Sincerely Health Logo

View article

Updated:  Nov 05, 2024

How to Eat Less Carbs

Written by Sincerely Health

Pasta, bread, and rice are all carbohydrates (carbs) that give your body much-needed energy and provide other health benefits.

Not all carbs have the same nutritional value.[1] Some are better for your health. The key is to limit the less healthy options in your diet.[2] Learn more about making smart carb choices, including how to eat less carbs.

4 health benefits of cutting back on carbs

Carbohydrates are 1 of 3 macronutrients found in foods and drinks protein and fat are the other 2). The body needs all 3 macronutrients to function well.[3]

While carbs are a necessary part of a nutritious diet, cutting back on certain types can help provide health benefits, such as:

1: Better blood glucose levels

The body breaks down carbohydrates into glucose, causing blood glucose levels to rise. People with all types of diabetes can have better blood glucose control by watching their intake of carbs.[4] Studies also suggest that people with prediabetes may lower their risk of developing Type 2 diabetes when they reduce carbs.[5]

2: Lower cholesterol

Reducing carbohydrates can help lower high blood cholesterol levels.[6] Specifically, cutting back on carbs may help decrease triglycerides, a type of fat that can increase to higher levels in the bloodstream.[7] People who follow lower-carb diets also tend to have higher levels of high-density lipoprotein (HDL). This “good” cholesterol may help rid your body of excess low-density lipoprotein (LDL) or “bad” cholesterol.[8]

3: Healthier heart

Studies show that going lower carb can improve cholesterol levels and lower blood pressure for some people.[9] Keeping cholesterol and blood pressure in an ideal range might help keep blood vessels healthy, so you’re less likely to develop heart disease.[10]

3 ways to go low carb

It’s a good idea to talk to your health care provider before making any major dietary changes. They may connect you to a dietitian or certified diabetes educator. These experts can help ensure you don’t miss out on important nutrients while reducing dietary carbs. They can also make sure that your intake of carbohydrates matches your medication plan and activity level.

If your goal is to lower your carb intake, these 3 steps can help:

Step 1: Choose more complex carbs, fewer simple carbs[11]

If you’re cutting back on carbohydrates, focus on getting more complex carbs and fewer simple ones. Here’s why:

  • Complex carbs: Foods with starch or fiber, such as vegetables, fruits, whole grains, and beans, are complex carbs. These foods take longer to digest.
  • Simple carbs: Your body quickly breaks down simple carbs like sugary drinks and sweets, which can cause a quick jump in blood glucose levels.

Step 2: Consume more whole grains

Whole grains are complex carbohydrates. The fiber in whole-grain products can help you feel fuller longer, prevent constipation, protect your heart, and stabilize blood glucose levels. Foods made with whole grains also contain nutrients such as B vitamins that support your metabolism and nervous system.[12] Whole grains differ from refined-grain products, which go through a process that strips away fiber and nutrients.[13]

Look for the whole-grain seal on products or the word “whole” or “whole grain” in the first one or two items on the ingredient list. Consider these whole-grain options while eating fewer refined-grain products:

  • Brown rice and quinoa
  • Oatmeal
  • 100% whole-grain or whole-wheat bread, pasta, cereal, and tortillas

Step 3: Be smart about sugar

Food manufacturers add sugar to products to make them sweeter and tastier. There are also naturally occurring sugars in fruits, milk, and some vegetables like beets. While it’s fine to have some sugar every day, most Americans consume too much.[14]

An excess of dietary sugar can contribute to health issues like weight gain, diabetes, high blood pressure, and cavities.[15] This simple carb also causes blood glucose levels to rise.[16]

To eat less sugar and simple carbs:

  • Choose unsweetened beverages like water and sugar-free tea.
  • Enjoy sugary sodas, juice, and energy drinks in moderation.
  • Satisfy a sweet craving with fresh fruits (they contain fiber and nutrients).
  • Cut back on sugary sweets like cookies, cake, and candy. And when you do have them, eat them slowly and in mindful portions.

In summary: Choose carbs wisely

Carbohydrates should be part of a nutritious, well-balanced meal plan. They’re one of the body’s main sources of calories—and therefore—fuel. Complex carbs, and foods like fruits and milk, also provide essential nutrients. Some have fiber.

