20 quick ways to lower your carb intake for metabolic health

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

• Swapping refined carbs for less processed ones, and pairing them with protein, fat and fibre, may help reduce glucose spikes and keep you fuller after meals.
• Prioritising vegetables and protein in meals can improve post-meal satisfaction, making it less likely to overindulge in high-carb snacks.
• Simple swaps like wholegrain bread instead of white, or legume pasta, add fibre and protein and can lower the glycaemic impact of a meal.
• Mindful eating, free from distractions, can prevent overconsumption of carbohydrates.

Carbohydrates are one of the major macronutrients we consume through our diet. They matter because 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 impact on your metabolic health by:

• Reducing the frequency and height of glucose spikes
• Helping with weight loss and maintenance
• Improving fullness after meals, if cutting back on refined carbs means you eat more protein and healthy fats
• Stabilising your energy levels

20 quick tips for reducing your carb intake

Firstly, reducing your carbs is not for everyone. Talk to your dietitian or doctor about whether this change will suit you.

If it is for you, 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 enjoying the sensations that come with eating (the look, taste, smell and texture) can help you to determine how full you are, reducing the risk of you overeating carbohydrates when distracted on your phone or watching television.

4. Transform your sandwich into a salad

Swapping your sandwich for a salad means you are increasing 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 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 Brussels 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's CGM program pairs a sensor with the Vively app, which shows your readings against a 4 to 6 mmol/L range, so you can see how your usual carbs affect you and test a swap. Dietitian coaching is available through the $99 a month membership.