5 Easy Ways to Cut Carbs

The body needs carbohydrates as a source of energy. But high-carb foods can raise blood sugar too high, too fast. The culprits often include muffins, cookies, white bread, and other baked goods made with white flour, easily digested starches such as potatoes, and refined grains such as white rice. Too many of these foods increase insulin resistance and make it harder to control your blood sugar. To help, here are five simple strategies to reduce carbs.

Skip dinner rolls. Bread isn’t bad for you, especially if it’s whole grain. But if you had a sandwich at lunch or toast with your eggs at breakfast, that’s probably all the bread you need for the day. Ask the waiter to remove bread at restaurants and don’t leave a bread basket within arm’s reach at home.

Wrap with lettuce leaves. Replace tortillas or buns with lettuce. Wrap the lettuce around canned tuna or salmon, shredded carrots, diced celery, and pepper slices.

Swap potato salad for coleslaw. Cabbage is incredibly low in calories and high in fiber. Shred eight cups red and green cabbage, then mix in a whisked combination of 2/3 cup fat-free sour cream, 2/3 cup plain nonfat yogurt, 1/4 cup cider vinegar, 1 tablespoon of low-fat mayo, 4 teaspoons sugar, 2 ounces blue cheese, 4 Granny Smith apples cut into wedges, and 2 slivered red bell peppers. Yummy!

Cut your pasta in half. Serve yourself a half-cup of pasta instead of a whole cup and bulk it up with sautéed peppers, mushrooms, spinach, or other vegetables.

Thwart carb cravings with H2O. Feel a carb craving coming on? Drink a glass of water and wait 15 minutes. If you’re still craving a particular food, put one serving on a plate and sit down at a table to eat it. When you’re done, get out of the kitchen. It will keep you from overeating without feeling deprived.