If you want to eat less carbohydrates, you can start by limiting foods with refined grains and added sugar. (Enjoy them in moderation.) Reach for whole foods with fiber like vegetables, beans, legumes, whole grains, and fruit. These nutrient-rich foods may help you feel full for longer periods.

Now that you know the benefits of making smart carb choices, you may be curious how to make these changes in your diet. The Sincerely Health nutrition tools in the BANNER app can help you reach your goal.

You can start by downloading the BANNER app. You’ll save $10 on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.

Your nutrition profile allows you to:

  • Set specific nutrition goals.
    • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

Sign up for Sincerely Health and create a nutrition profile to help you eat less unhealthy carbs today!

[1] American Heart Association. Carbohydrates. Last reviewed September 12, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates; Mayo Clinic. Carbohydrates: How Carbs Fit Into a Healthy Diet. Last reviewed March 22, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

[2] Mayo Clinic. Carbohydrates: How Carbs Fit Into a Healthy Diet. Last reviewed March 22, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

[3] Merck Manual. Carbohydrates, Proteins, and Fats. Last reviewed December 2023. https://www.merckmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats#Carbohydrates_v60557845

[4] National Library of Medicine. Low-Carbohydrate Diet. Last reviewed August 17, 2023. https://www.ncbi.nlm.nih.gov/books/NBK537084/

[5] JAMA Network Open. Effects of a Low-Carbohydrate Dietary Intervention on Hemoglobin A1C. Last reviewed October 26, 2022. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2797714; Tulane University. At Risk for Diabetes? Cut the Carbs, Says New Study. Last reviewed October 26, 2022. https://news.tulane.edu/pr/risk-diabetes-cut-carbs-says-new-study

[6] Harvard T.H. Chan School of Public Health. Low-Carbohydrate Diets. Last reviewed 2020. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/; National Library of Medicine. Low-Carbohydrate Diet. Last reviewed August 17, 2023. https://www.ncbi.nlm.nih.gov/books/NBK537084/

[7] Harvard T.H. Chan School of Public Health. Low-Carbohydrate Diets. Last reviewed 2020. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/; National Library of Medicine. Low-Carbohydrate Diet. Last reviewed August 17, 2023. https://www.ncbi.nlm.nih.gov/books/NBK537084/

[8] Mayo Clinic. HDL Cholesterol: How to Boost Your ‘Good’ Cholesterol. Last reviewed November 3, 2022. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388

[9] International Journal of Environmental Research and Public Health. Substantial and Sustained Improvements in Blood Pressure, Weight and Lipid Profiles from a Carbohydrate Restricted Diet: An Observational Study of Insulin Resistant Patients in Primary Care. Last reviewed August 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695889/

[10] Centers for Disease Control and Prevention. Blood Pressure. Last reviewed May 15, 2024. https://www.cdc.gov/high-blood-pressure/about/index.html#; Harvard Health Publishing. Lowering Cholesterol Protects Your Heart and Brain, Regardless of Your Age. Last reviewed February 24, 2021. https://www.health.harvard.edu/blog/lowering-cholesterol-protects-your-heart-and-brain-regardless-of-your-age-2021022421978

[11] American Heart Association. Carbohydrates. Last reviewed September 12, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates; Cleveland Clinic. Carbohydrates. Last reviewed March 8, 2024. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

[12] Harvard T.H. Chan School of Public Health. B Vitamins. Last reviewed March 2023. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

[13] Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain

[14] Centers for Disease Control and Prevention. Get the Facts: Added Sugars. Last reviewed November 28, 2021. https://www.cdc.gov/nutrition/data-statistics/added-sugars.html 

[15] Centers for Disease Control and Prevention. Get the Facts: Be Sugar Smart: Limiting Added Sugars Can Improve Health. Last reviewed March 28, 2023. https://www.cdc.gov/nutrition/data-statistics/be-sugar-smart.html

[16] American Medical Association. Foods That Spike A Patient’s Blood Glucose Are Not What You Think. Last reviewed January 30, 2023. https://www.ama-assn.org/delivering-care/diabetes/foods-spike-patient-s-blood-glucose-are-not-what-you-think