Carbohydrates — 15 Easy Ways to Reduce Its Intake — Yoga Health
By restricting the use of carbohydrates in your diet, you will receive large quantities of health benefits. There have been several studies that have shown that low-carb diets can help you lose weight and regulate diabetes or prediabetes. Here are 15 simple things you can do to cut down on your consumption of carbohydrates.
1. Cut Back on Bread
Bread is a staple food in many diets. Unfortunately, it’s also very high in carbohydrates and generally low in fiber This is especially true for white bread made from processed grains, which can negatively impact health and weight.
Even healthy bread such as rye contains about 15 grams of carbs per slice. And only a couple of those is fiber, the only component of carbohydrates that aren’t digested and absorbed.
While whole-grain bread contains vitamins and minerals, many other foods provide the same nutrients with much fewer carbohydrates.
Among healthy foods in these examples include vegetables, nuts, and seeds.
Whole grains can be a good source of some vitamins and minerals, but these can be found in many other foods including those with a lower carb intake.
2. Use Sweeteners Instead of Sugar
Using sugar to sweeten foods and beverages is not safe, especially on a low-carb diet.
One tablespoon of white or brown sugar has 12 grams of carbs in the form of sucrose, which is 50 percent fructose and 50 percent glucose (although honey may seem healthier, it’s even higher in carbohydrates.
One tablespoon of honey provides 17 grams of carbohydrates, with roughly the same percentage of fructose and glucose as sugar.
While wine may seem healthier, it’s even higher in carbohydrates. One tablespoon provides 48 grams of carbs, with roughly the same percentage of fructose and glucose as sugar.
However, here are a few sweeteners that even if they are sugar-free can still have some minor health benefits:
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