• Cut back on the amount of table sugar, brown sugar, honey or syrup called for in recipe.
• Sugar can be substituted with artificial sweeteners like saccharine.
• If you drink fruit juices, limit the amount to 1/2- up servings. Fruit juices are concentrated sources of sugar. Add water to dilute juice if the amount of liquid is not sufficient to satisfy your thirst.
• Be aware that beer, ales & non alcoholic beers all have malt sugar. This does raise the blood sugar quickly.
• Read food labels to identify added sugars, & in some cases to assess the amount

How to reduce the carbohydrate amount in your meals?

Add lean proteins to the meal--
Skinless poultry, fish, very lean red meats, cottage cheese, skim milk cheeses, soya products.
Protein increases the satiety value (fullness & digestion time) of a meal or snack. When protein is eaten along with carbohydrate, less carbohydrate is required to feel satisfied.

Add cooked dry beans & peas to the meal--
Dried beans & peas contain proteins. They further increase the satiety value of the food due to their high content of fiber & starch blocking components.

Add a little unsaturated fat--
Almonds, peanuts, hazelnut, sunflower oil, olive oil, sesame oil, salad dressing.
Fats also increase the satiety value of the meal & thus lower the amount of carbohydrates required.
Choose unsaturated fats as they are healthier than saturated fats.

Take most of the carbohydrates in whole food form--
Fresh, raw fruit & vegetables & whole grains.
Whole foods, or those which are closer to their natural form & unprocessed usually take longer to digest & contribute more fiber to the diet. This decreases the glycemic effect of the meal.

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