Carbs
Carbohydrates (carbs) are one of the three macronutrients (along with proteins and fats) that provide energy for the body. Carbs are broken down into glucose (sugar), which is the body’s primary source of fuel, especially for the brain, muscles, and organs.
Types of Carbs:
Simple Carbohydrates:
Made up of one or two sugar molecules (monosaccharides and disaccharides).
Quickly digested and provides rapid energy.
Found in: Table sugar, honey, fruit, milk, candy, and processed foods (most anything in a package), all the white stuff (white bread, rice, sugar, crackers, pasta, flour, etc)
Examples:
Glucose (found in blood sugar)
Fructose (found in fruits)
Sucrose (table sugar, a combination of glucose and fructose)
Lactose (found in dairy products, made of glucose and galactose)
Complex Carbohydrates:
Composed of long chains of sugar molecules (polysaccharides).
Take longer to digest, providing a more sustained release of energy.
Found in: Whole grains, legumes, vegetables, and starchy foods like potatoes and sweet potatoes.
Examples:
Starch: Found in foods like bread, rice, pasta, and potatoes.
Fiber: A type of complex carb that isn't broken down for energy but supports digestion and regulates blood sugar. Read more about fiber here.
Key Role
Primary Energy Source:
Carbs are converted into glucose, which is the body's main fuel for physical activity and brain function.
Supports Physical Performance:
Glycogen (the stored form of glucose) is stored in muscles and liver, providing energy during high-intensity workouts.
High-Fiber Carbs Regulate Blood Sugar:
Carbohydrates, especially fiber-rich complex carbs, help regulate blood sugar levels by slowing down glucose absorption.
High-Fiber Carbs Supports Digestive Health:
Dietary fiber (a type of carb) promotes healthy digestion by adding bulk to stools, preventing constipation, and feeding beneficial gut bacteria.
Brain Function:
Glucose is the brain’s preferred energy source, essential for cognitive function, concentration, and memory.
Optimal Amount/day
The ideal amount of carbs varies based on factors like activity level, age, body composition, and goals. General guidelines for daily carb intake are:
General Population:
45-65% of total daily calories should come from carbohydrates, according to dietary guidelines according to the Dietary Guidelines of America and the Institute of Medicine.
At Prosperum we like to stick around 35% of total daily calories. For example: if consuming 1800 kcal/day, 35% would be 157g of carbs. Athletes and Active Individuals can go a little higher, usually 50-60% of total daily calories, to support energy needs. 3–6 grams of carbs per kg of body weight for moderate exercise. 6–10 grams of carbs per kg of body weight for endurance athletes. See below for the best food sources of carbohydrates.
Prosperum’s take on carbs:
A lower-carb diet (around 35% of total calories) can be beneficial for managing blood sugar levels and inflammation, particularly for people who are sensitive to carbohydrates or are trying to reduce their risk of chronic diseases. Here's why:
1. Reduced Blood Sugar Spikes
Carbohydrates, especially refined or simple carbs (like sugary foods and white flour products), break down into glucose rapidly, causing spikes in blood sugar levels. This can lead to insulin resistance over time if consistently high, a condition linked to type 2 diabetes and metabolic disorders.
Lower-carb diets tend to focus on complex carbs, fiber, and healthy fats, which lead to slower digestion and a more stable release of glucose. This helps to keep blood sugar levels more stable, reducing the risk of insulin resistance and improving metabolic health.
2. Less Sugar and Refined Carbs = Lower Inflammation
Diets high in refined carbs and added sugars can lead to chronic inflammation. This is because frequent blood sugar spikes increase oxidative stress, leading to the production of pro-inflammatory compounds like cytokines.
High blood sugar also increases the formation of advanced glycation end products (AGEs), which contribute to inflammation and are linked to diseases like heart disease, diabetes, and Alzheimer’s.
A lower-carb diet, especially one focused on whole foods and healthy fats, helps reduce the intake of added sugars and refined grains, lowering the body’s inflammatory response.
3. Improved Gut Health
High-carb diets, particularly those rich in refined carbs and sugars, can negatively impact gut health by promoting the growth of harmful bacteria and increasing gut permeability, a condition known as leaky gut. This can trigger inflammation throughout the body.
