Carbs have been under bad rap for years – everything from weight gain to energy collapse is not blamed and ultimately leads to the rise of “low carb” and “keto diets.” But the truth is that not all carbohydrates are equal, and avoiding them altogether may actually do more harm to your health than the benefits.

Carbohydrates are the body’s first energy source, fueling your brain, muscles and even mood regulation through serotonin production. When you eat carbs, your body breaks it down into glucose, which serves as a direct energy source, Jerry Bailey, DC, LAC, certified nutritionist, acupuncturist, chiropractor and functional medicine doctor in overall health by the lake. “Your brain is especially running almost entirely on glucose, so carbohydrates help focus, memory and overall cognitive performance,” he said. “If you don’t have enough carbohydrates, you may experience brain fog, fatigue, irritability and even hormone imbalance.” Plus, carbohydrates help replenish muscle glycogen after exercise to ensure optimal recovery and performance.

So why do some carbohydrates make you feel sluggish while others provide stable energy? Bailey said it all depends on quality, balance and metabolism. “Whole, fiber-rich carbohydrates such as quinoa, sweet potatoes and beans – slower, keeping blood sugar stable and preventing terrible energy collapse,” he said. On the other hand, refined carbohydrates (think white bread and pastries) can quickly raise blood sugar, leading to roller coasters of high and low troughs.

Good news? You don’t have to cut the carbs to feel the best. The key is to choose the right carbohydrates, pair them wisely with protein, fiber, and healthy fats, and use key nutrients like chromium and cinnamon extract to support your metabolism. These can help improve insulin sensitivity and control blood sugar, so you can get all the benefits of carbohydrates without having to crash.

In this guide, we flip the scripts on carbohydrates because they are not enemies, so they are essential. With expert-supported tips, you will learn how to enjoy carbs the right way – maximize energy, stabilize blood sugar and throw away the horrible collapse.

Prioritize complex carbohydrates

When it comes to carbohydrates, the key doesn’t cut it open, it’s wise to choose. Some carbs are energized and satisfied, while others are sending you on a blood sugar roller coaster, and you just want to have a morning nap and just go to bed. It all boils down to two types: simple and complex. Functional nutritionist Jenna Volpe, RDN, LD, LD, Clt, simple carbohydrates (think white bread, pastries, sugary cereals, soda water) will soon be broken down by the body, causing blood sugar to soar rapidly. A brief burst of energy was prompted, followed by an inevitable collapse that caused you to reach for another to pick me up. Complex carbohydrates, on the other hand – In whole foods like quinoa, lentils, sweet potatoes, oats and brown rice, there are fiber, vitamins and minerals that not only nourish your body, but can also be digested slowly, preventing rapid blood sugar spikes. They also support gut health by feeding beneficial bacteria, further promoting better digestion and nutrient absorption.

Slow down and chew food well

This may sound simple, but digestion begins in the mouth. In other words, how you eat food is as important as your diet. Volpe warns that eating too fast or not chewing foods thoroughly may make it harder for your body to break down carbohydrates, resulting in digestive discomfort and fluctuations in blood sugar. Chewing food wells allows enzymes in saliva to start breaking down carbohydrates before they reach the stomach, making the digestion process smoother and more efficient. Volpe adds that it can also help you eat more stereotypically, giving your brain time to register for fullness and preventing overeating. If you tend to eat on the go or rush to eat, try slowing down and focusing on chewing every bite thoroughly – you may find you feel more satisfied throughout the day and have less energy crashes.

Pair carbohydrates with protein and healthy fats

One of the easiest ways to avoid a horrible carb crash is to balance carbs with protein and healthy fats wisely for your meal pairing. When consumed alone, carbohydrates (especially those refined) may cause a rapid surge in blood sugar, resulting in an inevitable decrease in energy levels later. However, when you combine them with proteins (such as eggs, chicken, Greek yogurt or tofu) and healthy fats (such as avocado, nuts, olive oil, or seeds), digestion slows down, allowing glucose to be released more gradually into the bloodstream. This helps maintain energy, keep you feeling longer and reduces cravings. For example, rather than light toast, sprinkle some almond butter on top, or pair apples with cheese or a little nuts. These small adjustments may have a huge impact on stabilizing blood sugar levels and preventing energy collapse.

