2 Rules for Balancing Carbs

#1 Whole Foods, Not Processed Products

When choosing carbs, always select natural whole foods instead of man-made processed products. High in carbs, sugar, flour, additives, preservatives and other refined ingredients, processed products, or “carbage” are deficient in nutrients and wreak havoc on the body. Not only do excessive amounts of carbs spike insulin levels, but they lower testosterone and increase estrogen, thus decreasing muscle growth and increasing fat storage.

#2 Veggies First

The majority of the carbs you consume should come from vegetables, especially green leafy and cruciferous (cabbage family) vegetables. These are the most nutrient-dense foods per calorie. Vegetables also add balance, color, flavor and texture to meals. Include at least 2 cups of veggies at every meal. For optimal nutrient absorption and improved digestion, it’s best to cook most vegetables and pair them with a healthy fat like coconut oil or pastured bacon. Fat also increase satiation, which helps prevent overeating.

Benefits of Good Carbs…

Nutrient-dense & Improve Digestion
– Vitamins, minerals, antioxidants, phytochemicals, soluble fiber, etc.
– Less anti-nutrients than grains (especially when cooked)

Decrease Inflammation
– Alkaline
– Lower insulin levels
– Retain less sodium & water, decreasing pressure in arteries & veins

Balance Hormones & Aid Weight Loss
– Lower insulin levels results in lower cortisol (stress-hormone levels)
– More optimal testosterone & estrogen levels
– Lower insulin levels, stimulate fat burning

Less Addictive & More Satisfying
– Is it easier to gorge yourself on potato chips or potatoes?

Reduce Aging & Disease
– Low insulin levels reduce advanced glycation end-products (AGEs) that accelerate aging & contribute to disease

Carb Ranges

75-150 grams for Weight Maintenance (depending on activity level)
>150 grams for Weight Gain

What about endurance athletes? Endurance athletes do need more carbs, but that’s not a “free-pass” to eat any carb in sight. Quality carbs are especially important for keeping your body healthy, preventing injuries and enhancing performance. The more efficient carbs for endurance athletes are bananas, potatoes, sweet potatoes, and yams. But, there’s no need to carbo-load 24/7. Carbs are only useful during exercise and immediate post-exercise.

There is no “one-size-fits-all” when it comes to carbs, or nutrition for that matter. You really have to experiment and find what works best for you. However, it’s a lot easier to achieve the right balance when you match your carb intake to your activity level and follow the 2 golden rules of carbs above.


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