Jeffrey Salazar
Carbohydrates, or carbs, are the primary source of energy for the body, especially the brain. However, in recent times, they have been vilified in modern diet culture. While cutting out carbs entirely is not advisable, reducing the intake of certain types of carbs can provide health benefits, especially for those living with type 2 diabetes. So, what carbs should you cut out of your diet?
What carbs should I cut out of my diet?
| Characteristics | Values |
|---|---|
| Carbohydrates to cut down on | Pastas, breads, rice, and potatoes |
| Carbohydrates to limit or cut | Refined bread and grains, sugary drinks, breakfast foods and snacks with added sugar, desserts, baked goods, sweets, dried fruit, fruit juice, jellies and jams, packaged snack foods |
| Carbohydrates to remove gradually | Refined grains, packaged snacks (e.g. crackers and biscuits), baked goods (e.g. cookies and muffins), bread |
| Nutritional ketosis | Extreme low-carb diets cap carb intake at less than 10% of total macronutrient intake, or 20 to 50 grams of carbs per day |
| Low-carb diets | May lead to weight loss, better diabetes management, lower triglycerides and HDL ("good") cholesterol levels, but may also increase LDL ("bad") cholesterol, constipation, and lower blood sugar levels |
| Carbohydrates to limit | Simple carbs in processed foods that don't contain many additional nutrients |
| Carbohydrates to focus on | Complex carbs from whole, unprocessed plant foods, whole grain bread, whole-grain bread, oatmeal, and brown rice |
| High-protein foods | Eggs, meat |
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What You'll Learn
Avoid sugary drinks
While carbohydrates are an important part of most diets, cutting back on certain types of carbs can bring some health benefits. Simple carbs, which are derived from highly processed foods, can be cut down without sacrificing nutritional value. One way to do this is by avoiding sugary drinks.
Sugary drinks are loaded with simple carbohydrates that offer little to no nutritional value. These drinks include soda, sweetened iced tea, fruit juice, and other sugar-sweetened beverages. Drinking these can lead to a higher risk of Type 2 diabetes and unintended weight gain.
Frequently consuming sugary drinks can cause a spike in blood sugar levels, which can be dangerous for people with diabetes or prediabetes. These drinks also provide empty calories, meaning they give you extra energy without making you feel full. As a result, you may still feel hungry after consuming them and end up overeating.
By cutting out sugary drinks, you can significantly reduce your simple carbohydrate intake and lower your risk of developing Type 2 diabetes. Additionally, you can prevent unintended weight gain caused by the extra calories in these drinks.
Instead of reaching for a sugary drink, opt for healthier alternatives like flavoured seltzers or infused water. These options will keep you hydrated without the negative side effects of excessive sugar consumption. Remember, while cutting down on sugary drinks is beneficial, maintaining a well-rounded diet and consulting with a healthcare professional is essential for long-term health and weight management.
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Cut down on refined grains
While carbohydrates are an important part of most diets, cutting back on certain types of carbs may provide some health benefits. One such type is refined grains, which are typically found in processed foods and do not provide additional nutrients.
Refined grains are grains that have been stripped of their bran and germ, leaving only the endosperm. This process removes key nutrients such as fibre, vitamins, and minerals. Examples of refined grain products include white flour, white bread, pastries, cookies, and some breakfast cereals.
When you cut down on refined grains, you're essentially reducing your intake of empty calories and adding more nutritional value to your diet. This can help improve your overall health and may even aid in weight loss. Additionally, refined grains tend to convert into sugars in the body very quickly, leading to potential weight gain over time if the energy is not used or stored.
One way to cut down on refined grains is to remove them from your diet gradually. For example, you could start by stopping the consumption of packaged snacks like crackers and biscuits. In the following weeks, you could give up baked goods, then bread, and so on. There are also low-carb vegetable alternatives available for some refined grain-based foods, such as zucchini noodles or cauliflower rice instead of pasta or rice.
It's important to note that while cutting down on refined grains can be beneficial, they don't need to be avoided entirely. Refined grains can still be enjoyed in moderation as part of a balanced diet. Additionally, it's always a good idea to consult with a healthcare professional or a nutritionist before making any significant changes to your diet.
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Focus on protein
Carbohydrates are an important part of most diets. However, in some cases, reducing carbohydrate intake, especially simple carbohydrates found in highly processed foods, can provide some health benefits. This is particularly true if you are living with type 2 diabetes.
If you are advised to reduce your carbohydrate intake, it is still possible and advisable to eat a varied diet. Focusing on protein, fibre, complex carbohydrates, and healthy fats can help you feel satisfied throughout the day and provide the nutrients needed for a balanced diet.
