Low-Carb Eating: A Balanced Beginner’s Guide

Lower-carb eating has become popular for weight management and blood sugar control. You do not have to cut out every carb to benefit. For many people, simply reducing refined carbohydrates and added sugar makes a meaningful difference.

Carbs to Cut Back On

• Sugary drinks and sweets
• White bread, pastries and crackers
• Large portions of white rice and pasta
• Highly processed snack foods

Carbs Worth Keeping

• Non-starchy vegetables, as much as you like
• Berries and other whole fruits
• Beans and lentils
• Small portions of whole grains like oats and quinoa

Build a Balanced Lower-Carb Meal

1. Start with a generous serving of vegetables.
2. Add a palm-sized portion of protein.
3. Include some healthy fat such as olive oil, avocado or nuts.
4. Add a small portion of high-fiber carbs if you like.

Easy Lower-Carb Swaps

• Lettuce wraps instead of tortillas
• Cauliflower rice mixed with regular rice
• Zucchini noodles instead of half the pasta
• Greek yogurt and berries instead of sugary cereal

Keep It Healthy

Very low-carb diets are not right for everyone. If you have diabetes, kidney problems, are pregnant or take medications, talk to your healthcare provider before making big changes.