Carbohydrates play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development, a deficiency of carbohydrates can lead to impaired functioning of all these systems.

However, excessive consumption of refined carbohydrates can lead to weight gain (due to the appetite stimulants contained) and other long term illnesses. So, having healthy carbohydrate content in the appropriate proportions in your diet is essential.

The first thing to do when reducing your carbohydrates is to remove or replace the refined or white products like white bread, white pasta, baked goods, white rice, flour tortillas, sugary drinks, fancy coffee drinks, cookies, candies, mainly anaemic foods that contain no nutritional substance, they are stripped of their fibre too, and are then further refined and bleached., with complex carbohydrates, which are great!


These consist of fruits, vegetables, whole grains, and legumes. Complex carbs are packed with fibre, micro nutrients, vitamins, and minerals that are essential to our health, they provide our body with glucose (energy) – which is absolutely essential to normal brain and nervous system functioning.

Reducing carbohydrates the easy way here’s how

Replace your usual white baked potato, with sweet potatoes – it’s a slow burning carbohydrate, full of nutritious antioxidants and you can eat the skins, too. They are delicious cut into chucks, drizzled with healthy oil and sprinkled with a good quality sea salt, great alternative to chips, but still full of taste and flavour.

Reducing carbs the easy way here’s how-02

Buying 100% whole grain; brown rice, quinoa, millet, buckwheat, amaranth, and oats are all fabulous options, they will fill you up, provide stable energy, and leave you full for a longer period of time. Quinoa or Kin-wa is considered a superfood and not only a carbohydrate but also a complete protein, packed with vitamins, minerals, fibre and antioxidants.

Use Quinoa to replace your rice, pasta or porridge at breakfast. It can be cooked easily and flavoured to suit your individual requirements; three different colour varieties’ are available and can be enjoyed hot or cold.

Legumes or Lentils, Beans, Pea and Peanuts have long been none for their protein content, but they are also fibre rich carbohydrates helping towards your adult recommended daily dietary fibre intake, a very important component of a healthy diet plan.

Got a sweet tooth? Sweet dense root vegetables can literally save you from your sweet tooth by staving off sugar cravings. Beetroot, carrots, turnips or swede added into your diet, as well as nutrient-dense organic fresh fruit. While fruit does contain natural sugar, it also contains fibre that aids in digestion, helps stabilize blood sugar levels, and helps you feel full longer.

Making sure you have your daily dose of good quality whole fruit and vegetable can prevent you from grabbing for the sugar fix. Start the day with a fruit filled smoothie or an afternoon green vegetable supperfood boost adding chi seeds in to that energy smoothie.

Experiment and have fun with it. Before long you’ll be wondering why you hadn’t tried all this before.

Loved the tips? Make it easier on yourself by grabbing a 4-week diet plan designed by a nutritionist – never have another doubt what to eat at your next meal.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans