mindless snacking, as hunger and thirst are easily confused |
| Sleep | Get adequate sleep to regulate cortisol and ghrelin levels, preventing heightened carb cravings |
| Portion sizes | Keep an eye on portion sizes, especially for starchy vegetables like potatoes and corn |
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What You'll Learn
Avoid sugary drinks and fruit juices
One of the easiest ways to cut unnecessary carbs out of your diet is to avoid sugary drinks and fruit juices. Fruit juices are a poor source of fiber and can cause a rapid spike in blood sugar and insulin levels. For instance, a cup of orange juice can contain 27 grams of carbohydrates, and a cup of apple juice can contain 30 grams.
While juice can be a great source of nutrition—such as antioxidants, vitamin C, and phenolic compounds—it is best to limit your intake to 1–2 cups (240–480 ml) per day. Instead, opt for whole fruits and vegetables whenever possible. Eating fruits rather than drinking the juice is beneficial because of their fiber content, which is linked to various aspects of wellness.
The World Health Organization classifies the sugar in juice as "free sugars," similar to the sugar in soda. These free sugars are simple sugars that are quickly absorbed and can lead to adverse health effects. Excessive consumption of sugary drinks has been linked to the onset of type 2 diabetes and weight gain. Therefore, it is advisable to replace sugary drinks with unsweetened alternatives, such as sparkling water or infused water with berries or herbs for natural sweetness.
If you are considering low-carb juice options, vegetable juices are generally lower in sugar compared to fruit juices. Look for options with no added salt or sugar, such as cold-pressed elixirs made from leafy greens, celery, cucumber, and ginger. However, be cautious of high-sugar vegetables like carrots, sweet potatoes, and beets in these juices. Artificially sweetened beverages marketed as "diet" or "low carb" may not be the solution to lowering carbohydrate intake, as studies indicate they may contribute to obesity and diabetes.
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Eat more protein-rich foods
Eating more protein-rich foods is a great way to limit carbs in your diet. Protein and carbohydrates are both important macronutrients that provide the body with energy and support good health. A diet that is low in carbs but high in protein may help with weight loss and improve body composition.
Protein-rich foods can help you feel fuller for longer, reducing cravings and boosting your metabolic rate. It's a good idea to try different protein sources to ensure you get a variety of nutrients. For example, salmon and other fatty fish are rich in omega-3s, while beans and lentils provide fiber as well as protein. Nuts such as walnuts and almonds are also a great way to add protein to meals or snacks, and they contain healthy fats.
When choosing protein sources, opt for nutrient-rich foods that are lower in saturated fat and calories. Lean meats, such as skinless chicken or turkey, and lean cuts of red meat labelled loin or round, are good options. It's best to stay away from processed meats. Eggs are another nutrient-dense, low-carb, and high-protein food that can be enjoyed at any time of day. Starting your day with two eggs provides your body with 12.56 grams of protein and less than 1 gram of carbohydrates.
If you're looking for more snack options, Greek yogurt, cheddar cheese, and pumpkin seeds are all high-protein, low-carb choices. For those following a plant-based diet, tempeh—made from fermented soybeans—is a great meat alternative that's high in protein and low in carbs. Unsweetened plant-based protein powders, like pea protein, can also help you meet your protein needs while staying within your carbohydrate limit.
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Cut down on baked goods
Carbohydrates are an important part of most diets, but cutting back on simple carbs can bring health benefits. Baked goods are often made with white flour, which is a simple carb. Here are some ways to cut down on baked goods:
Gradual Reduction
A gradual reduction can be a good strategy. Start by cutting down on cookies and muffins in the first week, then removing bread in the second week, and so on. This way, you can slowly adjust your diet and identify alternatives.
Substitute with Wholegrain or Whole-wheat Flour
When baking, use wholegrain or whole-wheat flour instead of white flour. Wholegrain flour increases the fibre content and makes your bakes more satisfying and filling. Wholegrain flour also adds a nutty flavour, and you can use half wholegrain and half white flour for a more subtle flavour.
Reduce Sugar and Fatty Ingredients
Cut down on sugar and fatty ingredients like butter, margarine, shortening, or oil. You can replace half the sugar with a sweetener like Splenda, or simply reduce the amount of sugar. For each tablespoon of sugar removed, you save 48 calories. Similarly, you can often cut the fatty ingredient in half, reducing calories and unhealthy fats.
