Top 5 ways to Reduce carbohydrates in your meal

There are many reasons  why you need to cut down on your  carbohydrate intake, doing this can have major benefits for your health.

Low carbohydrate intake can help you loose weight, and control diabetics(1,2,3).

Here are the top five ways to reduce carbohydrate intake:

Reduce Sugar-Sweetened Drinks: Sugar-sweetened drinks are have high amount of sugar in them, which is linked to an increased  risk of insulin resistance, type 2 diabetes and obesity when taken in excess(4,5,6).

Avoid Bread: Bread is high in diet and low in fiber.  This is especially  true for white bread made from refined grains, which may negatively impact health and weight.

Even nutritious bread contain some grams of carbs per slice, and only some of those are fiber and the only component of carbs that isn’t digested and absorbed.

Stop drinking fruit juice :Wholejuice is quite different from fruit juice as fruit juice contains little or no fiber, and more of sugar. It provides some vitamins and minerals, but is still the same as sugar-sweetened beverages in terms of sugar and carbohydrate.

For example,  12 Oz of apple juice contains (354ml)  of 100percent apple juice which contains 48grams of carbohydrate, most of which is sugar.

Choose low carbohydrate snacks: carbohydrates  add up quickly in snack foods such as chips, pretzels and crackers .

Having a low carbohydrate  snack that contains protein is the best strategy when hunger comes between meals.  A few healthy snacks include: Almonds, peanuts, walnuts, cheese and lots more.

Eat eggs or other low carbohydrate  breakfast food: Some breakfast meals despite being small may have large amount of carbohydrate in it. For example, one half-cup (55grams) of granola cereal typically has around 30grams of digestable carbohydrate before adding milk. Eggs are an ideal starter when you are trying to cut down on carbohydrate.