Doing a low-carb diet has many health benefits. Low-carbohydrate diets can prevent diabetes and obesity.
Here are 10 easy ways to reduce carbohydrate intake through your daily diet.
1. Reduce sweetened beverage
Sweetened beverages are very unhealthy because they have high sugar content. Overconsuming them can increase the risk of insulin resistance that contributes to the development of diabetes mellitus type 2.
As an example, a 12-oz can of soft drink contains 38 grams of carbohydrates. And a 12-oz iced tea contains 36 grams of carbohydrates. These carbohydrates come from the sugar content in them.
If you want a flavorful, refreshing drink, try infusion. You can also make iced tea or other sweetened beverages. But it's better to use a little low-calorie sugar as a sweetener.
2. Limit eating bread
Bread is a choice of staple food. But unfortunately, bread also has high carbohydrate content and is low in fiber. This fact is mainly on white bread made from refined grains.
Although brown bread is often becoming an alternative healthier choice because it contains vitamins and minerals, there are many other foods that contain the same amount of nutrients and are low in carbohydrates, namely vegetables and nuts.
If it's difficult to stop totally eating bread, try making homemade bread low in carbohydrates.
3. Not drink juice
Unlike fruit, juice has little fiber and a lot of sugar. Although juice contains vitamins and minerals, in the aspect of sugar and carbohydrates, the amount is almost the same as sweetened beverages.
As an example, 354 ml of apple juice contains 48 grams of carbohydrates. Most of these carbohydrates come from sugar. So better eat the fruit and avoid the consumption of juice. As an alternative, you can try infusion.
4. Choose low-carb snack
Snacks, such as chips, pretzels, and crackers, contain high carbohydrates. Other than that, this type of food doesn't make you full. Eating low-carbohydrate snacks that contain protein is the best choice when you feel hungry between meals.
As an example, here are some healthy snacks low in carbohydrates and high in protein.
a. Almond: 6 grams of carbohydrates, three of them in the form of fiber.
b. Other nuts: 6 grams of carbohydrates, two of them in the form of fiber.
c. Cheese: has carbohydrate content below 1 gram.
5. Eat egg for breakfast
Most food for breakfast has high carbohydrate content. As an example, half a cup of granola contains 30 grams of digestible carbohydrates, even before adding milk.
Eggs are the ideal breakfast choice when you're reducing carbohydrate consumption. Each egg has a carbohydrate content below 1 gram. Eggs are also a source of high-quality protein. So you'll feel full for several hours.
6. Use sweetener other than sugar
Using sugar isn't recommended when you intend to prevent diabetes. One tablespoon of sugar contains 12 grams of carbohydrates in the form of sucrose divided into 50 percent fructose and 50 percent glucose.
Although honey seems to be a healthier alternative, the liquid contains even higher carbohydrates. One tablespoon of honey contains 17 grams of carbohydrates.
Enjoying the original taste of food and drinks without adding sweeteners is the best choice. But if that makes difficult, use safe artificial sweeteners such as stevia. Stevia leaf extract can help lower blood sugar levels and improve insulin sensitivity.
7. Replace potato
Eating out can be a challenge if you're on a low-carb diet to prevent diabetes. For example, if you order fish and chips or steak, you'll definitely be served with potatoes, pasta or bread. Although a little, these foods can add to your carbohydrate intake according to the size of the portion.
Better, if you want to order the menu, ask the waiter to replace the food with low carbohydrate vegetables.
8. Replace wheat flour
Wheat flour is used for all types of bread, even for fried chicken and fish. Even though you've replaced it with whole-wheat flour, the carbohydrate content remains high at 61 grams.
As an alternative, use flour made from nuts or coconut. 100 grams of almond flour only contains a maximum of 11 grams of carbohydrates. And 100 grams of coconut flour contains 21 grams of carbohydrates.
9. Replace milk
Milk is a nutritious drink that has high carbohydrate content because it contains lactose. 240 ml of fat or low-fat milk contains 12 to 13 grams of carbohydrates.
You don't need to worry. There are several healthy milk alternatives available. Two of the most popular are coconut milk and almond milk. Other than that, coconut milk and almond milk often have additional vitamin D, calcium and other vitamins or minerals. But some of the milk also contains sugar. So make sure you check its nutritional label before buying.
10. Consume high protein food
Eating high-protein foods at every meal can make it easier for you to reduce carbohydrate intake. Protein triggers the production of the hormone PYY and reduces hunger.
Make sure you consume at least one serving of high protein foods like beef, chicken, fish or egg.
You can make the 10 things above as a guide to reducing carbohydrate intake to avoid diabetes. Don't forget to move a lot if you don't like to exercise. Apply the tips one by one slowly. Sooner or later you must be getting used to it.
Let's make changes from now in order to avoid diabetes!