Cutting back on carbohydrates can actually do your health in a world of good! There have been countless studies on the same, showing multiple benefits of cutting down on carbs to improve your blood sugar levels and your lipid profile levels. But sometimes it may be difficult to reduce your carb intake. There are so many options to choose from, which one may be right for you? Well, don’t worry about that. Here we will tell you how easily you can lower your carb intake and improve on your health parameters with easy hacks.
Say No to Bread
Bread is a big part of most diets and many can’t think of beginning their day with bread with a generous dollop of butter, unfortunately, bread is high on carbs and low in fiber; unless you are consciously choosing low-carb bread options.
Refined bread is made up of refined grains and can affect your health and weight. Although whole-grain bread is a better option since it is high in vitamins and minerals, it is still high on carbs. So swap your bread with more veggies, nuts, and seeds. Also, you can make your low-carb bread right at home with flours like almond flour, coconut flour, and more.
Eat Eggs for Greater Satiety
Choose a satiating breakfast high on protein and good fats that will help you lose weight and also keep your blood sugar levels under control. Granola, on the other hand, has around 30 grams of digestible carbs, before you add milk, so that’s high on carbs.
That is why you need to amp up your protein levels so that you feel fuller as you eat fewer calories and eggs provide just one gram of carbs. The best part of eggs, they are so versatile and can be prepared any way you want.
Using sugar to sweeten your foods and beverages is not a good idea, as a teaspoon of sugar can contain as high as 12 grams of carbs! Many people think that honey may be a better alternative, but it’s still a high-on-carb alternative. In fact, one tablespoon contains 17 grams of carbs.
Learn to enjoy food without adding any sweetener to it. However, you don’t have to go through a sugar-free life, there are other options you can try, such as stevia. It is a plant-based sweetener that can help lower blood sugar levels and increase insulin sensitivity.
Erythritol is a type of sugar alcohol that’s tastes is almost like sugar that can prevent the formation of cavities. Xylitol is another sugar alcohol that can help fight the bacteria that can lead to tooth decay. Xylitol can also protect against insulin resistance and stave off obesity too
Skimp on Potatoes or Bread at Restaurants
Eating out may prove to be a challenging affair when you are on a low-carb diet. You may choose meat or fish, however, the additional gravy may contain starch, which may be potatoes, bread, or rolls. It can increase the starch levels of carbs in your meal. Lower your portion size to reduce the carb intake. When at the restaurant ask for low carb veggies in place of high low carb veggies.
Replace Milk with Lower Carb Nut Milks
Milk is highly nutritious, but it’s fairly high on carbs because of a type of sugar called lactose. A 240 ml glass of full-fat milk contains as many as 12-13 grams of carbs. While having small quantities of milk in your tea or coffee may be fine, but if you drink large quantities of milk in your lattes or shakes, it can overload your carb intake. However, now there are many nut milk options that are lower carb substitutes.
Some of the nut milk options you can try are coconut milk, almond milk, and hemp milk. Most of this milk is fortified with vitamin D, calcium, and other vitamins and minerals and can improve the nutritional value of the milk. Most of these beverages are water-based and contain very low carb content, (less than 2 grams of carbs).
However, it is important to check the ingredient list and the nutrition label of the nut milk to ensure it does not contain any sneaky amounts of sugar, converting a low-carb beverage into a high-carb beverage.
There you go, you can, make low-carb healthy choices that can benefit your health and yes, they will also cater to your taste buds!