Use Prune Puree or Cocoa
Instead of butter or oil, use prune puree to improve texture and add moisture and richness while saving calories. Alternatively, use cocoa to add a chocolate flavour without the saturated fat and calories of chocolate chips or squares.
Portion Control
Practise portion control by making mini' versions of your favourite bakes. This reduces the fat and calorie content per serving without compromising on taste. You can also try using stencils and sifting icing sugar over your bakes for a professional-looking finish without the need for excessive icing.
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Focus on healthy fats
While fats have a bad reputation, they are an essential part of a healthy diet. Dietary fats are necessary for giving your body energy and supporting cell function. They also help your body absorb some nutrients and materials of important hormones.
However, it is important to focus on healthy fats, which are typically unsaturated fats. These are further divided into monounsaturated fats and polyunsaturated fats. Polyunsaturated fats contain omega-3 and omega-6 fatty acids, which are essential fats that must be obtained from food as the body cannot make them. Omega-3 fatty acids play an important role in heart and brain health.
Monounsaturated fats are also good for the heart. They are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados, and olives. Avocados, for example, are high in a monounsaturated fatty acid called oleic acid, which has anti-inflammatory properties and may play a role in cancer prevention. Avocados are also a rich source of potassium and are high in fiber.
Polyunsaturated fats are found in liquid non-tropical plant oils such as canola, soybean, corn, safflower, sunflower, and nut oils. Fatty fish, also referred to as oily fish, are another excellent source of polyunsaturated fats and omega-3 fatty acids. Examples include tuna, salmon, mackerel, whitefish, herring, and sardines.
It is recommended that people eat two servings of fatty fish per week, with one serving being around three ounces of cooked fish. Dark chocolate lovers will be pleased to know that it contains monounsaturated fats, although it should be consumed in moderation due to its sugar content.
In addition to focusing on healthy fats, it is important to limit unhealthy fats, such as saturated fats and trans fats, which can increase the risk of cardiovascular disease and weight gain. These fats are typically solid at room temperature and are found in foods such as butter and lard.
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Eat more non-starchy vegetables
Eating more non-starchy vegetables is a great way to limit carbs in your diet. Non-starchy vegetables are lower in carbohydrates and calories, and higher in fiber, which has less of an impact on blood sugar and may keep you full for longer. They are also packed with vitamins, minerals, phytochemicals, and antioxidants, which can improve your overall health.
The Dietary Guidelines for Americans (DGA) recommends that adults consume around 2 to 3 cups of vegetables per day, with an emphasis on non-starchy varieties. This equates to about 13 cups of non-starchy vegetables per week. When preparing a salad, keep in mind that 2 cups of raw leafy greens are needed to count as 1 cup of vegetables.
There are plenty of non-starchy vegetables to choose from, including asparagus, leafy greens such as spinach and kale, artichoke, and cruciferous vegetables like broccoli, cauliflower, and cabbage. These vegetables can be enjoyed fresh, frozen, or canned, but be mindful of added sodium, fat, or sugar. If using canned vegetables, opt for those with no salt added and remember to drain and rinse them to reduce sodium content.
In addition to limiting carbs, incorporating more non-starchy vegetables into your diet can provide numerous health benefits. These vegetables are linked to a lower risk of heart disease, certain types of cancer, and Type 2 diabetes. They promote better weight management, boost gut health, and stabilize blood sugar levels, making them an excellent choice for individuals with diabetes or those aiming to manage their blood sugar.
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Frequently asked questions
Limiting carbs can provide health benefits, especially if you have diabetes or are trying to lose weight.
One of the easiest ways to cut carbs is to eliminate sugary drinks. Water is a great alternative, and you can also add flavour by infusing it with berries or herbs. Another simple way to reduce carbs is to replace sandwiches with lettuce wraps or salads.
Focus on eating more non-starchy vegetables, such as greens, cauliflower, peppers, and mushrooms. You can also add healthy fats to your meals, such as olive oil, nuts, avocado, fatty fish, and flax seeds. Eggs are another great option, as they are low in carbs and high in protein.
Avoid sugary drinks, juices, and teas, as well as baked goods, bread, and other refined grain products. Limit high-carb fruits like mangoes, bananas, and grapes, and be mindful of portion sizes when eating starchy vegetables like potatoes and corn.
