Carbohydrates are sugars that serve as building blocks for tissue, organ and muscle cells. Your body also turns carbohydrates in foods into glucose, which provides energy for exercise and daily tasks. However, a diet high in carbohydrates may lead to health problems such as diabetes and obesity. Simple strategies can help you reduce your carbohydrate intake to prevent or manage these conditions.
Vegetables
Choose fresh vegetables instead of breads as side dishes with meals. Breads are loaded with carbohydrates, and may elevate blood sugar levels and contribute to weight gain, both of which can cause or worsen diabetes. Although vegetables contain carbohydrates, they are much lower in carbs than bread products. They also provide dietary fiber, which may help lower blood sugar levels, according to Phyllis Balch, author of "Prescription for Nutritional Healing."
Spaghetti Squash
Spaghetti squash is a low-carbohydrate vegetable you can use instead of pasta. When baked, the flesh contained in spaghetti squash forms long, thin, spaghetti-like strands. Pierce spaghetti squash with a knife on each side, and bake at about 275 degrees for one hour, then cut in half and remove the flesh with a fork, discarding the seeds. Top the strands with a tomato-based sauce to create a filling Italian-style main dish.
Nuts and Seeds
Pack nuts and seeds as snacks instead of opting for carbohydrate-laden packaged snack foods such as crackers, cookies or donuts. Nuts and seeds such as hazelnuts, sunflower seeds, pecans, pumpkin seeds and walnuts provide dietary fiber to help lower blood glucose levels. They are also high in protein, which can help you keep up your energy levels throughout the day. Avoid seeds and nuts coated with sugar or salt --- salt can raise your blood pressure, and sugars add extra calories to your diet.
Smoothies
Smoothies, which are made from blended fruits, are low-carbohydrate alternatives to carbohydrate-based breakfast foods such as toast, bagels, muffins and breakfast burritos. They also provide a wealth of vitamins and nutrients necessary for the proper functioning of your body. Place pieces of fresh fruit such as bananas, apples, oranges, kiwi fruits and tangerines into a blender and blend until smooth. Add soy milk to increase the protein content of smoothies.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The Carbohydrate Addict's Cookbook"; Richard F. Heller; 2001
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