Low-carb diets tend to be higher in fiber from vegetables and lower in processed sugars, which supports a healthier balance of gut bacteria, reducing inflammation and improving digestion.
4. Lower Insulin Levels
Constantly high carbohydrate intake leads to frequent releases of insulin, the hormone that regulates blood sugar. Chronically elevated insulin levels are associated with increased inflammation, fat storage (especially around the abdomen), and insulin resistance.
A lower-carb diet keeps insulin levels lower and more stable, which can reduce systemic inflammation and improve fat metabolism, aiding in weight loss and reducing risk factors for conditions like heart disease.
5. Weight Loss and Inflammation
Excess body fat, particularly visceral fat (fat stored around organs), is strongly linked to chronic inflammation. Reducing carbohydrate intake can lead to weight loss, particularly by lowering insulin levels, which helps the body access stored fat for energy.
Losing weight reduces inflammatory markers, like C-reactive protein (CRP), which are associated with conditions like cardiovascular disease.
6. Better Omega-6 to Omega-3 Ratio
Many high-carb, processed foods (like chips, snacks, and baked goods) are rich in omega-6 fatty acids, which, when consumed in excess, can promote inflammation. Reducing processed carbs in the diet can help improve the balance between omega-6 and anti-inflammatory omega-3 fatty acids.
A lower-carb diet that includes healthy fats (like olive oil, nuts, and fatty fish) can shift this balance, further reducing inflammation.
Read more about Omega 6:3 ratio and why it matters here.
Co-factors
Vitamins & Minerals:
B-vitamins (especially B1, B2, B3, and B6): Help the body convert carbohydrates into energy (ATP). Found in whole grains, legumes, and vegetables.
Magnesium: Essential for converting glucose into energy. Found in leafy greens, nuts, seeds, and whole grains.
Chromium: Improves insulin sensitivity and helps manage blood sugar. Found in broccoli, whole grains, and meat.
Insulin:
A hormone that helps transport glucose from the bloodstream into the cells where it’s used for energy. Proper insulin function is essential for the efficient use of carbohydrates.
Food Sources
Whole Grains:
Quinoa, oats, bulgur, barley, farro, whole-grain-seeded bread: Provide complex carbs, fiber, and B-vitamins.
Vegetables:
Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), sweet potatoes, carrots: Offer fiber, vitamins, and antioxidants with slow-digesting carbs.
Legumes:
Beans, lentils, chickpeas, peas: High in fiber, protein, and complex carbohydrates, helping to regulate blood sugar.
Fruits:
Berries, apples, oranges, bananas: Contain simple sugars along with fiber, vitamins (especially Vitamin C), and antioxidants.
Nuts & Seeds:
Chia seeds, flaxseeds, almonds, sunflower seeds: Provide some carbs along with healthy fats, fiber, and protein.
Starchy Vegetables:
Sweet potatoes, potatoes, squash, corn: High in complex carbs, fiber, and essential vitamins like Vitamin A.
Dairy (for those who tolerate it):
Milk, yogurt, cottage cheese: Provide lactose, a simple carbohydrate, along with protein, calcium, and probiotics (in yogurt).
Reduce sugar spikes:
Pairing carbohydrates with other nutrients like protein, healthy fats, and fiber is an effective strategy to reduce blood sugar spikes. This approach slows digestion and the absorption of glucose, leading to a more gradual release of sugar into the bloodstream.
Here’s how to pair carbs effectively to manage blood sugar levels:
1. Pair Carbs with Protein
Protein helps slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar.
Eating protein along with carbs also enhances insulin sensitivity, helping the body use glucose more efficiently.
Examples:
Apple with almond butter or peanut butter (fruit + fat/protein).
Whole grain toast with eggs (complex carb + protein).
Greek yogurt with berries (low-sugar dairy + fiber-rich carbs).
Chicken or turkey with sweet potatoes (lean protein + complex carbs).
2. Include Healthy Fats
Fats delay gastric emptying, slowing the release of glucose into the bloodstream. This can help prevent spikes in blood sugar after meals.
Choose healthy, unsaturated fats like those found in avocados, nuts, seeds, olive oil, and fatty fish.