Keep your part

Paying attention to your part is a common nutritional rule, but when it comes to carbohydrates, partial control can especially help you maintain balanced blood sugar levels and avoid slowness. Draining too much carbohydrate in a sitting (especially refined or high blood sugar option) can flood your blood with glucose, resulting in insulin spikes and subsequent collapse. “A good rule of thumb is to target 15-45 grams of carbs per meal, depending on your personal energy needs and activity level.” Try filling half of the plate with fiber-rich vegetables, a quarter of complex carbs like quinoa or sweet potatoes, and the remaining quarterly protein. This balance helps ensure that carbohydrates work for your body, not the opposite.

Wise time for your carb intake time

when You eat carbs as important as the ones you eat. Bailey notes that many people find that eating most of the carbohydrates earlier in the day, especially at breakfast and lunch, provides the energy needed to boost daily activities while avoiding stagnation later on. “Because your metabolism is often more active earlier in the day, your body can better process and use carbohydrates effectively,” he said.

If you exercise, it may be particularly beneficial to incorporate carbohydrates before and after exercise. Bailey notes that pre-workout carbs provide you with fuel, while post-workout carbs help replenish glycogen stores, helping with recovery and muscle repair. On the other hand, some people find that eating carbohydrate dinners can lead to drowsiness or sleep disturbances. Try timing your carb intake to learn what works best for your body and energy levels.

Choose the complete, minimally treated carbohydrates

When it comes to any type of food, your nutritional goal should be to avoid anything overprocessed, as this type of food has been associated with everything from heart disease to mental health issues. More importantly: Super processed carbohydrates such as white bread, pastries, sugary cereals and processed snack foods are also the culprits of energy collapse. “These types of carbohydrates are stripped of fiber and essential nutrients, making them easy to digest and quickly absorb into the bloodstream, causing rapid blood sugar spikes that then collapse,” Bailey said. Instead, focus on the entire nutrient-intensive carbohydrate source, such as sprouted grains, legumes, fiber-rich fruits and root vegetables. These options provide longer energy, better satiety and essential nutrients to support overall health.

Add blood sugar to support nutrition

Sometimes, even if you choose healthy foods, your body may still need additional support to regulate blood sugar levels. This is where certain nutrients and supplements, such as chromium and cinnamon extracts, can play a beneficial role. Volpe explains that chromium is a trace mineral that helps enhance insulin function and improves the body’s ability to transport glucose into cells for energy. This prevents rapid blood sugar fluctuations and reduces cravings. Consider Hum’s anti-craving, which helps to enhance metabolism and reduce cravings.

Cinnamon extract is another clinically effective method to optimize blood sugar levels. One published in Diabetes Journal of Science and Technology Cinnamon is found to contain bioactive compounds that increase insulin sensitivity, lower blood sugar levels, reduce inflammation and support heart health – all of which help reduce the risk of diabetes and metabolic diseases. While this is not a cure, incorporating cinnamon into your diet (such as coffee, smoothies, or oatmeal) may be a natural way to support blood sugar balance and overall metabolic health when used with other healthy habits.

Rather than worrying about carbohydrate collapse, control how your body handles them. Small tweaks (for example, adding cinnamon to your morning oats or swapping white bread for sprouting cereals) can make everything special. So keep going and enjoy that bowl of quinoa or sweet potato toast – your body (and brain) will thank you.

carbohydrate

Why are carbohydrates important to my body?

Carbohydrates are the body’s first energy source, especially for the brain, which relies on glucose for focus, memory and overall cognitive performance, thus preventing brain fog and fatigue.

What is the difference between simple and complex carbohydrates?

Simple carbohydrates, such as white bread and sugary snacks, cause rapid spikes in blood sugar and energy collapse, while complex carbohydrates such as quinoa and sweet potatoes digest slowly and provide continuous energy without crashing.

How to avoid energy crashes caused by carbohydrates?

Pairing carbohydrates with protein and healthy fats such as eggs or avocados can slow digestion, gradually releasing glucose into the bloodstream and helping you maintain stable energy levels.

Can you eat carbohydrates at night?

Timed carb intake earlier in the day, especially before and after workouts, optimizing energy, but eating too much carbs late at night can cause some people to feel sleepy and disrupt sleep.

How to support blood sugar balance when eating carbohydrates?

Adding nutrients like chromium and cinnamon extract to your diet can improve insulin sensitivity and help regulate blood sugar levels, reduce cravings and support metabolic health.