The Complete Guide to Carbohydrates

Guide to Carbohydrates- are they healthy

The most common objection I get when recommending a no-grain diet is: “What about the healthy whole grains? Don’t I need the fiber?” I covered this in depth in my grains post, but it seemed that a more thorough explanation of the role of carbohydrates in the body would be a good idea.

What are Carbohydrates?

Carbohydrates exist in varying levels in a lot of foods including grains, vegetables, fruits, beans, nuts, etc. Typically, foods containing grains have a higher carbohydrate content than, say, an equal amount of spinach. In general, the more processed the food, the higher the carbohydrate content. Any food that you eat: protein, fat, or carbohydrate, is broken down by the body. What you don’t immediately use is stored for later use.

Any form of carbohydrate is eventually broken down by the body into glucose, a simple form of sugar. While the body can use glucose for fuel, levels that exceed what  is needed are toxic to the body. In the long run, that whole wheat muffin, cup of millet, or bowl of oatmeal turns into the exact same thing as a cup of soda, a donut, or a handful of candy. The fructose in fruit and the carbohydrates in vegetables are recognized the same way.

The Problem of Carbs…

The problem is, glucose is actually toxic if it is just floating around in your bloodstream, so the body has a defense mechanism. Any glucose that is not immediately used is stored as glycogen in the liver and the muscles. This would be all well and good except that your body has a limited number of glycogen receptors. When these are full, as they almost always are in inactive people, the body only has one option left: to store all the excess glucose as saturated fat within the body.

To make matters worse for the inactive, carb addict, when the body senses glucose in the bloodstream, the pancreas releases a hormone called insulin (perhaps you’ve heard of it?) to signal the body to store the glucose as glycogen. If the glycogen receptors are full and it can’t do this, the body thinks that the cells didn’t get the message and releases even more insulin.

When this happens for a period of time, the cells start to become resistant to the presence of insulin, causing a vicious cycle. The body then releases even more insulin, trying desperately to get the cells to uptake the toxic glucose. The presence of excess insulin in the bloodstream is also toxic and further damages the receptors on these cells. Eventually, the insulin allows the glucose access to your fat cells to get it out of the bloodstream. In other words- Fat isn’t stored as fat in the body- Sugar (from carbohydrates) is stored as fat!

Now that we understand that, it is easy to see why the Insulin/Diabetes/Fat equation can be so confusing. It is the glucose from Carbohydrates that causes the rise in insulin, the insulin resistance and the excess fat, but since this commonly manifests itself as excess weight (fat) in the body, researchers once assumed that fat caused diabetes.

Interestingly, high fat diets are also blamed for heart disease, but fat got this reputation falsely as well. Excess glucose in the bloodstream is toxic, and a gross, sticky sludge. Combine this with the sticky glucose molecules that leech through the small intestines of people who consume grains, and you have a chemical structure similar to wall-paper glue. Which do you think has a higher possibility of clogging arteries: slippery lipids or sticky wall paper glue?

Excess glucose can also cause a rise in triglycerides (it has to be stored somewhere!) and cause joint inflammation. The body keeps storing excess glucose as fat, and the extra insulin that is excreted blocks the action of fat burning enzymes, reducing the body’s ability to burn stored fat. Soon, even the fat cells become resistant, so all the glucose and resulting insulin are free to circulate the bloodstream wreaking havoc and increasing cancer risk.

As if that weren’t enough, the resistance of your cells eventually keeps them from absorbing amino acids (proteins) either, making it difficult or impossible to build or maintain muscle. Since the cells are resistant and the body can’t access them for stored energy, it has no choice but to start cannibalizing muscle tissue and converting it into sugar for energy. Since the excess insulin is blocking  fat burning enzymes from functioning, the body can’t burn fat and is forced to burn muscle. (This, by the way, is the real cause of muscle wasting, not skipping meals, as some would suggest)

The ending to this sad story? Eventually, the liver is damaged by excess insulin and stops converting thyroid hormone T4 to T3, causing low thyroid function and excess weight gain. Nerve damage and loss of eyesight can follow. Finally, an exhausted pancreas throws in the towel and refuses to make insulin anymore. This lovely condition is called Diabetes, and comes with the added bonus of getting to inject high levels of insulin… until you die! Sound exciting? I didn’t think so!

