Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.

ASK US ANYTHING: Should I be avoiding carbs?

All the chit chat around carbohydrates can leave your head spinning. So why the buzz? Most of it comes from a mix of diet trends, myths, and how carbs affect people differently. Here is our take.

Let’s first discuss: What are carbs? Carbohydrates, one of the three main macronutrients (along with protein and fat), include sugars, starches, and fiber. They are found in a variety of foods such as milk, fruits, vegetables, grains, legumes, and sweets. When we consume carbs, our bodies break them down into glucose, which serves as our primary source of energy₁.

Some believe carbs cause weight gain, blood sugar spikes, and other health issues. While every body responds differently to these foods (thanks to genetics, lifestyle habits, etc.), it’s not necessary to demonize carbs but instead focus on which types of carbs to eat and in what amounts.

Carbohydrates can be divided into two main groups: complex and refined. Choosing complex carbs increases fiber and nutrient intake, which can help slow digestion, improve gut health, stabilize blood sugar, and control hunger/cravings. Complex carbs provide long-lasting energy too— especially helpful for those who are very active or if you experience that post-lunch slump far too often.

So how many carbs should you aim for? The answer depends on your personal health goals and calorie needs. Note, that scientific research hasn’t helped us define the exact amount of carbs ideal for optimal health, but some recommendations suggest up to 65% of your daily calories come from carbs. That’s about 325 grams of carbs per day if you eat 2,000 calories daily.

While this may work for some, it could be too much for others. In fact, a variety of lower-carb diets have been shown to help reduce the risks associated with heart disease and diabetes₂ and even improve fertility outcomes for women with PCOS_3. While there aren’t exact “low-carb” definitions either, the consensus₄ is as follows:

Depending on your health needs, knowing where to locate the amount of carbs in the foods you eat can be a helpful place to start. Locate carb content under Total Carbohydrate for an accurate amount of what you’re getting. And don’t forget to look at the serving size— one cookie is different than the whole box 😉.

PUT IT INTO PRACTICE

Maximize the benefits of your meals with these simple strategies.

Are you a visual learner wanting even more carb-balancing tips and tricks? Follow Jessie Inchauspé aka Glucose Goddess.

PRODUCT SPOTLIGHT

Whether you’re a no-carb, low-carb, or all-of-the-carbs eater, here are some food finds we recommend.

Egglife egg white wraps for a no-carb wrap option. Great for an easy breakfast with eggs, avocado, and microgreens. Try it with cottage cheese, sliced banana, a drizzle of almond butter, and cinnamon if you prefer something sweet.

Miracle Noodle for a low-carb noodle alternative. Pair with your favorite sauce and protein. (We are big fans of using them with Amylu’s chicken meatballs, which are on sale at Whole Foods this week).

Sweet Nothings banana chocolate peanut butter pops for a low-carb dessert that’s sweetened only with dates and cacao.

Ezekiel whole grain pocket bread for a moderate-carb option that will keep your belly happy. Add veggies, rotisserie chicken, hummus, and feta for an easy lunchtime solution.

Nature’s Path Qi’a superseed oatmeal for higher-carb, on-the-go energy thanks to the whole grains from quinoa, oats, and buckwheat. There are also chia and hemp seeds for an extra fiber boost. Stash the individual packets in your desk or backpack, add hot water (or milk), and enjoy.

Goodles mac & cheese for higher-carb comfort eats that won’t spike your glucose thanks to the added fiber and protein from chickpeas and various veggies. If you’ve got kids, you can also feel good about sharing with them.

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🗓️ Stay tuned for part 2 of our carb deep dive where we’ll explain net carbs, insulin resistance, glycemic index, and much more coming to your inbox on December 26.

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