How To Reduce Carbohydrate Intake

People tend to have the misconception that only fatty diet gets the waist size increment but it is not so. Carbohydrate is an equal or a bigger culprit when it comes to increase in unwanted body fat. Carbohydrates are essentially complex and simple sugars which are found in grains, fruits, vegetables, milk, etc. Carbohydrate surely does provide energy to the body, but any excess carbohydrate gets stored in the body in the form of fat when the body reaches the saturation state. It is, therefore, necessary to consume carbohydrates, but only in the amount that your body needs and not excessively. As stated by the USDA dietary guidelines, the average adult is to consume some 225 grams to 335 grams of carbohydrates daily for his bodily needs.


In our diets, we deal with two types of carbohydrates. Simple carbohydrates are digested very quickly and are found in processed foods. These carbohydrates are digested quickly and can quickly spike your blood sugar levels. Complex carbohydrates on the other hand, contain a lot of fibre and other polynutrients and are contained in whole grains and whole fruits and vegetables. Fiber gets digested and is slowly converted to glucose without spiking the blood sugar. Thus, it is more beneficial to eat complex carbs as compared to simple ones.

Let’s check out six simple ways that can be taken up to reduce the carbohydrate intake in your daily diet to have a healthy living.

1. Cut Down On The Sodas And Sweetened Drinks

Drinking sugar or sweetened drinks is the most efficient way of getting a large amount of sugar in your blood stream. This sugar is mostly easily dissolvable and leads to heavy fat deposition.
Try and replace all such processed soda and drinks with drinks flavored with natural sweeteners.
You can start by using lemon, cucumber, raspberries or strawberries in water. You can even go for sugar free herbal ice teas and water. Slowly cut down on your soda intake with these replacements until the soda intake becomes nil.

[ Read: How To Stop Craving For Carbohydrates ]

2. Cut Down On Refined Grains

There is a big difference between whole grains and refined processed grains. And this difference makes all the difference. All the refined flours and foods which contain enriched or bleached flour are termed as refined grain (no matter if they have a label saying whole grain)
Whole grains on the other hand, are grains, which are fully intact such as rice grains or quinoa. A large variety of whole grain breads are available in the market but majority of the breads, pastas, etc. available in the market are processed and contain refined grains.

3. Cut Down On Sugar In All Forms

By now you would have figured out that the major culprit here is sugar. A normal adult requires no more than 25 grams of added sugar in his daily diet, but people rarely do stay in that limit. Apart from the fat gain, sugar also leads to various diseases such as heart diseases, obesity, dementia, diabetes, etc. In retrospect, a single soda can contain almost 40 grams of sugar in it which is almost twice the required amount. Keep a check on whatever form of sugar that you are consuming.

4. Take Care of The Amount of Starchy Root Vegetables You Are Consuming

All the root vegetables have significant nutritious qualities, but if you are trying to follow a religious low carb diet, you should keep a check. Starchy root vegetables such as potatoes, sweet potatoes and beet roots contain a significant amount of carbohydrates stored as starch that you can avoid.

[ Read: How To Help You Understand Carbohydrates ]

5. Replace Carbs With High Quality Proteins

Proteins are the building blocks of the body and probably the most essential nutrient. Replacing the carbohydrates in your diet with proteins will be the best possible solution to a healthy and fit living. Although, take care that the protein you intake is high quality and minimally processed foods. Try and aim for food containing free range, organic and wild game proteins. These will be the best options you have when it comes to high quality protein. Apart from meats, you can also go for beans, nuts, quinoa and seeds which are equally good sources of proteins.

6. Maintain The Balance By Taking High Quality Fats

Although we are talking about carbohydrates here, but fat still remains an essential nutrient for a whole healthy diet. But always ensure that the fat you are consuming is of high quality and will get dissolved and digested easily. Avocados, nuts, olives and seeds contain high quality fat and are very nutritious for your body. Healthy fat is highly beneficial and important for the proper functioning of your brain so, do not by any chance completely remove fat from your diet.

It is important to remember that a whole healthy diet is absolutely essential for a healthy living. The body needs all the nutrients essential for growth in the required amounts. It is very essential that all the nutrients are taken in moderation without excess of anything. Excess of anything in your body will never do any good in terms of health or well being. Having a healthy living is easier than it seems, you just need to keep a check on what you eat and have a bit of discipline.

These were the various ways in which you take a step ahead towards a healthy living by cutting down on excess harmful carbs. You can easily follow a few or all of these tips and see the results yourself!