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If you have diabetes, here are some super easy ideas to reduce the carbs in your diet.





Did you know that there are some cool, nifty ways that you can reduce carbs in your diet? You can still enjoy maximum flavour but reduce the carbohydrate content of some of your favourite foods, even your favourite comfort food! Reducing the carbohydrate content of some of the foods that you eat, can impact on your blood glucose levels (sometimes called blood sugar levels).


For people with diabetes, it is important to be mindful of the amount of carbohydrate food that you are eating every day. Being aware of your carbohydrate intake, can ensure that you are managing the condition well.


There are so many simple ways that you can change the amount of carbs that you eat, while still enjoying your favourite foods, even your favourite comfort food! Have a look at our carb alternatives.



If you want to learn more about diabetes, we have dedicated information pages.


Potato

Potato, whether regular white potatoes or sweet potatoes, is such a staple food in everyone diet. Potato, especially white potatoes, are a high carbohydrate food. You don’t have to completing cut potatoes out of your diet! You can still enjoy them at dinner. By making some simple changes to the way you prepare and eat your potatoes, can help to reduce the amount of carbohydrates you consume. Below are two great examples for mashed potato and baked potato.


Mashed potato

When making mashed potato, try combining a ratio of half mashed cauliflower with half mashed potato.


Did you know that 1 cup of potato/cauliflower mix is equal to 17g of carbohydrate? Compare this to 1 cup mashed potato, which equals 30g of carbohydrate. This means, that 1 cup of mashed potato on its own, is equal to two portions of carbohydrate.


After chopping up the cauliflower and potato, boil them together in the same pot. Once cooked, mash them! Cauliflower boils well and is easy to mash. It is also a relatively flavourless, so if you enjoy the flavour of potato, cauliflower won’t have much of an impact on the taste!


Roasted potato

When roasting potato for dinner, why not try incorporating other vegetables too! If you cut all of the vegetables to a similar size, they will cook evenly. Other vegetables that roast really well include:

  • Pumpkin
  • Beetroot
  • Onions
  • Carrot
  • Cauliflower, and
  • Capsicum

By including a range of vegetables at dinner time, not only can it help to reduce the carbohydrate content of your meal, it will also mean you’re getting a wider range of nutrients in your diet.


Loaded potato skins

Potato skins are such a fun snack to make. It’s like making a pizza, but with potato skins as the base instead! It’s also a great way to get the family involved in cooking, kids included, and everyone can have their own favourite toppings of choice.


A 210g baked potato will have 30g of carbohydrates or two portions. This same potato made into potato skins has around 11-15g CHO and are likely to fill you up more when filled with protein foods such as chicken, lean beef, and pork.


Here are some ideas to help you choose your toppings:

  • Mexican mince, using lean mince and flavoured with burrito or taco seasoning
  • Chopped vegetables, like capsicum, tomato
  • Four bean mix
  • Shredding chicken with Cajun spices

Here’s how to make them:

  1. Bake a potato whole, with skin on
  2. When done, take the potato out of the oven and let it cool slightly before cutting in half
  3. Remove ½ to ¾ of the potato flesh, leaving about 1cm lining of flesh on top of the skin
  4. Fill the skins with your favourite fillings; add light cheese if you wish