Ways & How

How to Reduce Carbohydrates in Your Diet

How to Reduce Carbohydrates in Your Diet

Overconsumption of carbohydrates is one of the main culprits of weight gain, obesity, and pre-diabetic states. Studies have found out that when you consume too many carbs, especially the “bad” ones, your body experiences extreme spikes in blood sugar levels, which can damage insulin receptors. This affects the body’s response to insulin and can gradually make receptors less sensitive to the presence of sugar. Eventually, insulin receptors respond less and less to the presence of sugar, which may lead to diabetes.

Moreover, a high amount of carbohydrates in your diet signals the body to break them down first before fat; thus, it can lead to weight gain and eventually obesity. Because of these reasons, knowing how to reduce carbohydrates in your diet is essential to improving your health, preventing weight gain, and preventing lifestyle diseases.

  1.  Replace the common carbs that you eat. Carbohydrates are still part of a healthy diet, so you don’t need to eliminate all of them. Simply start by identifying the carbs that you frequently eat, then substitute them with better alternatives.

    example, instead of consuming white bread and sweet pastries for breakfast, opt for high protein foods like a boiled egg, cheese, or tuna. During other meals, reduce your pasta, rice, or potatoes to half portions, and eat more vegetable greens or legumes. For snacks, instead of reaching for that familiar bag of chips, grab a handful of nuts instead. These choices may be unfamiliar at first, but once you work them into your routine, you can begin to appreciate their flavors.

  2. Know the difference between bad and good carbohydrates. Basically, simple carbohydrates or sugars are referred to as the “bad carbs” because they get broken down very rapidly and cause extreme spikes in blood sugar levels. These fluctuations can damage the insulin receptors in the body and may indirectly promote the craving for more sweets. Your main goal should be to decrease intake of simple carbohydrates, found mainly in the form of refined breads, sweet treats, sugary pastries, sodas, processed fruit juices, and desserts. Good carbohydrates, on the other hand, are complex carbohydrates that get broken down slowly but continuously, thereby providing the body stable levels of glucose.

  3. Get your carbohydrate intake from complex carbohydrates. Since it is not possible to totally eliminate carbohydrates from the diet, cut down on simple carbs and get your remaining carb calories from complex ones. Examples are whole grain breads and cereals, legumes like peas and lentils, and starches like sweet potatoes and brown rice.

  4. Skip the drinks like that soda at lunch or the sports drink to cool down. Chances are that they contain several tablespoons of sugar. Opt for water instead. If you want fruit juice, a better idea would be to eat the whole fruit instead. Moreover, beware of commercial coffee or hot chocolate drinks, which may be laden with sugar and cream.

With these easy and healthy tips on how to reduce carbohydrates in your diet, you can get on the road to a healthier lifestyle, a leaner physique, and a happier body.


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