Title : 15 easy ways to reduce your carbohydrate intake
link : 15 easy ways to reduce your carbohydrate intake
15 easy ways to reduce your carbohydrate intake
Many studies have shown that low-carbohydrate diets can help you lose weight and control diabetes or prediabetes ( 1 2 3 ).
Here are 15 easy ways to reduce your carbohydrate intake.
1. Sugary drinks eliminate
Sugary drinks are very unhealthy.
They are 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 carbohydrates, and 12-ounce can of sweetened iced tea has 36 grams of carbohydrates. These come entirely from Sugar ( 7 8 ).
If you want to eat less carbs, avoid sugar-sweetened beverages should be one of the first things to do.
If you want to drink something refreshing with a taste, try adding a bit of Lemon or lime soda or iced tea. If necessary, use a small amount of low-calorie sweetener.
Conclusion: Sugary drinks are high in carbohydrates and sugar. Avoiding them can significantly reduce your carbohydrate intake.
2. Cut down on bread
Bread is a staple in many diets. Unfortunately, it is also very high in carbohydrates and low in general fiber .
This is especially true for white bread made of refined grains , which may adversely affect health and weight ( 9 ).
Even nutritious breads such as rye contain about 15 grams of carbohydrates per serving. And only a couple of them are fiber, the only component of carbohydrate that is not digested and absorbed ( 10 ).
Although whole grain bread contains vitamins and minerals, there are many other foods that provide the same nutrients with much less carbohydrates.
These healthy foods include vegetables, nuts and seeds.
However, it may be difficult to completely abandon the bread. If you are having difficulty, try one of these delicious recipes low carb bread that are easy to make.
Conclusion :. The whole wheat bread contains some important nutrients, but these can be found in many other foods that are low in carbohydrates
3. Stop drinking fruit juice
Unlike whole fruit, fruit juice contains little or no fiber and is full of sugar.
Although it provides some vitamins and minerals, it is no better than sugar-sweetened drinks in sugar and carbohydrates. This is true even for 100% fruit juice ( 11 ).
For example, 12 oz (354 ml) 100% apple juice contains 48 grams of carbohydrates, most of which is sugar ( 12 ).
is best to avoid the juice completely. Instead, try to flavor your water by adding a slice of orange or lemon.
Conclusion: fruit juice contains the highest amount of carbohydrates such as sugar-sweetened beverages. Instead of drinking the juice, add a small amount of fruit to water.
4. Choose Low Carb Snacks
Carbohydrates can quickly add up in snack foods such as potato chips, pretzels and crackers.
These types of foods are also not very satisfactory.
According to one study, women felt fuller and ate 100 fewer calories at dinner when they ate a snack high in protein compared to a low protein one ( 13 ).
Having a low carbohydrate snack containing protein is the best strategy when hunger strikes between meals.
Here are a couple of healthy snacks that contain less than 5 grams of digestible carbohydrates (net) per 1 ounce (28 grams) serving and also some protein:
- Almonds :. 6 grams carbohydrates, 3 of which are fiber
- Peanuts :. 6 grams carbohydrates, 2 of which are fiber
- macadamia nuts :. 4 grams carbohydrates, 2 of which are fiber
- Hazelnuts :. 5 grams of carbohydrate, 3 of which are fiber
- Pecans :. 4 grams of carbohydrate, 3 of which are fiber
- Nuts :. 4 grams carbohydrates, 2 of which are fiber
- Cheese :. Less than 1 gram of carbohydrates
Conclusion :. Make sure you have low carbohydrate healthy snacks like nuts and cheese on hand in case you get hungry between meals
5. Eat eggs or other low-carb breakfast foods
Even small amounts of some breakfast foods are high in carbohydrates.
For example, a half cup (55 grams) of granola cereal usually has about 30 grams of digestible carbohydrates, even before the addition of milk ( 14 ).
Rather, eggs are an ideal breakfast when you are trying to cut carbohydrates.
To begin with, each egg contains less than 1 gram of carbohydrates. They are also a great source of high quality protein, which can help you feel full for hours and eat fewer calories throughout the day ( 15 16 17 ).
What is more, the eggs are extremely versatile and can be prepared in many ways, including hard boiling for breakfast on the go.
For breakfast recipes with eggs and other foods low in carbohydrates, read this :. 18 low carb breakfast recipes
Conclusion :. The choice of eggs or other protein-rich, low carbohydrate foods for breakfast can help you feel full and satisfied for several hours
6. Use these sweeteners instead of sugar
the use of sugar to sweeten foods and beverages that is not a healthy practice, especially in a low carbohydrate diet .
One tablespoon of brown sugar white or has 12 grams of carbohydrates in the form of sucrose, which is 50% fructose and 50% glucose ( 18 19 ).
