By Lauren Sledge
Carbohydrates have become one of the most misunderstood parts of our everyday diet. We hear phrases like “good carbs,” “bad carbs,” “cut out carbs,” or “avoid sugar,” but very few people, even in the health world, take the time to break down what carbohydrates actually are or how they function in the body. Because of this confusion, many families, including my own, struggle to understand why blood sugar rises, why energy crashes happen, or how diabetes develop over time.
This article is a simple, yet supportive way to rethink carbohydrates. The goal is not to demonize food, but to help people understand how the body works so we can make choices with confidence, not fear.
What Carbohydrates Actually Are
Carbohydrates are one of the body’s main sources of energy. When we eat carbs, the body breaks them down into glucose, a form of sugar that fuels our muscles, brain, and organs.
Carbohydrates fall into three main categories:
• Sugars – quick energy: fruit sugar, table sugar, honey, syrup
• Starches – longer-lasting energy: potatoes, rice, bread, pasta, beans
• Fiber – the “slow-down” and “clean-out” part of carbs
Every carb we eat becomes glucose except for fiber. Fiber does not turn into sugar. Instead, it slows the release of sugar into the bloodstream and supports digestion.
This is why two foods with the same amount of carbs can affect the body very differently. A bowl of oats and a donut both contain carbohydrates, but they behave nothing alike inside the body.
What Counts as a Carbohydrate?
Most foods people eat daily fall under the carbohydrate category, including:
• Bread, tortillas, pasta
• Rice, grains, oats, cereal
• Potatoes, yams, plantains, corn
• Fruit (all fruit naturally contains sugar)
• Vegetables
• Beans and lentils
• Cookies, cakes, pastries
• Juice, soda, energy drinks
• Sweeteners like sugar, honey, maple syrup, agave
Don’t be alarmed to learn that vegetables and beans are carbohydrates too, but these carbs come packaged with fiber, minerals, and slower digestion, which makes a huge difference in blood sugar response.
What Does Not Count as a Carbohydrate?
These example foods contain little to no carbohydrates and do not convert into glucose:
• Meat, fish, eggs
• Avocado
• Nuts and seeds
• Oils and fats (olive oil, coconut oil)
• Herbs
• Mineral rich water and unsweetened drinks
These foods help slow down the digestion of carbohydrates when eaten together.
How the Body Breaks Down Carbohydrates
When you eat carbohydrates, digestion begins in the mouth and continues in the stomach and small intestine. Enzymes break the carbs apart, and glucose enters the bloodstream. This is where the pancreas steps in.
The pancreas releases two important hormones:
• Insulin – lowers blood sugar by moving sugar out of the bloodstream and into the cells. Think of insulin as a key that unlocks the cells so sugar can enter.
• Glucagon – raises blood sugar by telling the liver to release stored glucose when levels drop too low.
These two hormones work like partners to keep blood sugar balanced.
The Power of Fiber
Fiber is the missing link in most conversations about carbohydrates, and one of the most powerful tools for balanced blood sugar.
Fiber helps by:
• Slowing down digestion
• Reducing blood sugar spikes
• Supporting gut health and microbiome
• Helping you feel full longer
• Supporting regular bowel movements
• Contributing to heart and metabolic health
There are two major types:
Soluble fiber (forms a gel, slows absorption), examples:
• Oats
• Beans
• Lentils
• Apples
• Citrus fruit
• Ground flaxseed
Insoluble fiber (adds bulk, supports elimination), examples:
• Vegetables
• Whole grains
• Nuts and seeds
When fiber is present, your body doesn’t experience the same spike-and-crash pattern.
Refined Carbs vs. Whole Carbs
Not all carbs digest the same way.
Whole carbs contain:
• Fiber
• Water
• Vitamins
• Minerals
• Plant compounds
Examples:
• Whole fruit
• Beans
• Vegetables
• Whole grains
These digest more slowly and provide steady energy.
Refined carbs have been stripped of fiber and many nutrients:
• White bread
• White rice
• Pastries
• Chips
• Soda
• Fruit juice
• Many breakfast cereals
Without fiber, sugar hits the bloodstream fast, causing a sharp spike in blood sugar and insulin.
Concentrated Sweeteners
Concentrated sweeteners, even the “natural” ones, cause some of the biggest blood sugar spikes because they hit the body quickly and intensely.
These include:
• White sugar
• Brown sugar
• Honey
• Maple syrup
• Agave
• Molasses
• Fruit juice concentrates
• Simple syrups in drinks
Sweeteners can be part of life, but without fiber, they can easily overwhelm the pancreas.
Blood Sugar Spikes & Insulin Resistance
A blood sugar spike is when glucose rises quickly after eating something that digests fast, usually refined carbs or sweeteners.
Over time, repeated spikes can lead to:
• Fatigue
• Cravings
• Irritability
• Weight gain• Mood swings
• Increased hunger
• Insulin resistance
Insulin resistance means the cells stop responding to insulin’s signal. The body keeps “knocking,” but the cells stop answering the door. The pancreas then has to work harder and harder to keep blood sugar in range.
This is the foundation of Type 2 diabetes, and it develops gradually over months and years.
Supportive Practices That Help
Here are simple, realistic ways to support blood sugar balance:
Food:
• Include fiber at every meal
• Choose whole grains instead of refined grains
• Eat whole fruit instead of juice
• Combine carbs with protein and healthy fats
Lifestyle:
• Walk for 10–15 minutes after meals
• Support the nervous system and manage stress
• Prioritize sleep
• Hydrate with beverages that bring minerals back into the body
Herbal Allies: (Used with guidance and not as a replacement for medical care), examples:
• Cinnamon
• Gymnema
• Nettle
• Bitter herbs (like dandelion root, gentian)
• Fenugreek
These allies can gently support the body alongside your current wellness plan.
On that Note!
Understanding carbohydrates is one of the most empowering ways to support your own health and the health of the people you love. When we know how the body breaks down carbs, how fiber protects us, and how different foods impact blood sugar, we can make choices from a place of awareness, not fear.
Small steps matter! A little more fiber, a little more movement, a little more balance can shift the body in real, meaningful ways.
Join me on March 15 at CSCH, in person or online, to learn more about carbohydrates, blood sugar balance, and simple everyday practices that support YOU!
Sign up Here -> https://www.eventbrite.com/e/lets-talk-sugar-managing-supporting-diabetes-101-tickets-1976958285450?aff=oddtdtcreator
Written by: Lauren Sledge
Student of Clinical Herbalism at The Colorado School of Clinical Herbalism in Lafayette, CO.
Resources:
• https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
•https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_fiber_intake_0910.pdf
• https://www.niddk.nih.gov/health-information/endocrine-diseases/pancreas-hormones
• https://diabetes.org/diabetes/food-nutrition/understanding-carbs
• https://www.cdc.gov/diabetes/managing/eat-well.html
• The Essential Guide to Western Botanical Medicine by Christa Sinadinos