۱۰ Easy Ways to Reduce Your Carbohydrate Intake

You can gradually reduce your carb intake by consuming less of certain foods and beverages, like sweetened drinks, and eating more foods containing lean protein.
There’s a lot of talk about carbs being the enemy in modern diet culture, but that’s not the case. Carbohydrates are an important part of most diets. In fact, complex carbs — which come from whole, unprocessed plant foods — are typically full of nutrients (1Trusted Source).

In some circumstances, however, cutting back on carbohydrates may provide some real health benefits. This is especially true when it comes to simple carbs, which are derived from highly processed foods and do not provide additional nutrients (1Trusted Source).
Studies show that low carb diets may help with weight loss and better management of diabetes or prediabetes in adults with higher body weights (2Trusted Source, 3Trusted Source, 4Trusted Source).

If your nutritionist or doctor has advised you to reduce your carbohydrate intake as part of a healthier lifestyle overhaul (which typically includes other aspects such as physical activity), here are 13 easy ways to cut back on carbs.

۱. Curb your intake of sugar-sweetened drinks
Most sugar, whether it’s fructose, lactose, maltose, sucrose, or glucose, is considered a simple carbohydrate. Simple carbs provide quick energy, causing a rapid rise in blood sugar and insulin secretion from your pancreas.

۲. Cut back on refined grain bread
Many types of bread, especially whole grain bread, contain vitamins and minerals. Unrefined whole grain bread is also considered a complex carb, meaning it takes longer to digest and affects blood sugar gradually instead of all at once (5Trusted Source).
While breads made with refined grains, like white bread, aren’t always higher in carbs than whole grain breads, the process of refining the grains can reduce the micronutrient and fiber content of the bread.

۳. Think about fruit juice
Unlike whole fruit, fruit juice contains little to no fiber and is usually high in fructose, a form of fruit sugar that is also considered a simple carb (5Trusted Source).
Although it provides some vitamins and minerals, fruit juice is very similar to sugar-sweetened beverages (like soda) in terms of sugar and carbs (13Trusted Source).

۴. Choose lower-carb snacks
Carbs can add up quickly in snack foods such as chips, pretzels, and crackers. This is because these salty, savory snacks are usually low in protein and fiber, two macronutrients responsible for that full feeling.

۵. Start your day with eggs or other lower-carb breakfast foods
Breakfast foods can have hidden amounts of carbs and sugar, even if they seem “healthy” at first glance.
6. Use sugar alternatives
7. Consider the carb content of restaurant meals
8. Substitute alternative flours for white flour
9. Emphasize non-starchy vegetables
10. Focus on high protein foods