Chapter 1: Reduce Carbohydrate Intake
What does reducing carbohydrate intake mean?
Carbohydrates range from complex carbohydrates such as starch, rice, bread or noodles to simple sugars such as table sugar and sweets. In addition, simple sugars come in different forms, such as glucose, fructose, lactose and sucrose.
Reducing carbohydrate intake doesn’t mean you have to give up rice, bread, noodles, or fruit completely. It means being more mindful about how much carbs you eat and where they’re coming from.
We use carbohydrates for energy. Complex carbohydrates get broken down into simple sugars in your bloodstream. Excessive consumption will be burned as heat or stored as glycogen in the muscles, or as fat under your skin or around your organs. But sometimes we take in too much sugar that the sugar lingers in the blood, and that’s a recipe for exhaustion, cravings, weight gain, and eventually, more medications.
Instead of cutting carbs cold turkey, the goal is to reduce the load and shift to better quality carbs that digest slowly.
Where do carbohydrates come from?
Carbs are in more foods than you might think. Some are obvious, some are sneaky.
High-carb culprits:
🍚 White rice, 🍜 noodles, 🍞 white bread
🍩 Donuts, 🥐 pastries, 🍪 cookies
🥔 Potatoes, 🍟fries
🍕 Pizzas, 🍝 spaghetti
🧃 Fruit juices and sugary drinks
Sneaky sources:
🍯 Honey, syrup, even in “healthy” granola
🧁 Flavored yogurts
🍲 Sauces (sweet chili, ketchup, even pasta sauces)
🥤 Bubble tea and milk-based drinks
And yes—even fruits, though they’re natural, still contain sugars. You don’t have to avoid them completely, but portion control matters.
Sources of better quality carbs:
🍚whole grains like oats and brown rice,
🫘legumes such as beans and lentils,
🍠starchy vegetables like sweet potatoes and yams.
When should you reduce your carb intake?
You’ll benefit the most from reducing carbs:
🥞 At breakfast — if you start your day with high carb breakfast, you get the energy boost but risk a sugar crash
🍽️ At dinner — too many carbs at night can raise your morning glucose levels
😴 Before rest periods or sleep — because you’re less active, your body won’t use up the sugar
📈 When your blood sugar is already high — cutting carbs helps bring it down naturally
The idea is not to fear carbs, but to be smarter about when and how much you eat them.
Why does reducing carbs help lower blood sugar?
Reducing carbs will impact blood sugar the most.
When you eat carbs, your body breaks them into sugar, which then needs insulin (from your pancreas or from injections) to help move that sugar into your cells. But if your body’s insulin isn’t responding properly, or if you’re eating too much carb, then your blood sugar will remain high.
By eating fewer carbs:
🔽 You reduce the demand on insulin
💪 Your body becomes more insulin sensitive over time
🧘 You stabilize your energy, mood, and reduce cravings
💊 And you may even need less medication as your blood glucose reduces to healthy range
How do you reduce carbs in a practical and realistic way?
Here’s how to make it work without stress or starving:
✅ Swap white rice for cauliflower rice, quinoa, or small portions of brown rice
✅ Build meals around protein and fiber, not just carbs
✅ Use portion control – aim for a smaller than fist-size portion of carbs per meal
✅ Avoid sugary sauces and dressings
✅ Drink more water to keep your body hydrated throughout the day
✅ Snack smarter — boiled eggs, avocado, cucumbers, or nuts instead of crackers or cookies
✅ Meal prep simple low-carb meals so you're not tempted to grab takeout
Start small. Cut back just one carb-heavy meal a day. You’ll feel the difference.
🍽️ Simple Blood Sugar-Friendly Recipe
🥗 High-Protein Egg & Avocado Bowl
Ingredients (Serves 1):
2 boiled eggs
½ avocado, sliced
1 cup mixed salad greens (spinach, baby kale, lettuce)
1 tbsp olive oil
1 tsp lemon juice
Salt & pepper to taste
Optional: sprinkle of chia seeds or pumpkin seeds for crunch
Instructions:
Boil eggs to your preference (soft or hard boiled).
Arrange greens in a bowl, add sliced avocado and eggs.
Drizzle with olive oil and lemon juice.
Season with salt, pepper, and seeds if desired.
Nutritional Info (approx.):
Calories: 310 kcal
Protein: 13g
Carbs: 5g (mostly from greens)
Fats: 25g (mostly from avocado & olive oil)
Fiber: 6g
Sugar: <1g
Bonus nutrients: Vitamin E, potassium, omega-3, folate
Benefits:
✅ Low in carbs
✅ Rich in healthy fats
✅ Packed with protein and fiber
✅ Keeps you full and stabilizes blood sugar
👀 Visual Tip: The Balanced Plate Rule
🟢 ½ Plate – Non-starchy vegetables (greens, cucumbers, peppers)
🟡 ¼ Plate – Quality protein (eggs, fish, chicken, tempeh, tofu)
🔵 ¼ Plate – Low-glycemic carbs or whole grains (quinoa, sweet potato)
➕ Add healthy fats (avocado, olive oil, seeds)
Print this plate out. Stick it on your fridge. Use it to guide your next meal.
