Making small changes to your carbohydrate intake may help you to stabilise your glucose levels. Learn how to make positive changes to increase the nutrition content of your meals.

Key takeaways

• Reducing and modifying carbohydrate intake can significantly improve metabolic health, helping with weight loss, stabilising energy levels, and reducing glucose spikes.
• Prioritising vegetables and protein in meals can improve post-meal satisfaction, making it less likely to overindulge in high-carb snacks.
• Simple food swaps like using whole grain bread instead of white, or incorporating legume pasta, can decrease carb intake without compromising on taste and satisfaction.
• Mindful eating, free from distractions, can prevent overconsumption of carbohydrates.

Carbohydrates are one of the major macronutrients we consume through our diet. They are crucial as they are the primary energy source for the body and they help to regulate insulin and fat metabolism, among other processes.

The metabolism of carbohydrates

Carbohydrates function to provide us with energy. Simple carbohydrate examples include soft drinks, lollies, table sugar and certain fruits. Complex carbohydrate food sources include whole grain products, oats, brown rice, legumes and vegetables.

Carbohydrate metabolism is as follows:

• Digestion: enzymes like amylase break down carbs into simple sugars in the mouth and small intestine.
• Absorption: simple sugars are quickly absorbed into the bloodstream in the small intestine. This is why they have a significant effect on blood glucose levels, particularly when consumed in the absence of other nutrients, like protein and fats.
• Transport: insulin, a hormone, helps the cells take up glucose for  energy or storage.
• Storage: excess glucose is stored as glycogen in the liver and muscles, and converted back to glucose when needed.
• Fat storage: if glycogen stores are full, excess glucose may be stored as fat.

Why reducing your carbohydrate intake can improve your metabolic health

We’re not talking about cutting out all carbohydrates (we’re not about restricting food groups!). Instead, it’s about modifying the carbs you consume over the day and swapping processed carbs for complex, whole food nutrient dense carbs where possible. The more minimally processed, the better.

These small changes may have a positive impacton your metabolic health by:

• Reducing the frequency and height of glucose spikes
• Helping with weight loss and maintenance
• Improving satiety after meals if by decreasing your carbs you thereby increase your protein and healthy fat intake
• Stabilising your energy levels

20 quick tips for reducing your carb intake

Firstly, it’s important to mention that reducing your carbs is not for everyone. It’s important to talk to your dietitian or doctor about whether this change will suit you.

If it is for you, it’s important to avoid restricting carbohydrates completely. Taking extremes in your diet is never helpful, and can actually be detrimental. Small changes are key.

Remember, high carb foods are not the enemy. It’s about boosting your nutrition in other ways, and focusing on how you can pack lots of goodness into your meals.

1. Eat your veggies first

Eating your vegetables first can improve your postprandial glucose responses. Not only that, but it ensures you’re getting those nutrients in, which means you may consume less carbohydrates later on because you’re already satisfied.

2. Add protein to your meals

By adding protein, you’ll increase your satiety post-meal. This means you will feel fuller for longer, and are less likely to reach for a carb-filled snack in an hour or two.

3. Eat mindfully

Eating without distractions and enjoyingthe sensations that come with eating (the look, taste, smell and texture) canhelp you to determine how full you are, reducing the risk of you overeatingcarbohydrates when distracted on your phone or watching television.

4. Transform your sandwich into a salad

Swapping your sandwich for a salad means you areincreasing your vegetable intake. And remember, salads don’t have to be boring!Make it delicious. You could always try a slice of bread on the side.

5. Top your meal with healthy fats

Healthy fats like olive oil, avocado, nuts and seeds are fantastic meal toppers. They are also great for improving satiety post-meal.

6. Add veggies to your oats

Try adding grated carrot or zucchini to your oats. They are excellent sources of fibre and micronutrients to boost your meal. You can’t taste it, I promise!

7. Add veggie sticks to your your grazing boards

Cucumber, carrot, celery and capsicum are great vessels for dip! It doesn’t mean you can’t have crackers, but mix it up between the two and you’re likely to feel more satisfied.

8. Mix cauliflower rice into your regular rice

We’re not saying to completely swap this out, because let’s face it, they are very different! But by combining the two, you’re increasing your veggie intake and potentially decreasing your glucose spike.

9. Experiment with using almond meal to bread your schnitzel

Almond meal is a fantastic alternative to bread crumbs! It adds extra healthy fats and protein too.

10. Try using flatbreads as a pizza base

Give this a go if you love a crispy base! This is a great swap for a thick crust pizza base.

11. Swap soft drink for sparkling water or kombucha

Soft drinks are high in carbohydrates and can result in large glucose spikes. Try swapping even one glass for an alternative and see how you feel.

12. Make snacks from home when you can

If you’ve got the time, this is a great way to reduce the extra added sugars in packaged snacks. Try making some nut bars, bliss balls or veggie muffins.

13. Swap your white pasta for legume pasta, or go half-half

Legume pasta is high in protein and fibre, which are both fantastic for controlling blood sugar spikes.

14. Have nuts handy

Keeping your cupboard (and even your car and handbag) stocked up with nuts is a great way to encourage you to grab a handful as a snack, instead of grabbing a packaged, higher carb option.

15. Eat your carbs with protein and fats

Eating your carbs with protein and fats can help to reduce glucose spikes and improve fullness post-meal. For example, if you’re eating banana on toast, add peanut butter to help your body better manage your postprandial glucose response.

16. Opt for whole grain bread with visible seeds

This is a more fibre-rich option than white bread.

17. When making lasagne, alternate between pasta sheets and slices of pumpkin, zucchini or eggplant

This increases the fibre and decreases the simple carbohydrates. It also means you still get to enjoy a delicious lasagne.

18. When making roast potatoes, throw in cauliflower, carrot and brussel sprouts

This will increase your non-starchy vegetable intake for the meal!

19. Opt for long grain rice over short grain rice

Short grain rice has a higher glycaemic index compared to long grain rice.

20. Try dark chocolate-dipped strawberries for dessert

Dip your berries in 85% dark chocolate and enjoy a fibre-rich, sweet dessert.

Focus on how you can add nutrients to your day, and notice the positive mindset shift and health benefits this can bring.

If you’re struggling with knowing what foods work best for you, make sure you seek professional help from a dietitian. Even a few consults can really go a long way!

Another fantastic way to understand what types of carbs suit your body is by using a continuous glucose monitor (CGM). CGMs measure your glucose levels in real-time, showing you how the foods you eat are impacting your body. Vively is a mobile app that combines CGMs with  support and metabolic health education to help you create a lifestyle that suits you and your body.