Ways to reduce carbohydrates in your diet – Cutting back on carbohydrates can have major benefits for your health. Many studies have shown that low-carb diets can help you lose weight and control diabetes or prediabetes (1, 2, 3). Here are 15 easy ways to reduce your carb intake.
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1. Eliminate Sugar-Sweetened Drinks
Sugar-sweetened beverages are very unhealthy.
They’re high in added sugar, which is linked to an increased risk of insulin resistance, type 2 diabetes and obesity when consumed in excess (4, 5, 6).
A 12-ounce (354-ml) can of sugary soda contains 38 grams of carbs, and a 12-ounce sweetened iced tea has 36 grams of carbs. These come entirely from sugar (7, 8).
If you want to eat fewer carbs, avoiding sugar-sweetened beverages should be one of the first things you do.
If you want to drink something refreshing with a taste, try adding some lemon or lime to club soda or iced tea. If needed, use a small amount of low-calorie sweetener.
2. Cut Back on Bread
Bread is a staple food in many diets. Unfortunately, it’s also quite high in carbs and generally low in fiber.
This is especially true for white bread made fromrefined grains, which may negatively impact health and weight (9).
Even nutritious breads such as rye contain about 15 grams of carbs per slice. And only a couple of those are fiber, the only component of carbs that isn’t digested and absorbed (10).
Although whole grain bread contains vitamins and minerals, there are many other foods that provide the same nutrients with much fewer carbs.
These healthy foods include vegetables, nuts and seeds.
However, it can be tough to give up bread entirely. If you’re finding it difficult, try one of these delicious low-carb bread recipes that are easy to make.
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