Jeffrey Salazar
Carbohydrates are an important part of most diets, but reducing carb intake can provide some health benefits, especially if you have diabetes or are trying to lose weight. There are several ways to cut down on carbs, including removing refined grains from your diet gradually, reducing your intake of sugar-sweetened drinks, and paying attention to serving sizes. It's important to note that you should not cut carbohydrates drastically and that carbs should not be excluded entirely from your diet. Consulting a registered dietitian and discussing any dietary changes with your physician is recommended.
How to reduce carbs in your diet
| Characteristics | Values |
|---|---|
| Consult a professional | It is recommended to consult a registered dietitian and a physician before starting a low-carb diet. |
| Avoid sugary drinks | Avoid drinks with added sugars, such as soda, sweetened iced tea, and fruit juice. |
| Read food labels | Understand serving sizes and pay attention to the carb content of packaged foods. |
| Cook at home | Cooking at home allows you to control the ingredients and reduce carb intake. |
| Choose complex carbs | Opt for whole, unprocessed plant foods that are typically full of nutrients. |
| Limit refined grains | Gradually reduce your consumption of refined grains, such as bread, crackers, biscuits, and baked goods. |
| Choose low-carb alternatives | Use low-carb flours, sandwich thins, or lettuce wraps instead of regular bread. |
| Increase protein and healthy fats | Include more lean protein and healthier fats in your diet. |
| Manage cravings | Stay hydrated, get proper sleep, and stock up on healthy snacks to manage carb cravings. |
| Portion control | Pay attention to serving sizes, especially for high-carb foods like cereal. |
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What You'll Learn
Reduce consumption of sweetened drinks
Carbohydrates are an important part of most diets, but reducing your intake of certain foods and drinks can provide some health benefits. Regular consumption of sugar-sweetened beverages has been linked to the onset of type 2 diabetes and weight gain, so cutting back on these drinks is a good way to reduce your simple carbohydrate intake.
Sugar-sweetened drinks are the number one source of added sugars in our diet. These include drinks such as soda, iced tea, coffee, fruit juice, energy and sports drinks, bottled smoothies, and even seemingly healthy drinks like fruit juice. A 330ml can of non-diet cola, for example, contains 35 grams of carbohydrates, almost entirely from sugar. These drinks are often consumed quickly and do not provide the same feeling of fullness that solid food does, which can lead to overeating and weight gain.
To reduce your consumption of sweetened drinks, you can try to cut back slowly. Start by slowly incorporating less-sweetened versions of drinks into your day. For example, mix half sweetened iced tea with half unsweetened iced tea, gradually reducing the amount of the sweetened beverage. You can also try making your own smoothies at home by blending fruit and/or vegetables with ice and fat-free or low-fat milk or yoghurt.
It's important to read nutrition labels and ingredients carefully, as drinks that may seem good for you could be loaded with added sugars. Look for ingredients such as sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey. Also, pay attention to serving size, as you may be consuming more than one serving at a time, which can double or triple your sugar intake.
Finally, you can try replacing sweetened drinks with alternatives such as flavoured seltzers or plain or carbonated water with lemon.
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Eat more lean protein
Lean protein is an essential part of a balanced diet. It is also a great way to reduce your carb intake. According to the Dietary Guidelines for Americans 2020-2025, the protein Reference Daily Intake (RDI) for an adult consuming 2,000 calories a day is about 5.5 ounces (oz) or 10-35% of total calorie intake.
There are plenty of lean animal and plant sources of protein to choose from. Seafood is a great source of lean animal protein. It is packed with vital nutrients like heart-healthy omega-3 fatty acids and has less saturated fat and cholesterol than other animal proteins. Eating fish at least once per week is linked to a 15% lower risk of cardiovascular disease mortality compared to those who don't eat fish. White-fleshed fish, such as cod, haddock, grouper, halibut, tilapia, and bass, are excellent sources of protein with little fat and relatively few calories. Salmon is another good option, with a 3-oz serving containing 121 calories, 17 g of protein, 0.8 g of saturated fat, and 5.4 g of total fat.
Lean beef is another option, although you'll want to be more strategic with the cuts you pick. Round steak, top sirloin, and ground beef that is at least 90% lean can be part of a balanced diet. A 3-oz serving of lean beef has about 164 calories, 22.3 g of protein, 3.1 g of saturated fat, and 7.6 g of total fat. It is also a good source of vitamin B12 and iron.
Pork tenderloin, pork (loin) chops, and pork top loin or sirloin roasts are also considered lean. Pork tenderloin, the leanest cut, has 109 calories, 21 g of protein, and about 2.7 g of fat per 3.5 oz (100 g) cooked serving. Like lean beef, lean pork is an excellent source of several B vitamins and selenium, and a good source of zinc.
If you can tolerate dairy, low-fat milk is another source of lean protein. A cup of low-fat (1 percent) milk has about 106 calories, 8.3 g of protein, 1.4 g of saturated fat, and about 2.3 g of total fat. Other low-fat dairy products like cottage cheese, yogurt, and Greek yogurt are also good sources of protein.
Plant-based proteins like beans, legumes, and tofu are also lean and naturally cholesterol-free. They are also high in fiber, folate, and phytates, which are plant-based antioxidants that may help reduce the risk of heart disease. A 3-oz serving of unbreaded frozen shrimp has 110 calories and is another convenient, low-fat, high-protein option.