What to do about it…

The good news is that the body has an amazing ability to heal and regenerate itself and that the reverse of the above horror story is also true. When we eliminate grains and other nutrient inferior sources of carbohydrates and get the carbs we do need from vegetables and fruits, our bodies start to become more sensitive to insulin again. Exercise helps too, as muscles that are being used need to access the stored energy (glycogen) inside them. This is the reason that type 2 diabetics often see improvement of symptoms when they adopt a consistent exercise routine.

Removal of bad carbohydrates and commitment to a regular exercise routine allow the body to become sensitive to insulin again. At this point, the body can burn body fat during the day because it is not busy trying to neutralize the toxic glucose in the bloodstream. Since the cells are not damaged, they can absorb amino acids from proteins again. At this point, the body is able to burn fat and build or maintain muscle with fairly little effort.

Unfortunately, this muscle building and fat burning won’t happen with the average American diet! It is estimated that the average American consumes between 350-500+ grams of carbohydrates a day from mostly processed grain and sugar sources. The body does need carbohydrates in some amount, so if grains and sugars aren’t the answer, where should we get them?

Vegetables (and some fruits) are the most nutrient dense sources of healthy carbohydrates. They also contain much higher nutrient levels than grains/sugars and have a cleansing effect on the body. The average person should consume around 100-140 grams of carbohydrates a day from mainly vegetable (and some fruit) sources for optimal health (and less if he/she is trying to lose weight). Consuming adequate levels of vegetables is also the answer to the “what about the fiber” question. Vegetables contain high levels of healthy fiber and are very helpful to the digestive system. Don’t believe me? Eat a bagel and drink a veggie smoothie and let me know which one cleans you out more!

While it is easy to buy into the argument that obesity and diabetes just come back to our genes, it just isn’t true. (I personally think the whole nature/nurture debate on genetic predisposition to health problems is less separated than we think. Families and those in the same culture tend to eat the same foods-causing the same problems!) We have much more ability to affect our gene expression than the mainstream media and the medical community would have us believe. For Moms, this means that the raising rates of childhood diabetes comes back to us…. kids don’t buy their own food!

Agree? Totally disagree? Share below in the comments!

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Reader Comments

  1. Thanks for such a clear and concise explanation of the carb/insulin problem. I’ve been following the GAPS diet for about 8 months. I felt really great for the first few months, but more recently have been having bouts of unexplained extreme tiredness.  My guess is that I haven’t been consuming enough carbs (as I typically only have veggies and a very small amount of fruit each day). Do you think it is possible that women need more carbs than those from veggies/fruits if they are nursing? (My 15-month-old still nurses on-demand for at least half of his daily food intake.)  

    • Its definitely possible, and I notice that some with nursing. I’d
      recommend starchy veggies like sweet potatoes or fruit if you think
      you need the carbs. Also with breastfeeding though, it could be that
      you need more fats. I’ve read the recommendation to add 4-6 tbsp of
      coconut oil or other quality saturated fat when nursing because baby
      is getting so much of your good fats through the milk. Personally, I
      noticed lack of energy more from not getting enough fats, even when
      I’m eating very little carbohydrates. There is also the possibility
      that your hormones could be shifting at this point and prolactin
      levels might be starting to drop, which can lead to fatigue.

      • Oh, I never would have thought of trying more fat!  I eat quite a bit already (mmm, butter), but now that you mention it, I do tend to feel the fatigue more in the afternoons, and my lunches are usually a bit lower in fat than my other meals.  I’ll try supplementing with some fat.  Thank you!

  2. I really appreciate your post!  I’ve recently removed grains from my diet and I’m always being told by others that this is dangerous but I FEEL soooo much better, and I’m losing the extra 20-30 pounds that I’ve been carrying around since in my 40’s.  I’m glad for your explanation of why it is working so well for me.  On my mother’s side there is a lot of adult-onset diabetes and I do not want to be among those numbers as I head into my 50’s and 60’s.  Thanks for the encouragement with “real” answers!

