13 Easy Ways to Reduce Your Carbohydrate Intake

There’s a lot of talk about carbs being the enemy in modern diet culture, but that’s not the case. Carbohydrates are an important part of most diets. In fact, complex carbs — which come from whole, unprocessed plant foods — are typically full of nutrients (1Trusted Source).

In some circumstances, however, cutting back on carbohydrates may provide some real health benefits. This is especially true when it comes to simple carbs, which are derived from highly processed foods and do not provide additional nutrients (1Trusted Source).

Studies show that low carb diets may help with weight loss and better management of diabetes or prediabetes in adults with higher body weights (2Trusted Source3Trusted Source4Trusted Source).

If your nutritionist or doctor has advised you to reduce your carbohydrate intake as part of a healthier lifestyle overhaul (which typically includes other aspects such as physical activity), here are 13 easy ways to cut back on carbs.

1. Curb your intake of sugar-sweetened drinks

Most sugar, whether it’s fructose, lactose, maltose, sucrose, or glucose, is considered a simple carbohydrate. Simple carbs provide quick energy, causing a rapid rise in blood sugar and insulin secretion from your pancreas.

Consuming sugar-sweetened drinks like sodas or sweetened iced teas can add a lot of extra carbs, in the form of sugar, to your diet (5Trusted Source6).

For instance, one can (12 fluid ounces) of non-diet cola contains 35 grams of carbs, and one small sweetened iced tea drink contains 29.5 grams of carbs. These carbs come almost entirely from sugar (7Trusted Source8Trusted Source).

Regular consumption of sugar-sweetened beverages has been associated with the onset of type 2 diabetes, so cutting back on these drinks could help reduce your risk of the condition (9Trusted Source10Trusted Source).

If you’re craving something refreshing, flavored seltzers are a great substitute.

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