For years, carbs have received a bad rap—unfairly blamed for everything from weight gain to energy crashes and ultimately leading to the rise of “low-carb” and “keto diets.” But the truth is, not all carbs are created equal, and avoiding them entirely could actually be doing more harm to your health than good.
Carbs are the body’s preferred energy source, fueling your brain, muscles and even mood regulation through serotonin production. When you eat carbs, your body breaks them down into glucose, which serves as an immediate energy source, explains Jerry Bailey, DC, LAc, certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health. “Your brain, in particular, runs almost entirely on glucose, so carbs help with focus, memory and overall cognitive performance,” he says. “Without enough quality carbs, you might experience brain fog, fatigue, irritability and even hormone imbalances.” Plus, carbs help replenish muscle glycogen after exercise, ensuring optimal recovery and performance.
So why do some carbs leave you feeling sluggish, while others provide steady energy? It all comes down to quality, balance and metabolism, according to Bailey. “Whole, fiber-rich carbs—like quinoa, sweet potatoes, and legumes—digest more slowly, keeping blood sugar stable and preventing that dreaded energy crash,” he says. On the other hand, refined carbs—think white bread and pastries—can spike blood sugar quickly, leading to a rollercoaster of highs and lows.
The good news? You don’t have to cut carbs to feel your best. The key is choosing the right kinds of carbs, pairing them wisely with protein, fiber and healthy fats, and supporting your metabolism with key nutrients like chromium and cinnamon extract. These can help improve insulin sensitivity and blood sugar control, so you get all the benefits of carbs—without the crash.
In this guide, we’re flipping the script on carbs—because they’re not the enemy, they’re essential. With expert-backed tips, you’ll learn how to enjoy carbs the right way—maximizing energy, stabilizing blood sugar and leaving the dreaded crash behind.
Prioritize complex carbs
When it comes to carbs, the key isn’t cutting them out, it’s choosing wisely. Some carbs keep you energized and satisfied, while others send you on a blood sugar rollercoaster, leaving you wanting nothing more than to get in bed for an afternoon nap. It all comes down to two types: simple and complex. Simple carbs (think white bread, pastries, sugary cereals, soda) are quickly broken down by the body, leading to a rapid spike in blood sugar, explains functional dietitian Jenna Volpe, RDN, LD, CLT. Cue the short-lived burst of energy, followed by an inevitable crash that leaves you reaching for another pick-me-up. Complex carbs, on the other hand—found in whole foods like quinoa, lentils, sweet potatoes, oats and brown rice—are packed with fiber, vitamins and minerals that not only nourish your body but also slow digestion, 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 your food well
This might sound rather simple, but it’s true that digestion starts in the mouth. In other words, how you eat your food is just as important as what you eat. Eating too quickly or not chewing your food thoroughly can make it harder for your body to break down carbs properly, leading to digestive discomfort and blood sugar fluctuations, warns Volpe. Chewing your food well allows enzymes in your saliva to begin breaking down carbohydrates before they even reach your stomach, making the digestion process smoother and more efficient. It also helps you eat more mindfully, giving your brain time to register fullness and preventing overeating, adds Volpe. If you tend to eat on the go or rush through meals, try slowing down and focusing on thoroughly chewing each bite—you may find that you feel more satisfied and experience fewer energy crashes throughout the day.
Pair carbs with protein and healthy fats
One of the easiest ways to avoid the dreaded carb crash is to be wise about your meal pairings—opting to balance your carbs with protein and healthy fats. When eaten alone, carbs—especially those that are refined—can cause blood sugar to spike quickly, leading to an inevitable dip in energy levels later on, warns Volpe. However, when you combine them with protein (like eggs, chicken, Greek yogurt, or tofu) and healthy fats (like avocado, nuts, olive oil, or seeds), digestion slows down, allowing for a more gradual release of glucose into the bloodstream, she adds. This helps sustain energy, keeps you feeling fuller for longer, and reduces cravings. For example, instead of eating plain toast, spread some almond butter on top, or pair an apple with cheese or a handful of nuts. These small adjustments can have a huge impact on stabilizing blood sugar levels and preventing energy crashes.