  3. What if I ate only sprouted grains in the form of Ezekiel Bread and Ezekiel Cereal?

    • That would be better, but there are still some harmful lectins and phytic acid even in sprouted grains and even sprouted grains can have a pretty big impact on blood sugar.

  4. What about brown rice?  

  5. I know this is an old post and hopefully you can still give me an answer. Am I understanding correctly that you are saying that type1 diabetes is preventable? That doesn’t make any sense to me, some people are diagnosed as young as two years old, they haven’t been alive long enough to sabotage their body with food. I have always had the understanding that type2 diabetes is preventable, type1 is not. Please let me know if this is wrong.

    • I was curious about this too….I have had type I since 10 and my 10 year old developed it at age 1.  I do concur that food has something to do with it. It seems too convenient that the gene for Celiac disease and the gene for type I diabetes are one and the same. Just wish I knew that 10 years ago so I could have spared my son! (milk is a problem too)

      • Interesting article by Dr. Chris Kresser, 50 Shades of Gluten Intolerance, says that there are about 6 elements in gluten that people can react to, but current Celiac testing only screens for 2 of them. Which means you can have “normal” Celiac test results & still have the condition. He said that people who are sensitive to gluten are often also sensitive to the proteins in other grains & the milk protein casein because they are so structurally similar. This is why some people still have gluten-like problems even after going completely gluten-free.

  6. What’s your opinion on oxalic acid? I’ve heard a lot of different opinions on it. Some people say it inhibits mineral absorbtion like phytic acid, others say you don’t need to worry about it unless you’re prone to kidney stones. And then I’ve also seen people debating whether high-oxalic vegetables should be eaten cooked or raw! All this contradictory information is coming between me and my spinach, darn it!

    • I second this comment. It’s something that bothered me for a while. I decide kale is better substitute for spinach as it is a lot more healthy than spinach in that higher and more amounts of vitamins and minerals 😉 I learnt this way back in 2012 I believe too so can’t remember all the details

  7. I second the sprouted grains/Ezekiel question.

    • Post on this coming soon. Short answer: If you are going to consume grains, this is the way to do it, but there is no nutritional need to do so, and there are much better sources of nutrients…

  8. Love your comment about genetics not being the issue, but a matter of being raised to eat the wrong way so you continue to do that as an adult…been saying that for years! Kudos!!

  9. I completely agree with your last statement that it’s less about our genes and more about how we were raised to eat. My parents are polar opposites when it comes to how they were raised to eat. Thankfully for us, my mom is the one who raised us to eat, so we are all skinny twigs (except for my baby weight) while our cousins on my dad’s side are over weight.

  10. I know a lot of people here agree with this lady, but she has no idea what she’s talking about. I’m not here to preach on my soapbox about what the right way to approach dieting is, but picking up any anatomy and physiology textbook will disprove much of what she’s saying. So if she’s not getting her information from the experts, where then? Perhaps many of you that really want to learn about proper diet and living habits should do the research on your own instead of listening to a self-proclaimed nutritionalist. It’s not hard and it only takes a little bit of effort to learn these things. Do yourself a favor and spend the time to research a plan before you spend the time on the plan.

    • I agree.. I hope readers do take the time to do research before listening to me or anyone else. To be fair though, I not only have a background in this but have spent thousands of hours researching it, and your attempt to disprove anything I said (with sources) above is strictly your opinion…

      • I agree with Kevoh. Look, I adore your blog, love your recipes and especially all the effort and research that goes into every single one of your posts. You’ve helped many a great deal to live a more wonderfully natural life. However, when one starts speaking about the topic of diets and fitness, I strongly feel one needs to be a good role-model to serve as a living example of the strong claims they make. I cannot see you being such role model. I too, used to be on this no-grain low-carb high-fat wagon, supported by acclaimed research, always searching for more ways to make some no-sugar desserts due to insane cravings. This lifestyle has not only destroyed my metabolism, it has also generally slowed down my mental clarity and brought on what I thought was an ED but actually was my body’s scream for carbs. I’ve been a high-carb vegan now for over a year, I’ve lost the excess weight, gained great mental clarity, my health and skin improved immensly, and I have incomparably higher levels of energy. My mood swings and winter depression disappeared as well. This doesn’t go to say that veganism (or any one view) is the right answer – but these claims you’re making are very likely coming from research paid for by the meat industry and might not only be wrong, but also dangerous.

