Carbohydrates have been at the center of heated health debates for years. Should we avoid them entirely? Is low-carb the answer? Do we need carbs to feel energized and well? With the rise—and partial fall—of the Keto craze, many people are still confused about how (or if) carbs should fit into a healthy lifestyle.
Let’s clear the confusion and find a more sustainable path forward.
The Problem with Processed Carbs
For most people, the issue isn’t carbohydrates themselves—it’s what kind of carbs they’re eating. The Standard American Diet (SAD) is filled with highly refined and processed carbs: white bread, chips, pastries, sugary cereals, and snacks that spike blood sugar and leave us on a rollercoaster of energy crashes and cravings.
When we eat these refined carbs, our blood sugar skyrockets and quickly crashes, triggering mood swings, hunger, and the constant urge to reach for something sweet or salty to “feel better.” It’s a cycle many of us are caught in without even realizing it.
Finding the Carb “Sweet Spot”
Rather than going all-in on a restrictive plan, I find that a “Keto-ish” approach works best for most people. This means leaning into the principles of a ketogenic lifestyle—low refined carbs, higher healthy fats, and moderate protein—without obsessing over ketone levels or strict limits.
Here’s what that might look like:
- Sufficient animal-based protein from grass-fed beef, pasture-raised poultry, eggs, and wild-caught fish
- Healthy fats like grass-fed butter, ghee, tallow, avocado oil, coconut oil, and olive oil
- Complex carbs in modest amounts, especially from cruciferous vegetables and small portions of fruit like berries
This kind of eating pattern reduces cravings, promotes blood sugar stability, and helps you feel satisfied without feeling restricted. You’re fueling your body rather than fighting it. PubMedCentral, 2021
Why Primal Makes Sense
You’ll often hear me use the term “Primal” in my coaching. That’s because I believe one of the easiest ways to determine whether a food is supportive or not is to ask: Would my ancestors have eaten this?
Primal eating reflects the way humans nourished themselves for thousands of years—by hunting and gathering real, whole food. They ate what they could forage, pick, or hunt. There were no convenience stores or packaged snacks, and our DNA hasn’t changed since then. Our bodies simply weren’t built to process the volume of refined carbohydrates we consume today.
So… Are Carbs the Enemy?
Not at all. Complex, whole-food carbohydrates are incredibly valuable for energy, gut health, and blood sugar regulation—especially when they come with fiber and nutrients. What we don’t need is the excessive intake of ultra-processed, refined carbs that dominate today’s diet.
This is what’s driving the rise in chronic metabolic conditions, including prediabetes, insulin resistance, and eventually type 2 diabetes. In fact, over 93% of American adults have at least one marker of metabolic dysfunction TuftsNow, 2022.
The Bottom Line
Carbs are not inherently bad. What matters most is which carbs, how much, and how they fit into the rest of your lifestyle. When we fuel our bodies with protein, healthy fats, and slow-digesting complex carbs, we thrive. When we rely on processed foods for convenience, we spiral into fatigue, weight gain, blood sugar crashes, and chronic health issues.
Need help navigating your own balance?
Let’s talk! Book a free call with me and we’ll take a look at how you’re currently eating, how it’s affecting your blood sugar, and where small, sustainable changes can make a big difference.
Schedule your free call here – Together, we’ll create a personalized plan that supports your body, mind, and long-term health goals.