Keep your portions in check
Being mindful about your portions is a universal nutrition rule, but when it comes to carbs, portion control can specifically help you maintain balanced blood sugar levels and avoid sluggishness. Consuming too many carbs in one sitting—especially refined or high-glycemic options—can flood your bloodstream with glucose, leading to insulin spikes and subsequent crashes, warns Volpe. “A good rule of thumb is to aim for 15–45 grams of carbohydrates per meal, depending on your individual energy needs and activity level,” she says. Try filling half your plate with fiber-rich veggies, a quarter with complex carbs like quinoa or sweet potatoes and the remaining quarter with protein. This balance helps ensure that carbs work for your body, not against it.
Time your carb intake wisely
When you eat carbs can be just as important as what kind of carbs you eat. Many people find that consuming most of their carbs earlier in the day—particularly at breakfast and lunch—helps provide the energy needed to fuel daily activities while avoiding sluggishness later on, notes Bailey. “Since your metabolism is generally more active earlier in the day, your body is better equipped to process and utilize carbs efficiently,” he says.
If you exercise, incorporating carbs before and after your workout can be especially beneficial. Pre-workout carbs give you the fuel to power through, while post-workout carbs help replenish glycogen stores, aiding in recovery and muscle repair, notes Bailey. On the flip side, some people find that eating a carb-heavy dinner can lead to grogginess or disrupted sleep. Experiment with timing your carb intake to see what works best for your body and energy levels.
Choose whole, minimally processed carbs
Your nutritional goal when it comes to any type of food should be to avoid anything that’s overly processed, as this type of food has been linked to everything from heart disease to mental health issues. What’s more: Ultra-processed carbs—such as white bread, pastries, sugary cereals, and processed snack foods—are also culprits behind energy crashes. “These types of carbs have been stripped of fiber and essential nutrients, making them easy to digest and absorb rapidly into the bloodstream, causing quick blood sugar spikes followed by a crash,” says Bailey. Instead, focus on whole, nutrient-dense carb sources like sprouted grains, legumes, fiber-rich fruits and root vegetables. These options provide longer-lasting energy, better satiety and essential nutrients that support overall health.
Add in blood sugar-supporting nutrients
Sometimes, even when making healthy food choices, your body may still need extra support in regulating blood sugar levels. That’s where certain nutrients and supplements—like chromium and cinnamon extract—can play a beneficial role. Chromium is a trace mineral that helps enhance insulin function, improving your body’s ability to transport glucose into cells for energy, explains Volpe. This can prevent drastic blood sugar fluctuations and reduce cravings. Consider HUM’s Counter Cravings which helps boost metabolism and reduce cravings.
Cinnamon extract is another clinically effective way to optimize blood sugar levels. One study published in the Journal of Diabetes Science and Technology found that cinnamon contains bioactive compounds that may improve 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 it’s not a cure, incorporating cinnamon into your diet (like in coffee, smoothies, or oatmeal) could be a natural way to support blood sugar balance and overall metabolic health when paired with other healthy habits.
Rather than fearing the carb crash, take control of how your body processes them. Small tweaks—like adding cinnamon to your morning oats or swapping white bread for sprouted grains—can make all the difference. So go ahead, enjoy that bowl of quinoa or sweet potato toast—your body (and brain) will thank you.
Carb FAQs
Why are carbs important for my body?
Carbs are the body’s preferred energy source, especially for the brain, which relies on glucose for focus, memory, and overall cognitive performance, preventing brain fog and fatigue.
What’s the difference between simple and complex carbs?
Simple carbs, like white bread and sugary treats, cause quick spikes in blood sugar and energy crashes, while complex carbs, such as quinoa and sweet potatoes, digest slowly and provide sustained energy without the crash.
How can I avoid the energy crash from carbs?
Pairing carbs with protein and healthy fats, such as eggs or avocado, can slow digestion, providing a gradual release of glucose into the bloodstream and helping you maintain steady energy levels.
Is it okay to eat carbs at night?
Timing your carb intake earlier in the day, especially before and after workouts, can optimize energy, but eating too many carbs late at night may lead to grogginess and disrupt sleep for some people.
How can I support blood sugar balance while eating carbs?
Adding nutrients like chromium and cinnamon extract to your diet can improve insulin sensitivity and help regulate blood sugar levels, reducing cravings and supporting metabolic health.