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Avoid refined grains and bread
Carbohydrates are an important part of most diets. However, simple carbs, which are derived from highly processed foods, do not provide additional nutrients. Complex carbs, on the other hand, are typically full of nutrients. These come from whole, unprocessed plant foods.
Grains have two subgroups: whole grains and refined grains. Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation and contributes to a healthy immune system. Eating whole grains may also reduce the risk of heart disease and help with weight management.
Refined grains, on the other hand, have been milled, a process that removes the bran and germ. This gives grains a finer texture and improves their shelf life. However, it also removes dietary fibre, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice. Refined grains should be enriched, meaning certain B vitamins and iron are added back. However, the restored nutrients are less natural. This refined flour is also high in simple carbohydrates. Eating white bread increases your blood sugar more rapidly than with whole-grain bread. The complex carbs in whole-grain flour are healthier for your insulin response.
Therefore, to reduce your carb intake, you should avoid refined grains and bread. You can do this by choosing whole-grain products that contain at least 51% whole grains. Try to get in three fibre-rich whole grains every day. Be sure to include a variety of whole grains in your weekly eating plan. For example, you could eat whole-grain bread, such as 100% whole-wheat bread, or sprouted grain bread, which has more nutrients and is easier to digest.
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Eat high-fibre fruits
Eating high-fibre fruits is an effective way to reduce your carb intake. Fruits that are high in fibre are typically also rich in vitamins, minerals, and antioxidants.
Blackberries, for example, are a delicious and nutritious high-fibre fruit. A one-cup serving of fresh blackberries contains 13.8 grams of carbs and 7.6 grams of fibre, supplying 27% of the daily value for fibre. Blackberries are also rich in phytochemicals, which can help boost brain function, improve immune health, and protect against heart disease. Raspberries are another excellent option, providing 8 grams of fibre for just 14.6 grams of total carbs.
Avocados are another high-fibre fruit. Technically a fruit, avocados are typically consumed as a vegetable and can be added to a variety of dishes. They are low in carbs yet rich in fibre, folate, potassium, and vitamins B6, C, and E. Avocados are also a good source of healthy monounsaturated fats, which can help increase HDL cholesterol, or "good" cholesterol, levels in your body.
When reducing your carb intake, it is important to remember that not all carbs are created equal. Complex carbs, which come from whole, unprocessed plant foods, are typically full of nutrients. Simple carbs, on the other hand, are derived from highly processed foods and do not provide additional nutrients. Therefore, it is best to focus on reducing your intake of simple carbs while still enjoying complex carbs in moderation.
Additionally, it is important to seek professional advice when making significant dietary changes. A registered dietitian can provide personalized advice to ensure that you are receiving adequate nutrition and working towards your health and dietary goals. They can also help you navigate any challenges that may arise during the first few weeks of your new eating plan.
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Cook with cauliflower rice
Cauliflower rice is a popular, low-carb alternative to regular rice. It is a versatile side dish and can be used in a variety of recipes, including stir-fries, burritos, and bowls. It is simple to make and can be prepared in advance, lasting 3-5 days in an airtight container in the fridge.
How to Make Cauliflower Rice
To make cauliflower rice, you will need a small head of cauliflower. Start by slicing out the core, then cut the head into a few large chunks. You can then use a food processor with a grating attachment to grate the cauliflower. If you don't have a food processor, you can use a box grater or buy frozen riced cauliflower.
Cooking Cauliflower Rice
To cook cauliflower rice, heat some oil in a skillet or wok over medium heat. You can use olive oil, butter, or sesame oil, depending on your preference. Add scallions, garlic, and other seasonings like salt and pepper to the pan. You can also add nuts and seeds, such as sliced almonds, for extra texture.
Next, add the cauliflower rice and stir-fry until it is tender, which should take around 3-5 minutes. If you want to add eggs, push the rice to the sides of the pan to create a well in the centre, add whisked eggs, and scramble. Finally, add gluten-free Tamari or soy sauce to taste, and serve.
Tips
- Cauliflower rice can be used as a side dish or as a substitute for regular rice in recipes.
- It is best to lightly cook cauliflower rice to remove any bitterness.
- You can add a variety of seasonings and ingredients to enhance the flavour, such as green onions, lemon juice, or frozen mixed vegetables.
- Stores sell "riced" cauliflower, but it is also quick and easy to make yourself.
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Frequently asked questions
You can gradually reduce your carb intake by consuming less of certain foods and beverages, like sweetened drinks, and eating more foods containing lean protein. You can also try removing refined grains from your diet gradually. For example, in your first week of reducing carbs, you can stop eating packaged snacks such as crackers and biscuits. In the second week, try giving up baked goods like cookies and muffins. In the third week, you can remove bread.
One of the easiest ways to cut unnecessary carbs out of your diet is to eliminate sugary beverages altogether. Even seemingly healthy drinks, such as fruit juice, may contain a large amount of sugar. You can also try cooking more at home, as you are in full control of what you are putting in your food.
If you are eating a sandwich, you can replace the bread with lettuce leaves or other greens. You can also replace sandwich bread with what many brands call "sandwich thins", which are low in calories and carbohydrates compared to a regular white bun.
