Carbohydrates

Let’s talk about carbohydrates. I haven’t seen a food group so maligned since fats were demonized in the ’80s and ’90s. These days carbs get labeled “the enemy,” and they’re often the first thing women cut when they’re trying to feel better or lose weight. That’s a bad long-term strategy. Here’s why. Yes, protein matters—but it needs to be paired with carbohydrates to keep blood sugar steady. Carbs are the body’s preferred source of energy (glucose). Can your body make glucose without eating carbs? Technically yes—via gluconeogenesis—but that’s a backup, stress response, not a thriving state. When dietary carbs are too low, your body raises cortisol, adrenaline, and glucagon and starts breaking down your own tissues (including hard-earned muscle) to make sugar. Over time, less muscle = a lower metabolic rate, which makes maintaining a healthy weight harder. Low-carb also stresses the thyroid. Chronically low liver/muscle glycogen signals danger, drives cortisol up, and suppresses thyroid function—slowing metabolism and worsening energy, mood, and temperature regulation. Carbs are also protein-sparing—they protect muscle when you train. If you lift, run, or do classes, carbs help you build and keep lean mass. “But I feel amazing on low-carb.” Early on you might—mostly because you lose water weight (glycogen holds water) and you’re running on adrenaline (that wired, laser-focused feeling). Also, cutting “carbs” often means cutting ultra-processed foods (donuts, cookies, pastries)—so of course you feel better. But that’s not the same as removing whole-food carbohydrates. Carbs also support progesterone. Many women naturally crave more carbs in the luteal phase (second half of the cycle) because progesterone is pro-metabolic and the body needs more easily available energy. A fascinating historical note: physician Katharina Dalton—a pioneer in PMS care—found that many PMS symptoms improved when women ate starchy food every ~3 hours to prevent blood-sugar dips. Stable blood sugar reduced adrenaline/cortisol, allowing progesterone to bind its receptors and do its job. What happens when carbs are too low for too long? Night wakings (1–3 a.m.), trouble falling or staying asleep Afternoon/evening sugar cravings and “binge-then-regret” cycles Low energy, brain fog, cold hands/feet Stalled fat loss (despite “being good”) because metabolism down-shifts So no, whole-food carbs don’t “cause diabetes” by default. Stress, seed oils, and ultra-processed foods are far bigger drivers of insulin resistance than a baked potato alongside your dinner. Context matters. How to add carbs (the right ones): always pair with protein. Prioritize (easy to digest, nutrient-dense): Ripe fruit & cooked fruit (e.g., stewed apples/pears in cooler months) Root veg: potatoes, sweet potatoes, carrots, beetroot, turnips Squashes & watery veg: pumpkin, courgette/zucchini, tomatoes, peppers Well-cooked mushrooms or bamboo shoots Simple natural sugars: honey, maple syrup, a little table sugar—with meals/protein Rice & properly prepared grains: white rice is typically gentler; choose soaked/sprouted/sourdough where possible Go easy on (especially if thyroid/digestion are sensitive): Large amounts of raw leafy greens (raw kale/spinach) and frequent big raw salads—better cooked, especially in cooler months Big servings of crucifers (broccoli/cauliflower) unless very well cooked Artificial sweeteners (aspartame, saccharin, sucralose; even stevia can backfire for some): they can stoke cravings, irritate the gut, and don’t deliver real nourishment Practical plate approach (simple rule of thumb): Build meals around protein (e.g., eggs, fish, dairy if tolerated, collagen-rich meats) Add a visible carb (fruit, root veg, rice, or sourdough) Include supportive fats (from your protein/dairy, cooking fats) Eat breakfast within 60 minutes of waking; aim for ~30 g protein plus a real carb Reintroducing balanced carbs often erases sugar cravings, improves sleep, lifts mood/clarity, and supports consistent training and recovery. This is how we send the nervous system and hormones the message: “You are safe.” Next up, we’ll map which carbs pair best with which proteins and how to size portions for steady energy across your day.