Naked Carbs & Your Blood Sugar
Understanding how to eat for steadier blood sugar and prevent diabetes.
Ever heard the phrase "naked carbs"? No, it’s not some weird new diet trend—it’s actually a fun way to explain why eating carbs alone can cause blood sugar chaos! (The Glucose Goddess demonstrates this concept beautifully on her instagram page!) When you eat carbs without pairing them with protein, healthy fats, and/or fiber they go straight into your bloodstream, causing your blood sugar to spike fast and crash just as quickly. That rollercoaster ride leaves you feeling tired, moody, and craving even more carbs/sugar. Not fun, right? So, let’s talk about how to "put some clothes" on those carbs!
When you pair your carbs (think bread, pastries, fruit, pastas, rice) with protein (like chicken, beef, fish, eggs, or tofu) or a healthy fat (like avocado, nuts, or olive oil) or fiber (think veggies) you’re helping your body digest the carbs more slowly.
My favorite example of this concept is an apple with peanut butter!
An apple by itself is a naked carb since it is made up of almost entirely simple carbohydrates. But when paired with a fat source like peanut butter, the sugar from the apple is released into your bloodstream at a much slower and steadier state!
When we promote a more gradual rise in blood sugar by clothing our carbs, we keep things steady and avoid those dreaded energy crashes. Plus, stable blood sugar means fewer mood swings, better sleep, and even promotes a less painful menstrual cycle—hello, win-win-win!
But it's not just about feeling good today. Over time, those blood sugar spikes can lead to bigger problems like inflammation, diabetes, heart disease, and even cognitive decline (yes, Alzheimer’s and dementia have been linked to blood sugar issues. Alzheimer’s is now known as Type 3 Diabetes). So, next time you reach for a snack or meal, remember: put some clothes on your carbs! Your body—and brain—will thank you for it!
Here are some examples my favorite balanced snacks! Carbs, fat, protein, and fiber are in all of these options!
Apple slices with almond butter and cinnamon
Greek yogurt with mixed berries and chia seeds
Whole grain toast with avocado and a boiled egg
Cottage cheese with pineapple and walnuts
Turkey and cheese roll-ups with whole grain crackers
Hummus with carrot sticks, bell peppers, and cucumbers
Tuna with mashed avocado and whole grain crackers
Hard-boiled egg with sweet potato slices and a sprinkle of olive oil
Mixed nuts and seeds with fresh fruit
Grass-fed beef jerky and a banana
Frozen berry smoothie with kale, half an avocado, and protein powder.