Carbs have gotten a bad rap in recent years. And while it’s true that too many carbs can lead to weight gain and health problems, carbs are an essential part of a healthy diet. The key is to eat the right kind of carbs and to limit your intake. Here are 10 ways to do just that.
Choose complex carbs over simple carbs
Simple carbs are made of sugar molecules that the body can break down quickly, causing a spike in blood sugar levels. Complex carbs are made of longer sugar chains that the body breaks down more slowly, providing a steadier stream of energy. Complex carbs include whole grains, legumes, vegetables, and fruit.
Avoid processed foods
Processed foods are high in simple carbs and low in fibre, vitamins, and minerals. They also tend to be high in unhealthy fats, salt, and calories - these foods include white bread, cakes, cookies, candy, chips, and sodas.
Experiment with low-carb substitutes
This doesn’t mean giving up all your favourite carb-heavy foods cold turkey - however, it does mean finding healthier substitutes for some of your go-to dishes. For example, try buying low carb noodles online instead of pasta, or cauliflower rice instead of regular rice. You might be surprised at how good they taste!
Eat more protein and healthy fats
Protein and healthy fats help you feel fuller longer so you’re less likely to overeat or snack on unhealthy foods. Good sources of protein include lean meats, eggs, tofu, nuts, and seeds; while good sources of healthy fats include avocados, olive oil, coconut oil, and nut butters.
Limit sugary drinks
Sugary drinks like sodas, juices, and sports drinks can cause spikes in blood sugar levels followed by crashes that leave you feeling tired and hungry - stick to water or unsweetened tea or coffee instead.
Give up alcohol or drink in moderation
Alcohol is high in calories but low in nutrients. It can also lead to poor food choices and overeating when drunk. If you choose to drink alcohol, do so in moderation - that means one drink a day for women, two for men.
Fill up on fibre-rich foods
Fibre helps regulate blood sugar levels, making you feel fuller for longer - it also promotes gut health. Good sources of fibre include beans, lentils, peas, broccoli, brussel sprouts, avocado and raspberries – just to name a few!
Watch your portion sizes
Overeating any type of food can lead to weight gain, but overeating high-carb foods can cause blood sugar levels to skyrocket. Pay attention to serving sizes when eating starchy vegetables, grains, pasta, bread, cereal or fruit.
Cut back on added sugars
Many processed foods and beverages contain added sugars that can increase blood sugar levels. Check food labels for terms like “sugar”, “syrup”, “maltose”, “dextrose” or “fructose”. Avoid these ingredients or limit your intake of products that contain them.
Avoid white flour
White flour is a refined carb that has been stripped of its fibre and nutrients - it can cause spikes in blood sugar levels followed by crashes. Look for alternatives like whole wheat flour or almond flour.
Ready to cut carbs and stay healthy?
Reducing your carb intake doesn’t have to be difficult or boring - there are lots of delicious ways to cut back on carbs while still eating a satisfying and nutritious diet. By making some simple swaps and being mindful of portion sizes, you can easily reduce your carb intake without feeling deprived. So give it a try – your waistline will thank you for it!
