Unravelling the myths
Carbohydrates often get a bad rap. One minute they’re essential for energy, the next they’re blamed for weight gain, blood sugar spikes, and cravings. The truth? It’s not that simple. At Simply Naturopathics, we take a personalised, root-cause approach, because your body’s relationship with carbs is unique, and when used wisely, carbohydrates can support gut health, metabolic function, energy, and mood.
What are carbohydrates?
Carbohydrates are molecules made up of sugar units, found in foods like vegetables, fruits, grains, legumes, dairy, and some processed products. They can be:
- Simple sugars (monosaccharides and disaccharides) – e.g., glucose, fructose, lactose
- Complex carbohydrates (oligosaccharides and polysaccharides) – e.g., starch, fibre
But the type and quality of carbs matter just as much as the quantity.
Carbs, energy & metabolism: A delicate dance
When people think of carbs and gut health, they often think of fibre — and yes, fibre is key. But it’s more than that.
- Prebiotic fibres (found in onion, garlic, asparagus, oats, legumes, and green bananas) feed your beneficial gut bacteria, helping to strengthen the gut lining and reduce inflammation.
- Resistant starch (in cooked and cooled potatoes or rice) is another gut-friendly carb that supports metabolic health and short-chain fatty acid production.
- Oligosaccharides, while sometimes problematic for sensitive guts (e.g., IBS), can also nurture a diverse microbiome when reintroduced correctly.
In Phase 1 of the GEMM protocol, we may pause some fermentable carbs to calm gut inflammation, but that doesn’t mean we demonise all carbs. It’s about sequence and strategy, not restriction for the sake of it.
Glycaemic index vs. glycaemic load
We don’t just look at whether a carb is “low GI” or “high GI.” Instead, we teach clients to look at glycaemic load, which considers the quality and quantity of carbohydrates in a serving.
For example, watermelon is high GI but low glycaemic load, meaning it won’t spike your blood sugar unless you eat it by the bucket.
Pairing carbs with protein, fats, and fibre slows digestion and flattens the blood sugar curve, helping you stay energised and focused without the crash.
Personalised carb intake: One size does not fit all
The ideal amount of carbohydrates depends on:
- Activity level – Are you doing long workdays, training at the gym, or mostly sedentary?
- Metabolic health – Conditions like insulin resistance, PCOS, or fatty liver call for a different approach than someone with low energy and thyroid imbalance.
- Gut function – We may reduce certain fermentable carbohydrates during gut healing but reintroduce them later for diversity and resilience.
- Life stage – Midlife hormonal shifts, post-partum recovery, or perimenopause can all affect how your body handles carbs.
At Simply Naturopathics, I work with you to find the right balance, not just from a blood sugar point of view, but also considering energy, mood, sleep, digestion, and long-term vitality.
Tips for better carbohydrate choices
- Go whole and colourful – Choose vegetables, legumes, root veg, and whole grains over refined white bread and biscuits.
- Start slow – If you’re increasing fibre, do it gradually and drink plenty of water to avoid bloating.
- Think ‘slow carbs’ not ‘low carb’ – Focus on carbohydrates that are digested slowly and nourish your gut.
- Always pair smart – Combine carbs with protein or healthy fats for stable energy and better digestion.
Carbohydrates aren’t the enemy, but they’re also not all created equal. Understanding how different carbs affect your gut, hormones, and metabolism is key to long-term health. That’s why I don’t hand out generic meal plans or tell everyone to go low carb. Instead, I help you understand what your body needs right now, and how to nourish it sustainably.