    • To be honest I already researched since I was 13 years old. And true there a lot I didn’t know I rather not take the risks anymore. My future and kids future is in stake. But I did know for some time the better option and diet from every source led back to veg being the main carb diet. I only decided at the time it was a bug step needed to really love your veg which at 16 years old and again at 24 I didn’t really. Still don’t love it enough to eat loads of it purely alone. But to be honest more ready to try make those next steps. But I know that the best nutrient dense foods are best forms of carbs even doctors attend scientist been saying it for years. But most people can’t convert away from variety sources and unhealthy choices so they justify it and make it simpler for us to follow. But truthfully half healthy is eating carbs from low nutrient sources and full healthy is taking it all from veg. Taking all your nutrient you can take from veg is super healthy. It’s common sense. So I don’t get the problem here

  11. I have just started reading your blog, and I see many posts that say “and some fruit”. Is it not ok to eat fruit like one would eat vegetables? I just got the book Eat to Live and the author says that eating all the fruits and veggies available to us is nutritionally good for your body. What are you thoughts? Thanks!

    • I think that when fruit and vegetables are lumped together, a lot of people prefer fruit and eat more of it, even though vegetables are more nutritionally dense in most cases. To me, vegetables are a staple at every meal, fruit is more of a treat because of how sweet and naturally yummy it is 🙂

  12. what about amaranth and quinoa being seeds would you consider them harmful?

    • I found an article that said quinoa and amaranth aren’t grains. I really wonder now because I love amaranth, especially popped amaranth 🙁

      “Not all seeds are grains. Only members of the grass family can meet this criteria. Since quinoa and amaranth belong to non-grass plant species, their seeds can not be defined as “grains.” Neither can buckwheat or psyllium. But no matter how great or how small a seed, or any part of a plant, may be, all are important sources of energy for humans and other animals alike.”

    • NO! Seeds are WAY better for you than grains.

  13. I found the above article to be very informative. I have really enjoyed reading everything on here. it just makes sense. i just have one question……Is this part a type-o? ” lovely condition is called Type 1 Diabetes, and comes with the added bonus of ”

    I thought it was type 2 diabetes that was brought on by poor diet and lifestyle choices? I was hoping you could clarify for me.

    • Yea I was going to post that that was a typo too. I’m pretty sure, it should say type 2.

    • I believe what she’s speaking of is those with Type 2 diabetes (where your body has trouble making enough insulin or managing your insulin don’t take responsibility for taking care of it and it gets worse until suddenly they have Type 1 diabetes (where you don’t make insulin at all) and must inject insulin for the rest of your life, because once you stop making insulin, you can’t re-start. This happened to my ex-husband, and now in his early ’50s he has lost all sight in one way and has numerous operations on the other. She is not speaking of juvenile diabetes (Type 1) which is different.

  14. I totally agree with this blog! I have eliminated grains from my diet as much as possible, and have lost 5kg without even trying! Most of this was belly fat! I have so much energy but do have to make sure I eat enough otherwise I get a low sugar slump. I eat 5 to 6 meals a day with a smoothie for breakfast. I am really grateful that you wrote this blog as nobody agrees with the way I eat, and now I have a little back up to defend myself with. Thanks so much!

  15. What I am curious about is the juice fast people have been going on lately. While they are getting nothing but good carbs from the juices, as I’ve calculated, they can be getting anywhere up to 400g! Isn’t that too much regardless of it being healthy carbs? Especially since it’s a low calorie diet. My friend takes in about 1300 calories a day, which is too little to exercise enough where his body could use all the carbs he’s getting. Or am I look at it all wrong?

    • Juice doesn’t have good or healthy carbs. It’s largely sugar. Fruit juices highly concentrate already sugar-filled fruit supplying the body with some vitamins, but drinking juice is mostly like drinking sugar water. Look up the sugar content of OJ. If your friend is drinking tomato juice mixed with stuff like spinach or celery (“V8”) it’s better, but it still ends up being a lot of sugar with little fiber.

      If your friend is only getting 1300 cals a day, then theoretically he/she is utilizing all those calories. If you count calories, then your friend should be losing weight. But are they losing fat or muscle? How healthy is this 400 carb day, with carbs largely coming from sugar? I believe Gary Taubes addresses this quality of a calorie in his books.

  16. What if you are someone who combines wheat and other “sort-of-defensible-bad-carbs” with a diet high in fiber, healthy animal protein, and nutrient dense fruits and veggies, and rarely eats the bad carbs alone? I can’t see how eating just sweet potatoes as my carb source would be healthy in the long run. Sourdough bread, rice, pasta, other cereal, and yes, the “good” carbs too, all help me with energy and going to the gym, but in my mind and from what I can tell, they all do pretty similar things in the right doses… Could be my “fast metabolism” though…

  17. What about quinoa?

  18. As a biology student I completely understand everything you’re explaining here. Very reassuring to know that you’re info is accurate! Personally, Im a health freak in the sense I’ve taught myself to get used to the taste of not adding salt to anything, not adding sugar to tea (im british so this was a sacrifice!) adding as little oil to the pan as possible. However i have a sweet tooth, and the majority of my diet is carbs. Some of it good, a lot of it bad (far too much cereal and cookies), I actually know it’s doing bad to my body because i get inflammation. Sometimes in my knee, or my finger, or I get a random swelling near my elbow or hand. Some days I’ll just eat large amounts of sugary baked goods. Luckily Im 17 and not overweight (yet) so my body’s doing a good job of looking after itself, but I don’t want things to get worse so Im taking out most if the carbohydrates in my diet

  19. CAREFUL WITH WHITE BASMATI RICE! I at white basmati rice EVERY DAY AROUND 5PM FOR A FEW MONTHS AND NOW I AM FAT! But going to the ABC Diet, which I did in the past and worked like a charm, thank goodness…then going up to just 1,000 cals per day. I made the mistake of getting depressed and eating huge amounts of basmati white rice EVERY DAY (even after rinsing it several times until the water was clear and not cloudy) with beans, and gain 30 pounds in 3 months even though my other meals were vegan. WHITE RICE = FAT!!!

  20. Great article!

    One correction re excess glucose: it is not stored in the body as saturated fat, rather it is converted to triglycerides via the liver, then stored in adipose tissue, which has free fatty acids, including unsaturated fats.

  21. I have been spending the last week reading all of your blog posts ALLLLL DAY ERRR DAY I absolutely love you, thank you for existing!

  22. Well, IDK. You lost me at slippery lipids v sticky glue. Slippery lipids (oil) can congeal too. They can tell just what type of FAT was eaten when they do an autopsy of those squishy (fat hardened) body parts. When I let my “silky” chicken fat come to room temp., it turns to sludge so I don’t think that’s a fair comparison. Mind you, I’m not against eating fat, just inflating the facts.

