Healthy carbohydrates are an essential component of a well-balanced diet. While fibre-rich, unprocessed foods (like quinoa and sweet potatoes) are far superior to refined carbohydrates (such as white bread and white rice), even healthy grains and starches can be overdone. Whether you’re attempting to reduce weight or eat more vegetables and proteins, consuming too many carbs might sabotage your efforts.
To be clear, even nutritious, entire foods like fruits, vegetables, and even some dairy products contain carbs, which isn’t necessarily a bad thing. They provide your body energy, and when you obtain them from nutritious foods, you’re also getting vitamins and minerals. So, you shouldn’t focus on removing carbs from your diet, but there is such a thing as too much of a good thing (especially, when it comes from sources that don’t fill you up or give you nutrients).
But that doesn’t mean you have to give up all of your favourite foods. Many people are concerned about feeling starved when they reduce their carbohydrate intake. You can make even carb-heavy meals leaner and fuller by replacing bread, spaghetti, and other refined carbohydrates with high-fibre veggies and satiating protein. Keep these tips in mind.
1. Reduce consumption of sugary drinks
The majority of sugar - whether fructose, lactose, maltose, sucrose, or glucose - is classified as a simple carbohydrate. Simple carbohydrates provide immediate energy, causing your blood sugar to spike and your pancreas to secrete insulin. Sugar-sweetened drinks, such as sodas or sweetened iced teas are one of the biggest reasons behind the high sugar intake of people these days.
2. Eat whole fruits instead of fruit juices
Fruit juice, unlike entire fruit, contains little to no fibre and is often high in fructose, a type of fruit sugar that is also termed a simple carb. Although it contains certain vitamins and minerals, fruit juice is relatively similar in terms of sugar and carbohydrates to sugar-sweetened beverages (such as soda). Consider eating a piece of fruit instead of fruit juice if you want to consume fewer carbs. Whole fruit is usually just as delicious, and it contains fibre, which may help diabetics with blood sugar increases.
3. Eat eggs for breakfast
Even though they appear ‘healthy’ at first glance, breakfast dishes might contain hidden levels of carbs and sugar. Breakfast cereals, while containing vitamins and fibre, can be high in simple carbohydrates due to added sugar. Long-term use of sugary foods can cause blood sugar to rise in those who already have diabetes. Consider including more eggs in your morning routine if you’re seeking options with less simple carbs. One egg has only one gram of carbs. Eggs are also a high-quality protein source, which can help you feel filled for longer and possibly eat less for the remainder of the day.
4. Pick white flour alternatives
White flour is commonly used as the base for many baked goods - such as breads, muffins, and cookies - and it is also used to coat most fried meals. White flour is a refined grain, which implies that many of the nutrients and fibre have been removed. Because it has less fibre, it digests faster and may cause insulin rises in those with Type 2 diabetes. After eating anything made with refined flour, you may feel less satisfied. If you want to bake something, try replacing white flour with whole grain flour, which has more fibre and a higher nutritional profile.
5. Intake of high-protein foods
Eating high-protein foods is one of the best methods to stay satisfied if you prefer carbs but are trying to cut back. Protein has been shown to increase satisfaction, which indicates it makes you feel content for a longer period of time. Furthermore, protein has a little higher thermic value than fat or carbs, which means it requires more calories to digest. You may even benefit from weight loss by focusing on protein-rich foods (while still complementing your diet with complex carbohydrates).