Although honey may seem healthier , which is even higher in carbohydrates. One tablespoon provides 17 grams of carbohydrates, with more or less the same percentage of fructose and glucose as sugar ( 20 ).
Learn to enjoy the natural taste of foods without adding any sweetener ultimately may be better.
However, here are some safe sugarless sweeteners may even have some benefits for modest health:
- Stevia: Stevia comes from stevia plant , which originated in South America. In animal studies, it has been shown to help levels of blood sugar and increase insulin sensitivity ( 21 , 22 ).
- Erythritol: Erythritol is a type of sugar alcohol that tastes like sugar, do not increase the sugar or insulin levels in the blood and can help prevent tooth decay by killing bacteria causing plaque ( 23 24 ).
- Xylitol: Another sugar alcohol, Xylitol also helps fight bacteria that cause tooth decay. In addition, animal research suggests it may reduce insulin resistance and protect against obesity ( 25 26 ).
Conclusion :. The use of alternative low-calorie sugar can help keep your intake of low carbs without sacrificing full sweetness
7. Have vegetables instead of potatoes or bread in restaurants
Eating can be a challenge during the early stages of a diet low in carbohydrates.
Even if you buy meat or fish without breading or sauce, usually you will receive a starch on the side.
This is often potatoes, pasta, bread or muffins.
However, these starches can add 30 grams of carbohydrate to your meal or more. It depends on the size of the portion, which is often quite large.
Instead, ask your server to replace the low-carbohydrate vegetables instead of foods high in carbohydrates . If your meal and includes a portion of vegetables, you can have another portion, provided that the vegetables are of no starch.
Conclusion :. Getting vegetables instead of potatoes, pasta or bread when eating out can save a lot carbohydrates
8. substitutes Flours low carb for Wheat Flour
wheat flour is an ingredient of high carbohydrate content in most baked goods, including breads, muffins and cookies. It is also used for meat and fish coating before sauteing or baking.
Even whole wheat flour, which contains more fiber than refined white flour has 61 grams of digestible carbohydrates per 100 grams (3.5 ounces) ( 27 ).
Fortunately, flours made from nuts and coconuts are a great alternative and widely available in supermarkets and online retailers.
100 grams of almond flour contains less than 11 grams of digestible carbohydrates, and 100 g of coconut flour contains 21 grams of digestible carbohydrates ( 28 29 ).
These flours can be used to saute foods layer and in recipes that call for wheat flour. However, because they do not contain gluten , the texture of the finished product often not be the same.
almond and coconut flour tend to work best in recipes for muffins, pancakes and soft goods, like baked.
Conclusion :. Use almond or coconut flour instead of wheat flour in baked goods or when the lining of food before sauteing or baking
9. Replace or almond milk coconut milk
milk is nutritious, but it is also quite high in carbohydrates because it contains a type of sugar called lactose .
An 8-ounce (240 ml) glass full fat or low-fat milk contains 12 to 13 grams of carbohydrates ( 30 ).
Add a splash of milk to your coffee or tea is fine.
But if you drink milk by the glass or latte or shakes, you can get to make a lot of carbohydrates.
There are several milk substitutes available. The most popular are the coconut and almond milk, but there are also types made from other nuts and hemp. Vitamin D , calcium and other vitamins and minerals are often added to improve the nutritional value.
These drinks are mostly water, and the carbohydrate content is generally very low. Most have 2 grams of digestible carbohydrates or less per serving ( 31 ).
However, some contain sugar, so be sure to check the ingredient list and nutrition label to make sure you are getting a sugarless, low-carbohydrate drink.
Conclusion :. Use almond milk, coconut milk substitutes or other alternative low-carbohydrate milk instead of regular milk
10. Emphasize non-starchy vegetables
vegetables are a valuable source of nutrients and fiber in a diet low in carbohydrates. They also contain phytochemicals (plant compounds), many of which function as antioxidants that help protect against disease ( 32 ).
However, it is important to select the type Nonstarchy to keep your carbohydrate intake down.
Certain tubers and vegetables, such as carrots, beets, sweet potatoes, peas, beans and corn are moderately high in carbohydrates.
Fortunately, there are many delicious, nutritious low-carb vegetables you can eat.
To learn more about them, read this :. The 21 Best Low-Carb
Conclusion plant :. Choose non-starchy vegetables to keep your carbohydrate intake low while a high intake of nutrients and fiber
remains
11. Choose dairy products with low-carb
dairy The products are delicious and can be very healthy.
To begin with, containing calcium, magnesium and other important minerals.
Dairy also contains conjugated linoleic acid (CLA), a type of fatty acid that has been shown to promote fat loss in several studies ( 33 ).
