So you’ve decided to be numbers-conscious… now what?
Carbonaut is here to guide you with a blueprint tailored for your journey, helping you sustain a lifestyle that’s mindful of the digits. This three-part guide includes information on basics, calculating net numbers, transitioning to a numbers-conscious diet, and simple swaps that point you towards success. We also cover mindful eating and specific ideas to help you stay engaged in your new numbers-conscious lifestyle.
One small step for Carbonaut; one giant leap for our amazing numbers-conscious universe.
Ready to explore?
Part 1: The Foundation of a Numbers-Conscious Lifestyle
Understanding the Basics
Exploring the fundamentals and science behind a numbers-conscious diet can be a powerful thing. When we understand why our body works the way it does, how carbs affect its performance, and what eliminating carbs can do for optimizing our health, we become empowered.
Here are some reasons why numbers-conscious diets work, and the science to back it all up:
1. Burn more fat: By limiting net numbers, you control insulin and blood sugar levels, putting your cells into fat-burning mode1.
2. Reclaim your energy: Control the blood sugar rollercoaster by limiting numbers, providing your cells with stable energy2.
3. Say adios to cravings: Numbers-conscious diets reduce hunger hormones, keeping you fuller for longer3.
4. Maintain a healthy body weight: Boost your body’s ability to burn fat efficiently while feeling satisfied with a numbers-conscious approach4.
5. Reduce inflammation: Lower blood sugar levels through a numbers-conscious diet to limit inflammation5.
6. Boost your brain power: Shift from sugar to ketones for mental enhancements by limiting numbers6.
Are All Numbers Created Equal?
In a nutshell? No. Your body can’t differentiate between naturally occurring and added sugars, but it CAN tell the difference between sugar, starch, and fibre.
Here’s the breakdown:
Sugars: Sugars are simple carbohydrates. Your body breaks down simple carbohydrates quickly, and as a result. blood sugar levels rise—and then crash—hard. There are two types of sugars: naturally occurring sugars (such as those found in fruit) and added sugars (such as those found in sweets, juice, and soda).
Starches: Starches are complex carbohydrates. They provide vitamins and minerals, and it takes your body longer to break down complex carbohydrates than it does simple carbohydrates. Starches found in regular bread, pasta, and rice are all relatively high on the glycemic index7. These starches, together with sugar, are often the culprit for weight gain when eaten in excess.
Resistant starches—such as the ones we use in our Carbonaut products— pass through your system and your body treats them the way it treats fibre—no transformation to glucose, no blood sugar spike, no keto problem. They are very low on the glycemic index and have been shown to reduce the risk of chronic disease, including high cholesterol and Type 2 diabetes8.
Fibre: Plant-based foods, such as fruits, vegetables, and whole-grain products, contain fibre, while animal products (including dairy products and meats) have none.
Fibre is a complex healthy carbohydrate that your body can’t break down (this is why it has sometimes been referred to as the “broom of your colon”). Most of it passes through the intestines, stimulating and aiding digestion, but fibre also regulates blood sugar, lowers cholesterol, and keeps you feeling full longer.
Bottom line? Resistant starches and fibre will be your new low carb BFFs.
Calculating Net Carbs:
Net carbs are the only numbers that matter. A simple calculation reveals what you’re putting into your body: net carbs are total numbers minus fibre.
For example, our Carbonaut U.F.Oat loaves have 11 grams of numbers and 9 grams of fibre per slice. That equals 2 grams of net numbers.
Folks? It’s the greatest thing since sliced bread.
Part 2: Small Steps for Numbers-Conscious Success
Gradual Transition
Transitioning into a numbers-conscious lifestyle is simplified by gradually reducing your intake. There are countless ways to swap your traditional favourites for equally delicious, low numbers versions with these 10 simple swaps:
• Carbonaut bread instead of conventional bread
• Cauliflower rice instead of conventional rice
• Zucchini spirals instead of pasta
• Stevia instead of sugar
• Heavy cream instead of skim milk
• Soda water instead of pop or soda
• Nuts and seeds instead of conventional granola
• Salsa or guacamole instead of hummus
• Pickles and olives instead of fruit
• Roasted red pepper instead of grilled tomatoes
Replace high-carb foods with satisfying alternatives to make the transition smoother. Carbonaut offers a whole range of delicious number-conscious products that will have you radioing home their praises.
Mindful Eating
Mindful eating is not just about making decisions on what to eat and what to avoid. Get to know your body, its preferences, and practice mindful eating. Focus on fibre content, pay attention to hunger cues, and develop a positive relationship with your food.
Here are a few ideas to get you thinking about food and its purpose:
• Develop mindfulness around eating habits, focusing on the fibre content and quality of food. Make your food matter.
• Pay attention: listen to your body’s hunger and fullness cues to avoid overeating.
• Develop a positive relationship with your food and enjoy it with all your senses. Observe, smell, taste, chew, swallow.
• Practice eating slowly—it’s better for digestion and it lessens the likelihood of overeating.
• Feel a sense of appreciation or gratitude for the food before you. Think about how it came to be on your plate. Who grew it? Where did it come from?
Part 3: Social Support and Accountability
Lastly, remember that actively participating in a numbers conscious community is important. This is where you will learn more tips and tricks to help you stay on track, be inspired to try new numbers conscious recipes and make new friends who share health similar goals.
Here are some specific ideas to help you stay engaged in your new low carb lifestyle:
• Build a support network of friends, family, or a community who share similar health goals.
• Hold yourself accountable by sharing your journey and progress with others.
• Meal plan, grocery shop, and food prep. Dedicate one day each week to mindfully plan, procure and prepare your food.
• Don’t be hard on yourself if you slip—making mistakes is an opportunity to learn and grow.
Ready to launch into the year with a new, healthier focus on being numbers-conscious?
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Keep an eye out for next month’s newsletter—it will provide another steppingstone in your path to better numbers-conscious wellness.
