3 Simple ways to cut Simple Carbs

Carbohydrates are divided into two groups- Simple and Complex. This division is based on the chemical structure and how quickly the ‘carbs’ are digested and absorbed. Simple carbs (eg. juice, fruit, milk, pop) are made only of one or two sugars, and are absorbed quickly. Complex carbohydrates are made of three or more linked sugars, and are absorbed much more slowly than simple sugars. Examples include oatmeal, rice, quinoa, and vegetables like broccoli, green beans, and legumes such as chick peas.

If you are interested in staying lean and healthy, you are going to want the vast majority of your carbohydrates to come from complex sources. Foods such as brown rice, spinach, and squash are packed with nutrients and fibre. Additionally, because they are digested slowly, they cause only a small spike blood sugar; this means that they are more likely to be used for good stuff like energy and repair, and less likely to be stored as body fat.

It’s easy for me to say “Stop eating bread but I know you will want some replacement.
Here are my top 3 simple ways to cut simple carbs:

1. Break free from breakfast ‘norms’. Many of us have been conditioned to believe a normal breakfast consists of toast, cereal, or even worse- muffins. These are heavily processed, mostly simple carbs that will spike you insulin, leave you feeling tired and hungry by mid-morning. What’s worst of all, these breakfasts will make you fat! Even if you start with just once or twice a week, try meat and nuts. Ham and a 12 brazil nuts, or a chicken breast with a 12 cashew nuts.Or ham and eggs.Although it may not be “normal”, you will have more energy through your day, have increased focus, and get leaner.

2. Out with the bread – in with veggie wraps. When it comes to lunch, many of us opt for a sandwich. After all, they are quick and convenient, but then so is getting a burger and fries and McDonalds. Try baking 2 thick slices of eggplant, and filling them with slices of tomato, cheese, and some left over chicken or turkey. Another way to cut the simple carbs from lunch is wrapping your food in lettuce. Two lettuce leaves, topping with cooked and seasoned chicken breast and bell peppers, and finally topping with hummus and rolling up the wrap.Be creative with some lean fillings.

3.Enjoy pasta alternatives. Pasta is almost pure simple carbohydrate. So to still enjoy a ‘pasta’ meal, boil or bake spaghetti squash until soft, then scoop out the squash with a fork. Top this with your favourite sauce, some veggies, extra lean ground beef, and even a bit of goats cheese. Now you have a delicious, satisfying, and low carbohydrate meal.

Try a least one of these suggestions this week, and as you get used to the change, add in the other carb cutting strategies. You will be on your way to a leaner and healthier new you.