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Want to Eat Fewer Carbs? Follow These Tips

Want to Eat Fewer Carbs? Follow These Tips

Carbohydrates are one of the three main macronutrients in the diet, in addition to protein and fat. They provide energy and come from sugars, starches and fiber. Eating fewer carbohydrates may help you lose weight, manage blood sugar, reduce inflammation, minimize bloating and lower the risk of some health conditions. But just reducing the carbs in your diet isn’t a guaranteed way to lose weight or be healthier. You still need to consume healthy, balanced meals and snacks to get the nutrients your body needs.

If you are trying to eat fewer carbohydrates, it’s best to eliminate simple carbs from added sugars, white flour and ultra-processed foods. Make the carbs you do eat count by getting them from whole food sources and not processed foods. Also, be sure to eat enough quality protein and healthy fat – they provide essential nutrients and keep you feeling full.

Want to follow a lower-carb diet? Here are some tips to do it in a healthy way:

  1. Limit refined carbs – Highly processed foods containing added sugar or white flour spike blood sugar levels and leave you feeling hungry. Limit foods like cookies, candy, ice cream, baked goods, chips, pretzels, breads, cereals and pasta made from refined grains.
  2. Don’t rely on processed low-carb foods – Processed foods, even if they’re low in carbs, typically don’t provide many nutrients and often leave you wanting more. It’s best to limit foods like low-carb bars, cookies, snacks and breads.
  3. Get your carbs from whole foods – Get most of your carbs from vegetables, fruit, beans and whole grains. They contain fiber, which is digested slowly so it fills you up and prevents blood sugar spikes. They also contain important nutrients your body needs to stay healthy.
  4. Eat more protein – Protein contains essential nutrients and can fill you up and keep you feeling full longer. Aim to eat lean protein at every meal from poultry, fish, meat, unsweetened Greek yogurt, cottage cheese or eggs. Incorporate protein into your snacks, too. Beans also have protein but watch how much you eat if you’re limiting carbs because they also contain carbs.
  5. Don’t be afraid of fat – Like protein, fat is satiating, helping you feel full so you’re less likely to overeat. Not all fat is created equal, however, so focus primarily on eating unsaturated fat, such as from avocado, olive oil, nuts and fatty fish like salmon, tuna and mackerel.
  6. Snack on low carb foods – Snack foods like chips and cookies contain refined carbs that spike blood sugar, leaving you feeling hungry and tired. Instead, snack on low-carb foods that contain some protein and fat. Good options are eggs, cheese, nuts and turkey roll-ups.
  7. Watch what you drink – Many Americans consume a lot of carbs in drinks like soda and juice, as well as coffee and alcoholic drinks. Curb sugar-sweetened drinks and opt for no-carb drinks like water, seltzer and unsweetened tea.
  8. Pay attention to food labels – Check the amount of carbs and sugar in your favorite foods. Also, be aware of serving sizes because they may be smaller than you think. You may be consuming more carbs than expected if you’re eating larger portions.

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