The Carb Myth Is Holding You Back — Let’s Fix It
- kmessier2
- 11 minutes ago
- 4 min read
Hello and happy summer…I am extra excited to share this newsletter with you!
A favorite nutrition topic- Carbohydrates. We’ll dive into what’s best for your over 50 season: Low carb, high carb or no carb? Also, a favorite and simple recipe and then details on how to work with me.
And for more nutrition tips, education and inspiration, you’ll want to follow on Instagram, @kellymessierntp.
Carbohydrates
There are 3 types of whole food Macros: Protein, Fats and Carbohydrates. Each has a specific role, and they also work together as a health supporting team. The sources of those macros make a difference in whether they benefit the body or stress it.
Let’s dive in on the much talked about Carbs!
~What do you think of when you hear the word carbohydrates?
weight gain, cravings, unnecessary yet addicting or something else altogether?
Before jumping into what carbs really do in the body, let’s clear the air:
We’ve all heard the advice to cut carbs for weight loss. Yet few talk about which carbs matter most — or if there is a long-term impact of cutting them out entirely.
Whole Food Carbs vs. Processed Carbs: Many times, these are lumped into the same health bucket. But there are VERY IMPORTANT differences.
Whole Food Carbohydrates are not processed and still resemble how they grew once they are on your plate. These are referred to as Complex carbs: potatoes, sweet potatoes, apples, blueberries, lentils, rice, zucchini…most produce contains some amount of carbs as do whole grains.
The body sees whole food carbohydrates as one type of fuel. These carb-containing foods also supply us with vitamins, minerals, fiber and phytonutrients, supporting hormone health and the liver’s detoxification pathways. The natural sugars in these foods are stored as glycogen for a quick burn fuel when consumed on a balanced plate (containing the other macros).
Refined Carbohydrates (industrially processed, packaged convenience foods) Generally are made from highly processed grains which are stripped of nutrients and fiber. These grains typically are not properly prepared for digestibility and are combined with added sweeteners, flavorings, preservatives, synthetic vitamins, etc. Think: crackers, cereals, chips, breads, snack bars…packaged foods. Take a look at the ingredient label on your cracker container.
The body sees processed/refined carbohydrates as sugars, spiking blood sugar and increasing the release of insulin. This quick burn fuel creates energy spikes and valleys, contributing to cravings, weight gain and even poor sleep. Other added ingredients play a role in increased inflammation, digestive issues, and are designed to keep us hungry and wanting more.
The Takeaway:
Cutting refined carbs helps — cutting natural, complex carbs long-term can backfire. When avoiding whole food, complex carbs there may be some short-term benefits with balancing blood sugar, better sleep and weight management.
BUT
Eating too few or no whole food carbohydrate containing foods for a longer term (several months to years) can contribute to nutrient deficiencies (missing nutrients which we cannot obtain from other whole foods)
Your liver thrives on a mix of clean proteins, healthy fats, and moderate whole-food carbohydrates to keep energy, detox, and hormone balance steady.
When digestion is properly functioning, the combination of the two fuels supplies us with even and stable energy. Meaning cravings can disappear, sleep can improve as can mood and the ability to burn body fat naturally.
Cutting natural, whole-food carbohydrates from your diet can have a surprising ripple effect on liver health. Your liver is the body’s metabolic hub. It converts carbohydrates into glucose for a key quick-access fuel reserve. When you drastically reduce natural carbs (like fruits, root veggies, and whole grains), glycogen stores are depleted and there is a reduction in beneficial fiber . Over time, this can:
Put added stress on the liver, impacting metabolism, sleep, energy, weight, and the body’s ability to properly detoxify.
Impair detoxification pathways and the ability to clear HORMONE waste that depend on carbohydrate-derived compounds.
No Naked Carbs! Complex Carbs should never be served “naked”. Butter, Olive Oil, Coconut Oil are great options to pair with your potato, broccoli, zucchini, rice, oats and the rest. These fats not only provide extra nutrients, but they also slow the digestion of whole food carbs allowing the body to break them down more effectively and therefore absorbing more nutrients and steadying blood sugar. Fats are our slow burning fuel (keep us full & satisfied between meals), carbs are our quick fuel (like kindling) for the quick burn to get things started.
Whole Food Carbohydrates: Fuel That Works With You, Not Against You
💪 Why This Matters in life over the age of 50
During this chapter, hormone shifts can add to Blood sugar swings amplifying fatigue, mood changes, hot flashes, craving and weight gain. Stable glucose helps your thyroid and adrenals stay balanced, while fiber-rich carbs support estrogen detox and gut health.
Choosing whole carbs isn’t about restriction — it’s about BALANCE creating: steady energy, clearer thinking, weight management, supported bone health and deeper sleep.
Bottom line: You might notice the scale drop when cutting most whole-food carbs — but that short-term win can come at a long-term cost. Without those nutrient-rich foods, your body misses key vitamins, minerals, and fiber that keep metabolism, hormones, and energy balanced.
This Edition’s Recipe: Potato Bowl ~ (Includes healthy fat for energy and the slowing of digestion as well as aiding in the absorption of key nutrients)
Toss cubed sweet potatoes with coconut oil (melted), cinnamon, and a pinch of sea salt. Roast until golden in a glass casserole at 400 until fork tender.
Top with almond butter and flax seeds as part of a hormone-friendly breakfast, lunch or dinner that keeps you fueled for hours. Remember: balance the carbs and fats with whole food protein.
💚 Your Empowerment Reminder
You don’t have to cut carbs — just choose the ones that love you back.
On a balanced plate, with good digestion, whole food carbs are your allies for energy, metabolism, and mood stability.
👉 Ready to learn how to balance your plate and understand what your body is telling you for better energy, better sleep & feeling more fit? Join my Energy & Metabolism Reset program — 1:1 nutrition and health coaching designed to help you rebuild vitality from the inside out.
Set up your FREE call HERE to learn about this life changing program.
In health,
Kelly, NTP
Saratoga Springs, NY 585-233-2793
email: kelly@thenutritionconnectionllc.com
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