Protein is one of the three macronutrients, along with fats and carbohydrates, and is one of your body's key building blocks. It plays an important role in supporting your cells, organs, and tissues. It also helps repair and build cells and tissues such as muscles. According to the Dietary Guidelines for Americans 2020-2025, adult females should consume at least 46 grams of protein per day, while adult males should consume 56 grams. These numbers are to prevent protein deficiency, and some people may benefit from a higher protein intake.
If you are over 50, it is recommended to increase your protein intake to one gram per kilogram of body weight to maintain muscle mass, which declines with age. For a person who weighs 75 kilograms (165 pounds), the recommended daily protein intake is 60 grams. To determine your target daily protein intake, you can multiply your weight in pounds by 0.36. It is important to note that your daily protein need is not a fixed number and may fluctuate depending on your physical activity level and other factors.
Protein-rich foods can help increase satiety, making you feel fuller for longer, which may help with weight management. A high-protein diet can also help manage hunger and cravings, strengthen bones, and aid in injury recovery. Good sources of protein include lean beef, fish, poultry, whole eggs, soy products such as tofu and tempeh, and quinoa.
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Avoid processed foods
While carbohydrates are a crucial part of a balanced diet, and the body's main source of energy, some carbohydrates are better for your body than others. Knowing the difference, and how many carbs to eat per day, can benefit your health and help you lose weight.
Simple carbohydrates, which are derived from highly processed foods, do not provide additional nutrients. These include white bread, white flour, and white rice, as well as sugary drinks, dried fruits, and packaged snacks.
To cut out simple carbs from your diet, try the following:
- Avoid sugary drinks, including soda and fruit juice.
- Cut down on packaged snacks, such as crackers and biscuits.
- Reduce your intake of white bread, white flour, and white rice.
- Be wary of dried fruit, which is high in carbohydrates.
- Opt for whole grain bread instead of refined bread.
It is important to note that you should not cut out all carbohydrates from your diet. Instead, focus on choosing your carbs wisely and reducing your intake in small, simple ways. This might include having an open-faced sandwich, using lettuce leaves instead of bread for wraps, or adding more vegetables to your meals.
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Be aware of low-carb diet side effects
Low-carb diets have gained immense popularity in recent years, often touted as a quick fix for weight loss and improved health. While some individuals may experience short-term benefits, it is crucial to consider the broader, long-term implications for your health.
Firstly, a low-carb diet can lead to nutritional deficiencies. Carbohydrates are a crucial part of a balanced diet and provide vital nutrients like vitamin C, potassium, and dietary fiber. Over time, a lack of these nutrients can lead to weakened immunity, digestive problems, and an increased risk of chronic diseases. Carbohydrates are also the primary source of energy for our brains and are necessary for producing neurotransmitters like serotonin, which guard against anxiety and depression. A significant reduction in carbohydrate intake can lead to mood swings, irritability, fatigue, and even cognitive decline.
Secondly, low-carb diets are often low in fiber, which can lead to constipation and trapped gas in the digestive tract. This usually clears up in a few weeks, but it is important to stay well-hydrated and ensure adequate electrolyte intake to manage these symptoms.
Additionally, a super low-carb diet can lower your blood sugar levels, and in some cases, bring about nutritional ketosis. This can lead to weakness, fatigue, dizziness, and headaches, and more serious side effects like stomach pain, nausea, and vomiting. Nutritional ketosis can also bump up uric acid levels, leading to kidney stones or gout flares.
Furthermore, when you drastically cut carbs, your body undergoes metabolic adaptation, which can slow down your metabolism over time. While you may experience rapid initial weight loss, this often plateaus as your body adjusts to functioning with fewer calories.
Finally, low-carb diets are typically high in fat, and while this can improve HDL ("good") cholesterol levels, it may also lead to a rise in LDL, or "bad" cholesterol, increasing cardiovascular risks.
It is important to consult a healthcare professional before making drastic changes to your diet to ensure optimal safety and wellness.
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Frequently asked questions
Carbohydrates, or carbs, are the primary source of energy for your body and brain. People often try to cut down on or cut out carbs when attempting to lose weight.
Some simple ways to cut carbs from your diet include removing refined grains and bread products, such as crackers, biscuits, baked goods, and muffins. You can also cut out sugary drinks, like soda, sweetened iced tea, and fruit juice. Additionally, when eating out, you can opt for "protein style" options, which usually involve removing buns or bread from your meal and adding extra vegetables.
Reducing your carb intake may help with weight loss, especially for adults with a higher body weight or a BMI of 25 or more. It can also aid in better management of diabetes or prediabetes. In addition, cutting back on simple carbs from highly processed foods can provide additional health benefits, as these typically do not contain many nutrients.
Yes, it is important to be cautious when reducing your carb intake. Cutting out entire food groups can lead to nutritional shortfalls and boredom with your diet. Extremely low-carb diets can also lead to constipation, trapped gas, ketosis, and an increase in "bad" cholesterol, which can cause heart disease. It is always advisable to consult with a doctor or nutritionist before making significant changes to your diet.
