29.5 grams of carbs.
Consuming sugar-sweetened drinks like sodas or sweetened iced teas can add a lot of extra carbs to your diet and spike your blood sugar levels leading to the onset of type 2 diabetes so it is wise to limit your consumption of these drinks.
2. Cut back on refined grain bread
Unlike refined grain bread, unrefined whole-grain bread is a complex carb. In other words, it takes longer to digest and affects your blood sugar gradually instead of all at once.
Refined grains can reduce the bread’s micronutrient and fiber content, causing the bread’s sugar and carbs to be processed quickly in the body. This can lead to blood sugar spikes and type 2 diabetes.
3. Fruit juice isn’t as healthy as you think
Just because it has fruit in it, doesn’t mean it’s healthy for you. While fruits are packed with fiber, fruit juices contain little to no fiber and are usually high in fructose, a form of fruit sugar that is also considered a simple carb.
Whatsmore, fruit juice is very similar to sugar-sweetened beverages (like soda) in terms of sugar and carbs. For example, 1 bottle (around 10 fluid ounces) of 100% apple juice contains 35 grams of carbs, most of which is sugar. For this reason you would be wise to pick up a piece of fruit instead.
4. Try lower-carb snacks
When you are looking for something to snack on, think twice before grabbing chips, pretzels, and crackers. These snacks are usually low in protein and fiber, two macronutrients that are responsible for making you feel full. Without them, you may end up eating much more than you initially planned.
Nuts, cheese, and eggs are lower in carbs, higher in protein and much healthier for you.
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5. Have a low-carb breakfast
Breakfast foods may seem healthy at first glance, however, they can have hidden amounts of carbs and sugar.
For example, a cup of store-bought granola can have around 68 grams of carbs, and a cup of Raisin Bran cereal can have around 46 grams.
For a quick and easy breakfast with fewer carbs, try eggs. One egg contains less than 1 gram of carbs. Eggs are also a great source of high-quality protein and will help you feel fuller for a longer amount of time and eat less throughout the rest of the day. Even, better eggs are versatile and can be taken on the go for those busy mornings when you are in a rush.
6. Focus on non-starchy vegetables
Vegetables are healthy and full of nutrients and fiber. However, if you’re trying to keep your carb intake down, you’ll want to choose non-starchy vegetables. The American Diabetes Association suggests non-starchy vegetables such as artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes.
With these simple changes, you’re well on your way to preventing type 2 diabetes or better controlling it if you already have it.