Simple Carb Detox

I don’t have much of a sweet tooth, but boy do I love a good crunch! Tortilla chips, pretzels, and crackers are my go-to comfort foods. Just because these foods don’t include added sugar does not mean I don’t have to worry about the effect they are having on my health and body composition.

As I’ve explained before on this blog, all simple carbs (sugars and starches) eventually break down into glucose in the body. The spikes in blood glucose (sugar) cause the release of insulin from the pancreas. Insulin’s primary job is to shuttle the glucose into our cells to be burned for energy.

• Eating a diet that is heavy in starches and sweets will overload the system. More and more insulin will be released to force the excess glucose into the cells. Your cells will start to resist the efforts of insulin because they already have enough stored glucose.

  
  

• Eventually your cells will stop absorbing the excess glucose and leave it in the bloodstream. Since it is dangerous for your body to have elevated blood glucose, insulin will store the excess glucose as belly fat. 

  
  

Thus, eating a diet high in simple carbs (starches) can be just as bad as a diet high in sugar!

As part of a healthy, whole-food, balanced diet, a few starchy snacks a week won’t set our health back too much. And let’s face it, sometimes we need our comfort food to ease our stress (particularly lately!). That said, every few months, I try to rein in my simple carb snacking.

Here are some swaps and hacks I use.

For crunch-lovers like me, swap veggie sticks and nuts for pretzels and chips.

• Carrots, colored peppers, or celery with hummus is a great satisfying snack.

• A small handful of nuts like walnuts or almonds provides lots of crunch and satisfying good fats and protein.

• If you really need a cracker, choose Triscuits for their three simple ingredients (or Simple Mills for better oils) and pair it with some cheese.

• Roasted edamame is a high-protein, crunchy snack that is filling to boot!

  
  

Those with a sweet tooth can find comfort in fruit and plain yogurts.

• Greek yogurt with added berries provides healthy protein, fat and just enough sweetness to swap out for ice cream or flavored yogurt.

• Half of a banana, a clementine, or a few strawberries provide sweetness with added fiber and nutrients.

• A healthy sweet substitute includes allulose for your coffee or tea (some studies show allulose works to lower blood glucose!).

Eat enough protein at each meal, particularly dinner, so that you are less inclined to snack.

• Try time-restricted eating, forgoing any food after dinner, allowing at least three hours after dinner before bed.

• If you really need a snack, try air-popped popcorn or one of the better ready-made popcorns made with coconut oil and less salt, like Lesser Evil or Bud and Elsie’s. Adding a small piece of cheese or a beef stick will boost the protein for a balanced snack.

Hopefully, I have encouraged you to try your own simple carb detox! I would also love to hear others’ hacks for reducing snacking so we can support each other. 😊