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Mastering Carbs for Long-Lasting Energy
Carbs often get a bad reputation — but they’re actually one of the most essential parts of a healthy diet. In this webinar, we’re setting the record straight on why your body and brain need carbohydrates, the difference between simple and complex carbs, and how to balance them for steady energy and performance. Plus, we’re busting some of the most common carb myths.
🔋 Why Carbs Are Essential
Carbohydrates are your body’s primary energy source. They power your brain, muscles, and even your hormones. In fact, your brain alone requires about 130 grams of carbs per day just to function properly. Unlike your muscles and liver, the brain can’t store carbs, so it relies on a steady intake from your diet.
What happens when we cut carbs too low?
- Fatigue and low energy
- Brain fog and irritability
- Poor exercise performance
- Disruption in sleep, mood, and hormone balance
- Loss of muscle mass
- And let’s not forget: carbohydrates are key to gut health, providing the fiber that feeds your gut bacteria, supports digestion, and even helps produce serotonin (your happy hormone!)
🪫 What Happens Without Enough Carbs
When your body doesn’t get enough carbs:
➡️You’ll feel tired, sluggish, and unmotivated
➡️Your body may break down muscle for energy
➡️You risk nutrient deficiencies from missing fiber-rich foods like fruits, veggies, and grains
➡️Hormonal imbalances may occur, impacting hunger, fullness, stress, and sleep
Carbs aren’t just helpful — they’re necessary for nearly every system in your body.
🌾 Types of Carbohydrates
Simple Carbs
Quick-digesting and fast energy, but can lead to energy crashes if eaten alone. Found in:
🥐White pasta, bread, crackers
🍬Candy, sweetened drinks, maple syrup
🍌Low-fiber fruits like bananas, strawberries, mangoes
Great before a workout when paired properly, but best to combine with protein or fiber in regular meals to avoid blood sugar spikes.
Complex Carbs
Slower to digest, longer-lasting energy, rich in fiber and nutrients. Found in:
🌾Whole grains (quinoa, oats, brown rice, whole wheat bread)
🫘Beans, lentils
🌽Starchy veggies (potatoes, corn)
🥦Higher-fiber fruits and vegetables
These carbs help regulate blood sugar and keep you full longer.
🍴 How to Balance Carbs with Your Meals
A great way to keep carbs working for you is to balance your plate. Use the 3-part formula:
¼ Plate Carbs
Whole grains, fruit, or starches (like granola or pasta)
¼ Plate Protein
Lean meats, tofu, Greek yogurt, etc.
½ Plate Color
Fiber-rich vegetables and fruits for volume, vitamins, and minerals
Example: A Greek yogurt bowl with granola (carbs), yogurt (protein), and berries (color/fiber)
Even if you opt for refined carbs (like white pasta when dining out), you can still create balance by adding a lean protein and plenty of colorful vegetables.
🤔 Common Carb Myths Debunked
Myth #1: Eating carbs causes weight gain.
Truth: Overeating anything can cause weight gain. Carbs only contribute to fat gain when overall intake exceeds energy expenditure.
Myth #2: Low-carb diets are the healthiest.
Truth: You might lose water weight quickly on low-carb diets, but they’re hard to sustain. Carbs are satisfying, enjoyable, and needed for long-term success.
Myth #3: All carbs are the same.
Truth: Complex carbs provide fiber, vitamins, and minerals. Simple carbs can be useful in the right context but shouldn’t dominate your diet.
Myth #4: Avoid fruit because it’s full of sugar.
Truth: Fruit contains natural sugars plus fiber, vitamins, and antioxidants. It’s a nutrient powerhouse and absolutely belongs in your diet.
Carbs are not the enemy. They’re a crucial energy source that fuels your body and supports brain health, gut health, muscle repair, and hormone balance. Instead of cutting them out, focus on:
✅Choosing complex carbs most of the time
✅Pairing carbs with protein and fiber for balance
✅Listening to your energy levels and adjusting intake as needed
Questions?
You can message us in the chat here or book your free nutrition evaluation with Sam Cutrona, MS, RD here. And don’t forget—our nutrition webinars happen monthly on Mondays. Sign up for our email list to be notified of the next one!