However, some dairy foods are bad choices on a low carb diet. For example, fruit flavored Yogurt , frozen yogurt and pudding are often loaded with sugar and high in carbohydrates.
On the other hand, Greek yogurt and cheese are much lower in carbohydrates and has been shown to reduce appetite, promote fullness, improve body composition and reduce risk factors for heart disease ( 34 35 36 37 ).
Here are some good dairy options, along with counts of carbohydrates per 100 grams (3.5 ounces):
- Plain Greek yogurt :. 4 grams of carbohydrates
- cheese (brie, mozzarella cheese, cheddar, etc.) :. 1 gram of carbohydrates
- ricotta cheese :. 3 grams of carbohydrates
- Cottage Cheese :. 3 grams of carbohydrates
Conclusion :. Choose Greek yogurt and cheese in order to obtain the benefits of dairy products with very few carbohydrates
12. Eat healthy high protein foods
Eating a good protein source at every meal can make it easier to cut carbohydrates, and is especially important if you are trying to lose weight.
The protein triggers the release of the "hormone fullness" PYY , reduces hunger, helps fight food cravings and protects muscle mass during weight loss ( 38 , 39 , 40 ).
The protein also has a much higher value heat compared with fat or carbohydrates, ie metabolic rate increases your body more when digest and metabolize it ( 41 ).
Be sure to include at least a portion of this list of high protein, low carbohydrate foods at each meal:
Conclusion :. Eating healthy protein at every meal can help you feel full, fight anxiety and increase your metabolic rate
13. Prepare foods with healthy fats
replaces some carbohydrates and fat usually accounts for over 50% of the calories in a diet low in carbohydrates.
Therefore, it is important to choose not only the fats add flavor but also health benefit.
Two of the healthiest options are virgin coconut oil and extra virgin olive oil .
virgin coconut oil is a highly saturated fat that is very stable at high cooking temperatures. Most of their fat is medium chain triglycerides (MCT), which can reduce belly fat and increase HDL cholesterol ( 42 43 ).
What is more, these MCT can also decrease appetite. In one study, men who ate a breakfast rich in MCT significantly ate less calories at lunch than men who ate a breakfast high in long chain triglycerides ( 44 ).
extra virgin olive oil has been shown to reduce blood pressure, improve the function of the cells lining the arteries and help prevent weight gain ( 45 46 , 47 ).
Conclusion :. Preparation of low carbohydrate foods with healthy fats can improve taste, promoting satiety and improve their health
14. Start reading labels Food
regarding food labels can provide valuable information on the carbohydrate content of packaged foods.
The key is knowing where to look and if calculations must be made.
If you live outside the US, already you have deduced the fiber in the carbohydrate section.
If you live in the US, you can deduct the grams of fiber from carbohydrates to get the ( "red") contained in digestible carbohydrates.
It is also important to note how many servings are in the package, as it is often more than one.
If a mixture of nuts contains 7 grams of carbohydrates per serving and a total of 4 servings, you will end up taking in 28 grams of carbohydrates if you eat the whole bag.
You can find more information about reading food labels here :. How to read food labels without being deceived
Conclusion :. Read food labels can help determine the amount of carbohydrates are found in packaged foods
15. Counting carbohydrates with a tracker Nutrition
a nutrition tracker is a wonderful tool to track your daily food intake. Most are available as apps for smartphones and tablets as well as online.
Upon entering the food intake for each meal and snack, carbohydrate and other nutrients are automatically calculated.
Some of the monitoring programs of the most popular nutrition are MyFitnessPal SparkPeople FitDay and Cron-O-Meter .
These programs calculate your nutrient needs based on their weight, age and other factors, but you can customize your daily target of carbohydrates and change it whenever you want.
Most of the information contained in databases food is trustworthy. However, note that some of these programs allow people to add personalized nutritional information is not always accurate.
Conclusion :. The use of a tracking application nutrition or online program can help you monitor and adjust your carbohydrate intake
Take Home Message
The transition to a healthy low carb life can be relatively easy if available information and the right tools.
If you're wondering how to structure a low-carb diet, then here is a plan low carbohydrate detailed for beginners .
The post 15 easy ways to reduce your carbohydrate intake appeared first on https://authoritynutrition.com/15-ways-to-eat-less-carbs/
Thanks for Reading 15 easy ways to reduce your carbohydrate intake
You are now reading the article 15 easy ways to reduce your carbohydrate intake Url Address https://exerciseplanstoloseweight.blogspot.com/2016/06/15-easy-ways-to-reduce-your.html
0 Response to "15 easy ways to reduce your carbohydrate intake"
Posting Komentar