Carb is a four-letter word...in more ways than one.

In many health circles and according to several diet philosophies, carbs are considered unhealthy and unwanted.

And honestly, we totally get it.

While some carbs—complex or “good” carbs, which include things like vegetables, nuts, and whole grains—are actually fairly healthy, the other carbs—simple, refined, or “bad” carbs—are more harmful, and are all too common in the modern diet.

Because these “bad” carbs are digested very quickly, they cause blood sugar levels to rise sharply (and then dip sharply), sending you on that energy roller coaster that ends with you feeling fatigued.¹

Low carb diets have risen in popularity lately, and they have promising results in terms of weight loss and improved good cholesterol and blood sugar levels.²

Of course, some low carb diets take avoiding carbs to the extreme, which is unrealistic for many people. For these people, it might be better instead to find ways to simply reduce their bad carb intake to get some of the consequential health benefits.

If you’re thinking “that’s easier said than done,” you’re right. Carbs are everywhere and have worked their way into many staples of the modern diet.

Still, reducing carbs is a worthy goal, and with a little know-how and focus, it can definitely be done. Check out these seven simple ways to reduce your carb intake that just might help you with your health, happiness, and weight loss efforts.

Seven ways to reduce your carb intake

1. Cut back on bread. Ah, bread. The quintessential carb. Most people know that if they’re going to go low-carb, they can say goodbye to this dietary staple.Of course, not all breads are created equal. White bread contains refined carbs without many other essential nutrients. Whole-grain breads, on the other hand, may contain more fiber, which might help to slightly counteract the effect of the carbs by slowing down digestion.³ Ultimately, while giving up bread might not be easy, it will definitely lower your carb intake. If you want to cut back on bread, find alternatives that work for you. Try skipping the bread on your sandwiches or burgers (the good stuff is on the inside, anyway!), and find alternatives for your morning toast (eggs, anyone?).
2. Get rid of sugar-sweetened drinks. Sports drinks, sweetened tea, common energy drinks, (non-diet) sodas: these are all examples of drinks sweetened by various forms of sugar. Oh—and they’re loaded with carbs.The CDC associates drinking these beverages with weight gain, heart disease, kidney disease, and more.⁴ If you’re stuck on getting rid of sugar-sweetened drinks, try replacing them with flavored water; adding some fruit to your water can result in a refreshing, naturally sweet option.
3. Find low-carb (or good carb) snacks you love. Snacking is hard to avoid, and if you’re trying to reduce your carb intake, finding the right foods to snack on can be difficult. But identifying some healthier snacks will help you push through those carb cravings so you can stay focused on your low-carb goal.Low carb snacks include things like:-cheese/string cheese
   -hummus
   -jerky
   -cottage cheese
   -eggs
   -berries
   -peanut butter

   Alternatively, as long as you aren’t trying to drastically cut your carb intake, you can snack on foods that have some good carbs. These include things like:

   -bananas
   -apples
   -nuts
   -vegetables

   Keeping an arsenal of low carb/good carb snacks on hand will help you avoid the temptation to reach for your high carb favorites.

4. Watch out for fruit juice. If you thought fruit juices were excluded from the “sweet drinks” we mentioned above, sorry. But many fruit juices have a high carb content.For example, one cup of orange juice can have around 25-28 carbs,⁵ and other fruit juices are just as bad.If you still want a refreshing juice without all the carbs, try looking for “light” or “diet” fruit juices, which cut back on the sugar and carbs. You can also drink vegetable juices, although some of them can still have a high carb content, so make sure you check the label before enjoying.
5. Make simple swaps. You might think cutting carbs is anything but “simple,” but there are a few easy substitutes you can make that will allow you to enjoy great food while still lowering your carb intake. For example:-Use fresh fruit instead of jam.
   -Try veggie noodles instead of pasta noodles (get a spiralizer to make your own!).
   -Use more sweet potatoes than white potatoes (both have healthy carbs, but sweet potatoes are lower on the glycemic index and won’t give you as much of a sugar rush).
   -Serve veggies as a side dish, instead of bread (ask for this at restaurants, too).
   -Go for natural yogurt instead of sweetened yogurt. Add some berries for flavor.
   -Swap cauliflower rice for white rice.
   -Drink more water! Add in some flavorful mix-ins (berries, cucumber, mint, etc.) to serve as an alternative to juices or other sweetened drinks.

   If you get creative, you’ll be able to lower your carb intake without feeling deprived.

6. Eat proteins and healthy fats. If you’re trying to cut carbs from your diet, you’ll need to replace them with other foods to help yourself stay full. Keeping yourself hungry isn’t a good idea, since this could lead to cravings and carb-heavy choices.Proteins and healthy fats are great options for keeping yourself full without necessarily taking in a ton of carbs.

   Healthy protein options include eggs, grass-fed beef, wild-caught fish, edamame, almonds, chicken breast, and more. You can also try protein powder supplements (here’s our favorite!) to make sure you’re getting a healthy amount of nutritious protein.

   Healthy fats include things like nuts, avocado, cheese, chia seeds, olive oil, and fatty fish (e.g. salmon, trout, mackerel). Healthy fats are important when it comes to giving your body energy and warmth. Plus, they help your body absorb nutrients and produce important hormones.⁶

7. Get Balance. As hard as we may try to cut back on those carbs, it’s not always realistic to avoid them on a daily basis. If you can’t avoid the carbs, the next best thing you can do is try to minimize their effects.That’s where Plexus Balance™ comes in.

   Balance helps to minimize the effects of carbs and sugars and to help maintain healthy blood sugar levels already within the normal range. *

   Balance has a technologically-advanced formula that works in three ways: it can help minimize unwanted blood sugar spikes, reduce the absorption of carbs and sugars, and support blood glucose levels. *

With blood sugar support and weight management support, Balance is a great way to minimize the effects of carbs and sugars, without having to cut them out of your diet completely. ^*

These seven hacks can help you avoid some of the negative effects carbs can have on your health and happiness.

Whether you’re trying to cut your carbs drastically by changing your eating habits, or just trying to minimize the effects of carbs and support your blood glucose levels with Plexus Balance, your efforts to live healthier and happier are sure to pay off! *

References/Sources:

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
2. https://www.healthline.com/nutrition/good-carbs-bad-carbs#section3
3. https://www.healthline.com/nutrition/is-bread-bad-for-you#antinutrients
4. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
5. https://www.livestrong.com/article/350560-juices-that-are-low-in-sugar-carbs/
6. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats