The Au Naturale Nutrition Guide to Carbs

Carbohydrates are probably one of the most controversial topics in the health, nutrition, and fitness world.  I think that's because there is such an enormous span in the quality of carbohydrates.  They can be a marvelous source of rich nutrients that support your wellbeing, or be the reason you develop a chronic, debilitating disease.  In this post, I explain carbs in a way that I hope will guide you to make the healthiest choices...

Carbohydrates are one of the three macronutrients (along with protein and fats.) They are one source of fuel for your body’s cells.  They can be used as quick-burning fuel, or when eaten in excess, they are stored as fat for future use.  All carbohydrates are composed of sugar molecules. They may be simple or complex molecules.  Simple contain 1 or 2 sugar molecules; complex contain 3 or more.  

What is a starch?  Plants convert individual glucose sugar molecules into starchy carbohydrates, which are polysaccharides ("many sugars"). Starches are then broken back down into simple sugars in the body when digested.  

Starches are found in: 

• grains (wheat, corn, rice, etc.) & all their many products
• legumes (beans & peas)
• tubers (potatoes, carrots, etc.)
• starchy fruits (bananas, squash, etc.)

Fiber is a special type of carbohydrate (also a polysaccharide) that cannot be digested.  All plant foods have fiber in different amounts.  There are 3 types of fiber: soluble, insoluble, and lignans.  

Fiber can be very beneficial to health:

• Improves insulin sensitivity (blood sugar regulation)
• Lowers risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. 
• Delays gastric emptying & keeps you feeling full longer
• Promote healthy gut bacteria
• Improves bowel regulation & toxin elimination

(Learn much more about fiber in my post: FIBER- It's NOT just for old people!)

Fructose is a sugar of special note/notoriety.  It is found primarily in fruits and fruit juices, honey, agave nectar, and corn syrup. It is metabolized in the liver (vs. the gut) and gets directly converted to fat. When fructose is found in whole foods, like an apple, it's balanced by other nutrients and fiber. On the other hand, fructose in isolated form is very problematic and harmful to health. You may be surprised to learn that processed fruit juices and agave nectar are mostly fructose (and not so healthy after all)! Dr. Robert Lustig is a foremost expert on fructose and has given an extremely popular talk called, "Sugar: The Bitter Truth". It is definitely worth the time to watch.

​Important Considerations:

Carbs can impact blood sugar and insulin levels: 
This is important to know to manage weight, diabetes, to control inflammation, for the immune system, thyroid health, adrenal health (stress), cancer, candida, athletic performance, and many more aspects of overall health.  

After you eat food (especially carbs), your blood sugar (glucose) rises. Your pancreas then produces the hormone insulin, which helps sugar to enter your cells and be used as energy by the mitochondria.  Insulin also helps your body store excess sugar in the body's fat cells for later use. When you eat healthy amounts of natural sugars as a part of whole foods, and the insulin process works properly, you are said to be “insulin sensitive”.

However, when the level of insulin in the blood is consistently high or has spikes, you develop a tolerance to it. This is unhealthy and called “insulin resistance”. The pancreas produces more and more insulin to try and keep up. The rebound effect is low blood sugar. This causes more sugar cravings to even out the balance. It’s a vicious cycle! This is when pre-diabetes (metabolic syndrome) or type 2 diabetes develops. 

Ingesting too many sugary or refined foods (especially in the absence of healthy proteins and fats), or eating excess amounts of starches and carbohydrates (even fruit in some people) can trigger imbalances in blood sugar. Alcoholic drinks and caffeine are also notorious. Even the “fake” sugars can cause blood sugar issues because your body tastes something sweet, thinks it’s getting sugar, and prepares accordingly.  You can’t trick Mother Nature. 
 
Other causes of elevated blood sugar may be from medications, lack of sleep, stress, hormone imbalance, refined dairy products, heat, and dehydration.

In general, a person is more insulin sensitive after exercise & later in the day. Dr. Alan Christianson has done extensive research on this in his book, The Adrenal Reset Diet.   Carb-timing can make a difference in your weight and overall health.

Understanding the glycemic load of foods also is important.  This is the classification of carbohydrates that takes into account their impact on blood sugar based on how quickly it's digested. The more fiber, plus the more fat and protein eaten with a meal, the less impact on raising blood sugar. (Read more about the glycemic load in my post: Heart Disease: The Carbohydrate Connection.)

Carbs can be nutrient-depleting OR nutrient-dense:  
Refined sugars and refined carbohydrate foods are empty calories and void of nutrients.  In fact, your body has to expend energy and stored nutrients to process them.  However, carbohydrate foods in whole form with natural sugars also provide a balance of nutritious vitamins, minerals, phytonutrients, and fiber.

Naturally occurring vs. added sugars:

• Whole foods that contain natural sugars also provide a balance of vitamins, minerals, and fiber.  These are usually alkaline or neutral in nature and health-supportive.
• Foods made from refined carbohydrates or those that contain added sugary sweeteners such as breads, pasta, cereals, soda, cakes, and candy have no nutritional value.  These are acidic in nature and are health-depletive.  

(Read more about acid/alkaline balance in my post: The Importance of Acid/Alkaline Balance.)

Carbohydrates can be a part of a healthy, balanced diet, if not eaten in excess and from nutrient-rich, whole food sources.
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How many carbs to eat:  

This is highly variable depending on the individual. You need to be your best judge for this.  Just enough carbs should be eaten for you to feel healthy and energetic, maintain a healthy weight and body composition, sleep well, support your activity level, and have a stable mood.  

I'm a fan of Mark Sisson's Carbohydrate Curve as a starting point to determine the amount of carbs to eat.  The numbers he suggests below imply that you are also eating ample protein, healthy fats, and engaging in adequate exercise.  Many people who count the grams of carbohydrates they eat (along with a nutrient-rich, whole-food diet plan) are successfully able to manage their weight and their health issues.

• 0-50 grams per day: Ketosis and Intermittent Fasting zone. Excellent for rapid fat loss. Not recommended for prolonged periods (except in medically supervised programs).
• 50-100 grams per day: Sweet Spot for Weight Loss. Minimizes insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
• 100-150 grams per day: Maintenance zone. For individuals at their goal weight or ideal body composition. You can maintain it quite easily while enjoying abundant vegetables, fruits, and other healthy foods.
• 150-300 grams a day: Insidious Weight Gain zone. Most low-fat, low-calorie eaters, and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals).  Average gain of 1.5 lbs per year.
• 300+ grams a day: Danger Zone of the average American diet. Produces excessive insulin and storage of excessive fat at this intake level. Increases risk for obesity, Metabolic Syndrome, and type 2 diabetes.

The ranges in each zone account for individual metabolic differences.  

When counting carbs, I consider green & leafy vegetables and fresh berries as "free carbs".  They are NOT counted because they are high in fiber, nutrient-rich, and should be eaten in abundance. Go veggies!!

You may need to eat ADDITIONAL carbs if you:

• Have hypothyroidism
• Have adrenal fatigue issues
• Are under large amounts of stress
• Engage in intense physical activity
• Are planning on pregnancy, pregnant, or breastfeeding
• Have an irregular or no menstrual cycle due to low weight
• Have been low-carb for a long time

You may need to eat LESS carbs if you:

• Need to lose weight/body fat, especially abdominal fat
• Have been diagnosed with pre-diabetes or metabolic syndrome
• Have dementia or Alzheimer's disease (often called "Diabetes Type 3")
• Have candida or bacteria overgrowth
• Have cancer

• Suffer from PCOS, endometriosis, or fibroids
• Get "hangry" (hunger + angry = unstable moods due to low blood sugar swings) 
• Have varying energy levels or energy "crashes"

Sleep issues often arise from low blood sugar experienced at night. Experiment with either more OR less amounts carbs to see if you notice a difference.  Sometimes a spoonful of honey before bed can work wonders!
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​The Most Healthy Carbs:

(Natural, whole foods sources.   Low glycemic.  Nutrient dense.  Low in toxins.  Organic.  High in fiber.)

Less sugary & starchy:  
•colorful vegetables     
•berries     
•herbs and spices     
•grasses                  
•seaweed      
•root vegetables            
•fermented vegetables         
•stalk & bulb vegetables      

More sugary & starchy:   
•fruits  
•soaked legumes   
•potatoes & yams  
•tapioca & arrowroot   
•rice   
•plantains   
•sprouted non-glutinous grains   
•dark chocolate   
•coconut   
•nuts & seeds

Sweeteners (use sparingly):  
•molasses     
•maple syrup (grade B)    
•dates    
•real stevia     
•honey            
•pureed fruits     
•coconut sugar

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​The Least Healthy Carbs:

(Processed or refined sources.  High glycemic.  Nutrient depleting. Toxins & Anti-nutrients.  Low in fiber.)

Foods to avoid:
•refined grains and products (wheat, millet, barley, oats, rye, corn, etc.)   
•soda   
•dried fruits  
•breads, pasta, cereal    
•chips & crackers     
•fruit juices    
•alcohol    
•ice cream   
•low-fat dairy   
•peanuts   
•cookies, cakes, pastries    
•sugary condiments    
•candy    
•granola & bars   

Sweeteners to avoid:   
•foods ending in –ol, -ose, and –ide are sugars (ex. malitol, glucose)    
•artificial sweeteners   
•table sugar (white and brown)   
•high fructose corn syrup     
•agave     
•syrups    
•maltodextrin     
•caramel    
•malt sugars     
•many forms of sugar in the same product!

PRINT: Guide to Carbohydrates

​Additional Resources:
Nourishing Traditions, by Sally Fallon
Grain Brain, by Dr. David Perlmutter
The Perfect Health Diet, by Dr. Paul Jaminet
Your Personal Paleo Code, by Chris Kresser
How to Know if a Low or High Carb Diet is Right for Your Body by Noelle on Coconuts & Kettlebells

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