Vegetables are a source of nutrients, precious fiber.
They also contain phytochemicals, plant compounds. Many nutrients in food function as antioxidants to help protect the body from disease.
However, if you are trying to reduce your carb intake, you should consume non-starchy vegetables such as artichokes, asparagus, broccoli, carrots, mushrooms, tomatoes.
Reduce sugary drinks, prioritize protein-rich foods, choose non-starchy vegetables that help you eat low carbs, reduce the risk of diabetes.
Carbohydrates (carbs, starches) provide sugar for the body to produce energy.
In fact, complex carbs that come from whole-grain, unprocessed plant foods often contain many nutrients.
However, in some cases, cutting back on carbohydrate intake can provide some health benefits.
This is true when it comes to simple carbs derived from processed foods, which provide no additional nutrients.
Low-carb diets can help with weight loss and better control of diabetes. Here’s a simple way to cut carb intake, according to experts.
Limit the intake of sugary drinks
Most sugar, whether fructose, lactose, maltose, sucrose or glucose, is considered a simple carbohydrate.
Simple carbs provide rapid energy, rapidly increase blood sugar, the excretion of insulin from the pancreas.
Consuming beverages such as soft drinks or sugary iced tea can add a lot of carbs, in the form of sugar.
For example, a can of non-diet cola contains 35 g of carbs and a small glass of sugary iced tea contains 29.5 g of carbs.
Cutting back on these drinks can reduce your risk of type 2 diabetes.
Cut back on refined grain bread
Whole grain bread is high in vitamins, minerals, a complex carb, which means the body takes longer to digest, nutrients that affect blood sugar levels gradually.
Bread made from refined grains can reduce micronutrient and fiber content.
Without a lot of fiber, sugar and carbs in foods are processed quickly in the body, which can lead to spikes in blood sugar levels.
Over time, this contributes to the development of type 2 diabetes.
Choose low-carb snacks
Carbs can quickly increase when tolerating snack foods such as chips, crackers.
These salty, savory snacks are usually low in protein, fiber, two macronutrients responsible for satiety.
You should choose nuts, cheeses, and eggs that tend to be less carb, more protein.
Breakfast with eggs or low carb dishes
If you’re looking for options that contain low carbs then consider consuming eggs in the morning. One egg contains less than 1 g of carbs.
Food is also a good source of high-quality protein, which helps you feel full, causing your body to need to eat less for the rest of the day.
Other low-carb breakfast ideas include low-sugar yogurt, nut butter, a breakfast with vegetables, and potatoes.
Eat protein-rich foods
Protein has been shown to help increase satiety.
Nutrients can help you eat less during the day. In addition, protein has a higher calorific value than fat or carbs. This means your body needs more calories to digest them.
By focusing on foods that are higher in protein (while still adding to your diet with complex carbohydrates), you can get the added benefits of weight loss.