Examples:
Avocado on whole grain toast (complex carbs + healthy fat).
Oatmeal with chia seeds and a sprinkle of nuts (complex carbs + fiber + healthy fat).
Salmon with quinoa and vegetables (protein + healthy fats + complex carbs).
3. Add Fiber-Rich Foods
Fiber, especially soluble fiber, slows the absorption of carbohydrates, helping to prevent rapid spikes in blood sugar.
Aim to include whole grains, legumes, vegetables, and fruits that are naturally high in fiber.
Examples:
Brown rice with black beans (complex carbs + fiber + protein).
Lentil soup with a small slice of whole grain bread (fiber + protein + complex carbs).
Whole grain pasta with spinach, mushrooms, and olive oil (fiber-rich carbs + healthy fats).
4. Choose Low-Glycemic Index (GI) Carbs
Low-GI foods are digested more slowly and lead to a gradual release of glucose. Combining low-GI foods with other macronutrients can further stabilize blood sugar levels.
Examples of low-GI foods include legumes, oats, quinoa, barley, sweet potatoes, and most non-starchy vegetables.
Examples:
Quinoa with grilled chicken and steamed vegetables (low-GI carb + protein + fiber).
Lentils with roasted vegetables and olive oil (fiber-rich, low-GI carbs + healthy fats).
5. Use Vinegar or Citrus with Carbs
Adding a small amount of vinegar (like apple cider vinegar) or citrus (like lemon juice) to meals can lower the glycemic response. Vinegar has been shown to improve insulin sensitivity and reduce the rise in blood sugar after carb-rich meals.
Examples:
Salad with olive oil and vinegar dressing (healthy fats + vinegar).
Grilled fish with a squeeze of lemon over quinoa or roasted veggies (protein + low-GI carbs + citrus).
6. Avoid Drinking Carbs Alone
Drinking beverages that contain carbs, like fruit juice or sugary drinks, without other nutrients can lead to rapid blood sugar spikes.
If you consume something sugary, combine it with protein or fat to slow digestion.
Example:
Pairing fruit juice with a handful of almonds or some cheese can help minimize the spike.
7. Balance Carb Portions
Eating large portions of carbohydrates at once, even healthy ones, can still lead to significant blood sugar spikes.
Balance your portions and ensure you're not consuming more carbs than your body can handle at one time.
Examples:
A small portion of brown rice (1/2 cup cooked) alongside a larger serving of vegetables and protein (like grilled chicken and broccoli).
Half a sweet potato with a side of sautéed spinach and grilled salmon.
8. Incorporate Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion, meaning it passes through the digestive system without being broken down into glucose. This helps reduce blood sugar levels and increases insulin sensitivity.
Foods high in resistant starch include green bananas, cooked and cooled potatoes, lentils, and oats.
Examples:
Cold potato salad made with olive oil and vinegar (resistant starch + healthy fats).
Overnight oats (fiber-rich + resistant starch when cooled).
9. Start with Vegetables First
Start with vegetables, followed by protein, and then finish with carbohydrates (like starches and sugars) last
Studies have shown that consuming food in this order can significantly lower post-meal glucose levels, particularly for individuals with diabetes. [7,8]
Examples:
A garden salad before a meal with oil and vinegar.
A 1/2 cup of hummus with radish slices and cucumbers 10 minutes before the meal.
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Prosperum is not a medical organization. Medical advice or medical diagnosis cannot be provided to you through this website or this customer service portal. The use of this website/portal does not establish a patient-physician relationship. The information, including opinions and recommendations, contained on the website, or through the customer service portal, is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. Please seek the advice of a physician for anything pertaining to your health.
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Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients. 2022 Sep 15;14(18):3809. doi: 10.3390/nu14183809. PMID: 36145184; PMCID: PMC9505863.
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Luhovyy BL, Kathirvel P. Food proteins in the regulation of blood glucose control. Adv Food Nutr Res. 2022;102:181-231. doi: 10.1016/bs.afnr.2022.05.001. Epub 2022 Aug 1. PMID: 36064293.
Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023 Feb 26;15(5):1174. doi: 10.3390/nu15051174. PMID: 36904173; PMCID: PMC10005673.
Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.
