How to Reduce Your Carbohydrate Intake

Gluten free People may choose to reduce carbohydrate intake for a number of reasons. Those who suffer from type 2 diabetes must often find the ideal balance between the need for taking in enough carbohydrates to produce energy while also limiting carb intake to minimize unhealthy spikes in blood sugar levels. Still others seek to control carbohydrate intake as a way of following a balanced diet that includes healthier foods. Whatever the reason, several strategies can be used to make sure the carbohydrate reduction produces the desired results without leading to a loss of essential nutrients.

Steps

Learn the glycemic index. This helpful guide makes it possible to determine how many carbohydrates are found in a number of different foods, raw and processed. The index provides a per serving count of carbohydrates, making the process of carbohydrate counting much easier. Using the index allows you to plan for a healthy amount of carbs at each meal while avoiding the chance of taking in too many carbohydrates at a single setting.

Limit portions. Even diabetics today are allowed to have something that is carbohydrate rich now and then, providing they limit the portion size. Learn the difference between a sliver and a wedge of cake or pie, and get an idea of how much is actually in a single serving. Limiting portions will make it easier to enjoy more of the foods you like without taking in a lot of carbs.

Avoid or minimize the use of processed grains. White bread and processed sugar provide relatively little nutritional value and increase the amount of simple carbohydrates in the daily diet. Make use of alternative sweeteners or use no sweetener at all if possible. For fiber intake, stick with small amounts of whole grains, since these will cause fewer fluctuations in blood glucose levels.

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