Not all carbs are created equal — and understanding them changes everything.
For years, people have been told to “cut the carbs.” But the truth is, your body needs carbohydrates — the right kind, in the right amount, at the right time.
Carbs aren’t the problem.
Confusion is.
Let’s break it down.
There are three main types of carbohydrates, and each one affects your energy, hormones, and fat loss differently.
1. Simple Carbs – Quick Energy, Fast Burn
Simple carbohydrates are short-chain sugars that digest quickly. Your body absorbs them fast, causing blood sugar and insulin to spike — followed by a crash.
That’s why you feel energetic for a few minutes, then tired and craving more.
Common examples include:
- Table sugar, candy, pastries
- White bread, white pasta, crackers
- Soda, fruit juice
- Highly processed cereals or instant oatmeal
Even foods that sound healthy — like instant oats or white rice — can act like simple carbs because of how they’re processed. The more refined a food is, the faster it breaks down.
Simple carbs aren’t evil, but they need to be timed strategically. After workouts or intense training sessions, they can help replenish glycogen. The rest of the time, keep them minimal.
2. Complex Carbs – Steady Energy, Slow Burn
Complex carbs are long-chain molecules that digest slowly. They provide sustained energy, help stabilize blood sugar, and keep your hunger hormones balanced.
However, not all complex carbs are equal — their glycemic index (GI) determines how fast they enter your bloodstream.
For example:
- Steel-cut oats digest slower than instant oats.
- Basmati rice has a lower GI than white or jasmine rice.
- Sweet potatoes digest slower than white potatoes.
Low-glycemic complex carbs are the ones you want most of the time:
- Quinoa, barley, bulgur
- Lentils, chickpeas, beans
- Brown rice, wild rice, basmati rice
- Sweet potatoes, oats (steel-cut or large-flake)
- Whole-grain or sprouted breads
These carbs don’t just support steady energy — they help lower cortisol, reduce cravings, and protect lean muscle during fat loss.
3. Fibrous Carbs – The Hormone Helpers
Fibrous carbs are technically complex carbs, but they’re higher in fiber and lower in starch. They digest slowly, keep you full, and support gut health and hormone balance.
Examples include:
- Broccoli, spinach, kale, cauliflower
- Peppers, zucchini, cucumber, asparagus
- Apples, pears, and berries
Fiber also helps your body detox excess estrogen and manage cortisol — two hormones that become especially important for women in perimenopause and menopause.
Bonus: Fruit Isn’t the Enemy — It’s About Type and Timing
Even fruit behaves differently depending on its structure and origin.
- Cool-climate fruits like apples, pears, and berries are lower glycemic and digest slowly.
- Tropical fruits like mango, pineapple, and banana digest faster and raise blood sugar more quickly.
Use both strategically:
Lower-GI fruits are great anytime.
Higher-GI fruits are best earlier in the day or post-workout when your body can use that glucose efficiently.
The Takeaway
You don’t need to fear carbs — you need to understand them.
- Simple carbs = fast energy (use sparingly).
- Complex carbs = steady fuel (your main source).
- Fibrous carbs = hormonal balance and satiety (your foundation).
When you choose the right types of carbs, you balance your energy, your hormones, and your metabolism.
Cutting carbs might make the scale move — but using them properly transforms your body.
I break all of this down in our latest short video — “CARBS 101: The Truth About Carbs, Hormones, and Fat Loss.”
If you haven’t watched it yet, check it out — and share it with someone who still thinks “carbs make you fat.”
