Carbs get such a bad rap and have been so villainized through diet culture BUT when we eat them in the right proportions, we can eat carbs and our bodies will thank us for them. We need them to fuel our brains, kidneys, heart, muscles and central nervous system. They are also our main source of fiber, which helps in digestion, satiety and keeping blood cholesterol levels in check.

Why Low-Carb Diets Backfire

Low carb diets actually encourage intramuscular fat storage, and stress our bodies to the point that they HOLD ON TO fat and eat away at our muscle (protein!). Low carb eating also negatively affects workout performance and recovery, not to mention that our brains and central nervous center exclusively use carbs for fuel!

Balanced Carbs = Balanced Blood Sugar + Energy

So many of us from our generation have had a fear of carbs instilled in us thanks to diet culture, keto, Atkins etc, but the reality is that when we consume them IN BALANCE they do wonders for our bodies!!! In addition to helping stabilize our blood sugar/keep energy stable, they fuel our brains, assist in muscle recovery after workouts, and so much more. We don’t want to deprive our bodies of essential fuel for brain and muscle function!!!! Focus on whole food sources for those carbs (grains, potatoes, fruits, veggies) and you will see continued increase in energy!!!

Carbs actually help stabilize our blood sugar and keep our energy stable. Have you ever experienced that mid-afternoon slump? That’s your blood sugar dropping, and it’s very likely because your body has either gone too long without fuel, or had an off-balanced meal or snack earlier in the day. 

Not All Carbs Are Created Equal

Carbs are important, but not all carbs are the same!! Carbs consist of two groups: complex and simple.

Examples of simple carbs are foods like cookies, candy, juice, ice cream, cake sugar….these foods all digest quickly and go straight into our bloodstream, spiking our blood sugar for a short amount of time. This leads to the carb crash not long after.

Why Quality Carbs Win Every Time

Complex carbs consist of whole-food carb sources, such as sweet potatoes, whole grains, oatmeal, berries, beans and veggies. These foods contain fiber along with carbohydrates, which makes them slower digesting and help keep our blood sugar stabilized.

Fiber: The Unsung Hero of Fat Loss

While we don’t have to cut out all of the simple carbs, focusing on filling our carb numbers with complex carbs has so many benefits:

• Increased fiber 
• Feel fuller for longer
• Slower digestion leading to stable energy
• More vitamins/minerals/nutrients
• Better performance and recovery for workouts

I always harp on quality carbs with my clients. If you have a carb goal of 150g and aren’t exceeding 25g of fiber daily, that’s an indicator that your food quality is lacking. If you are prioritizing whole foods, you’ll be hitting that fiber goal with no issue daily! 

Bonus: fiber aids weight loss, because it helps you feel full, regulates your blood sugar, supports gut health and can reduce belly fat.

Favorite High-Fiber Foods

I love this list of high-fiber foods from Coach Lindsay:

• 100 g roasted broccoli = 4 g fiber
• 100 g roasted cauliflower = 4 g fiber
• 100 g roasted brussel sprouts = 5 g fiber
• 100 g sweet potato = 3 g fiber
• 1 cup blueberries (140g) = 4 g fiber
• 100g SFM IP pinto beans = 7 g fiber
• 1 serving oatmeal = 4 g fiber
• 1 avocado mash cup = 4 g fiber
• 1 apple (100 g) = 3 g fiber
• 1 oz almonds = 3 g fiber
• 1 slice David’s Killer Bread = 5 g fiber
• 1 cup Kashi cereal = 8 g fiber

Bottom Line: Quality Matters More Than Restriction

Food is neutral- neither good or bad, but quality makes a huge difference in our overall health and progress! Focus on getting the best quality possible for best results!