The Carbohydrate Breakdown pt 1

are carbs healthy? does the type matter? and can someone finally tell me if fruit has too much sugar? 🤔

Is there too much sugar in fruit?

How much rice am I supposed to eat?

Is Keto the best diet?

So we’re getting into the carbohydrate picture babe

I find it’s one of the most difficult macros to get a handle on. So we’re diving into a 2 part series.

Today is gonna cover:

• Okay, so why are carbs important?

• What is considered a carb?

• Where does blood sugar come in?

• How many carbs should I be eating?

Ya ready?

Okay, So Why Are Carbohydrates Important?

Carbohydrates are one of the three essential macronutrients, alongside protein and fat.

The Protein Rundown

They’re our body’s preferred energy source ✨

fueling nearly every function, from brain power to hormone production to cellular repair.

When you eat a carbohydrate (say, a delicious bowl of 🍝), your body breaks it down into glucose, which is then converted into ATP (aka, actual energy) for our cells.

Without enough carbs, your body has to rely on alternative fuel sources like stored fat or protein—sounds fine, but in reality, it can stress out your system

For women especially, carbohydrates play an even bigger role:

✨ CORTISOL + STRESS

When we go too low-carb, our blood sugar drops, which signals the body to release some extra cortisol (our stress hormone) to raise glucose levels. This leads to:

• Increased cortisol = increased blood sugar instability

• Insulin spikes = increased fat storage, energy crashes, and cravings

• More demand on the liver to release stored glucose

Long story short? Running on stress hormones instead of fuel is a recipe for burnout.

✨ OVULATION AND MENSTRUAL CYCLES

• Low carb = low progesterone & irregular ovulation (which can impact fertility and cycle health)

• High carb (especially processed carbs) = increased androgens, which can throw off ovulation and contribute to hormone imbalances (like in PCOS)

Balance is key.

✨ BOOST THE THYROID

• The thyroid needs glucose to convert T4 (inactive thyroid hormone) to T3 (active thyroid hormone)

If you’re dealing with hypothyroidism, burnout, or slow metabolism, a smart approach to carbs is crucial.

✨ FUEL THE GUT

Carbs aren’t just about energy—they’re also food for the trillions of bacteria in your gut. '

Fiber-rich carbohydrates (like fruits, veggies, and whole grains) act as prebiotics, feeding beneficial bacteria and supporting:

• Better digestion (no more bloating & sluggish bowels)

• Serotonin production (gut health = mood health)

• Less inflammation & better immunity

✨ SUPPORT ENERGY

When we don’t eat enough carbs, we’re running on reserve fuel—which can lead to energy dips, brain fog, and major sugar cravings. Balanced carbs = steady energy & better mood.

So basically, carbs = your friend

But What Actually is a Carbohydrate?

Because it’s not just about bread, pasta, and sugar

Carbohydrates come in different forms, and some serve the body wayyyyy better than others.

The biggest factor that determines whether a carb supports your health—or sends you on a blood sugar rollercoaster?

👉 Its fiber content

Fiber is the game-changer. It is essentially an indigestible form of a carb that has soooo many benefits

When you eat fiber-rich carbohydrates, digestion slows down, allowing for:
✔ More stable blood sugar (goodbye, energy crashes)
✔ Better gut health (fiber feeds good bacteria)
✔ Hormone balance (fiber helps detox excess estrogen)
✔ Longer-lasting fullness (reduces cravings)

So we tend to look at fiber and nutrient content as the defining factor on whether a carb is supportive of health or not.

So we break down carbs into the below 👇🏼

1. Simple & Refined Carbs 🍰🥨🥤

Think: quick energy, but short-lived.

These carbs break down fast, leading to spikes and crashes in blood sugar. Since they contain little to no fiber, they’re absorbed rapidly—giving you an energy burst that’s quickly followed by cravings, mood swings, and fatigue.

What’s Included?

• Cookies, pastries, cakes

• White bread, white rice

• Soda, fruit juice, sports drinks

• Candy, refined sugars

🚫 How Much?
Honestly? From a health perspective, you can do without most of these. They’re best kept as an occasional treat rather than a daily staple.

2. Whole Grains 🌾🥣🍞

Think: slow-burning, fiber-rich energy.

Whole grains break down more slowly due to their fiber and nutrient content, leading to better blood sugar stability and longer-lasting energy. They also contain B vitamins, magnesium, and antioxidants that support digestion, thyroid function, and stress resilience.

What’s Included?

• Quinoa

• Farro

• Buckwheat

• Oats

• Whole grain sourdough

🔢 How Much?
It depends on the person, but typically 1-2 servings per day works well. Portion size matters though—start with ½ cup cooked and adjust based on your energy needs.

3. Energy Veggies 🥔🌽🍠

Think: nature’s power carbs.

Starchy vegetables are nutrient-dense, high in fiber, and packed with vitamins and minerals, like potassium. They provide sustained energy while also supporting gut health and hormone balance.

What’s Included?

• Sweet potatoes

• Squash

• Corn

• Beets

• Parsnips

• Plantains

🔥 How Much?
Daily! Energy veggies are one of the best carb sources for stable blood sugar and metabolic health.

4. Fruit 🍎🍌🍑

Think: nature’s candy

Fruit is a natural source of fructose, a type of sugar. But unlike processed sugar, fruit also comes with fiber, vitamins, antioxidants, and water, making it a nutrient-packed carb source.

What’s Included?
Literally all fruit—berries, citrus, bananas, apples, stone fruits, melons, etc.

🥤 How Much?
1-2 servings x day - but the key is eating it whole—not as fruit juice or a 5-banana smoothie

5. Legumes 🫘🫛

Think: protein + fiber powerhouse.

Legumes technically count as both a protein and a carbohydrate, which makes them an underrated blood sugar stabilizer. They’re also packed with fiber, iron, and B vitamins, supporting gut health and hormone balance.

What’s Included?

• Chickpeas (and hummus!)

• Lentils

• Black beans

• Mung beans

• Kidney beans

💯 How Much?
Daily! If you tolerate them well, legumes are an amazing addition to a balanced diet.

The Bottom Line: Choose Carbs That Fuel You

Carbs are not the enemy—but quality matters. Instead of focusing on “low-carb” or “high-carb,” the goal is to choose fiber-rich, whole-food carbohydrates that support energy, hormones, and metabolism.

✔ Prioritize whole grains, starchy veggies, fruit, and legumes
✔ Pair carbs with protein & fat to keep blood sugar stable
✔ Listen to your body—your energy, mood, and digestion will tell you what’s working

Where Does Blood Sugar Come In?

Ever get hangry, shaky, tired after meals, or crave sugar constantly? That’s blood sugar talking.

Here’s what happens when we eat carbs:

• Carbs break down into glucose, which enters the bloodstream.

• The pancreas releases insulin to help move glucose into cells for energy.

• If we eat too many processed carbs or not enough fiber/protein with it, blood sugar spikes → crashes → cravings.

• Over time, if we continue this way, it can lead to high insulin or insulin resistance

But If we eat balanced carbss, blood sugar stays stable

Blood sugar tips:

• Keep carbs to about 1-2 fist serving

• Pair your carbs with protein and/or fat

• If having something sweet, do it right after a savory meal

• Consider ACV in water before meals

Chronically unstable blood sugar = fatigue, hormone imbalances, poor sleep, and metabolic issues.
Stabilized blood sugar = steady energy, better periods, clearer skin, and better metabolism.

So How Many Carbs Should I Be Eating?