  23. There are some inaccuracies in this post…

    It’s kind of odd to say something like “the excess sugar gets stored as fat” and then act like that is always a negative thing. Basic biochemistry tells us that it is completely normal for the body to store fat directly after a meal and then release it for energy while we are not eating. That is how normal human and animal metabolism works. We typically do not burn off a meal directly as it enters the bloodstream unless one is doing intense exercise to where the calories in matches the calories out.
    Also, you talk about insulin as if it is this horrific hormone. Without insulin you would die. There is this huge war on carbs and insulin ever since T2 diabetes became such an epidemic. It is completely incorrect to say that insulin is toxic. It is also incorrect to say that blood glucose is toxic. Too much insulin or too much glucose in the blood is toxic, just like too much of anything else in the blood is toxic. Your body also releases insulin when you eat protein. It is a necessary hormone and is how your cells receive nutrients.
    This article seems to assume that everyone is also sedentary. And by using inactivity as a scapegoat for why carbs are bad and telling people to just lower carbs, it infers that it is okay to stay sedentary if your carbs are low. It is true that carb intake should be entirely dependent on activity level, however if you tell people to lower carbs and then subsequently promote more physical activity, then that is a recipe for disaster. Exercising without enough carbs to fuel the activity leads to decreased performance and can even seriously lower sex and thyroid hormone levels.
    Even if you promote “grain free” living (which is really kind of weird considering there is plenty of evidence that we are fully adapted to eat grains) then people need to be eating more things like quinoa, potatoes, fruit, etc.
    I’d love to see someone get T2 diabetes eating whole and unprocessed foods that even includes grains and some sugars if they are decently active. This whole low carb phenomenon is based on the polar opposite of the dietary guidelines (which no one even actually follows) and uses that as a reason for going low carb and high protein/high fat. I’ve seen plenty of active people completely burn out on such a diet and even slightly sedentary people end up with all sorts of hormonal issues from such. There is also plenty of research literature documenting the same things.
    Please look at the populations with the best figures and the populations that live the longest and you’ll see that their diets are actually highly starch based. They also have the lowest incidence of disease and premature death. Stressing out over eating low carb and a “perfect” diet will likely cause more harm than anything.
    I didn’t mean to derail your article completely, but it kind of perpetuates the bad science and misinformation surrounding carbs and insulin.

    • I have a bmr of 3200 calaories a day, i ate a largely clean high carh low fat diet as perscribed by my docotor. I went up to 274lbs and developed type 2 diabetes inside of a year. I switched to the lchf diet. Ive dropped my wieght to 225lbs and steadily losing 3 t 4 lbs a week. My nutritionist hack doctor misdiagnosed my lack of t2 and t4 thyriod and put me on a diet to develope type 2. Not only is the medical profession completely insane about carbs and health, your completely wrong.

      Low carb high fat is the way nature intended us to eat. Show me where human coumd get grains in the wild prior to the agrarian revolution.

  24. I think my husband and I would do very well to largely cut grains from our diet. I currently make a lot of our food at home (granolas, bread, crackers, muffins) to avoid vegetable oils.. My husband – though in good shape – eats A LOT of grains. He is convinced that is what his body needs for energy (along with fat). How can I make the transition… I’m guessing I just need to load the house with grain free snacks and cook grain-free meals, but I am afraid that won’t seem like enough food to him.. Any tips on how to ease family into these new diets… What sorts of snacks/meals should I make? Thanks for your info!

  25. I love you’re blog and agree that this style of diet works for treating type 2 diabetes it makes me angry that you are blaming all of us type 2 diabetics for a disease that Most of uswas not able to control getting. I followed a low carb diet, an very active, and work in a very active career but here at 35 I still got type 2 diabetes. My mom died at 46 from it, and both of my grand fathers died early from it. So to tell people that genetics doesn’t play that big of a role in whether you get diabetes just isn’t true. I didn’t choose this for my self and I didn’t give my self diabetes. If anyone should feel ashamed it’s the medical community who insist on type 2’s following the ADA’ idea of a diet which only perpetuates the cycle of being insulin resistant then giving more med’s or insulin, then gaining more weight, and needing more meds and so on and so forth . I tire of people assuming that it is a disease that people get because they are lazy or lack control. I know many people who are lazy and lack self control but guess what they don’t have diabetes. Maybe the conversation should be how to better control insulin resistance and less about were the blame lies so all the other type 2 diabetics who read yours and countless other blogs can come of the type 2 closet and not feel ashamed or ridiculed because they have a disease.

    • I am sorry for the loss of your family members to diabetes. Honestly, I am not trying to be insensitive, but this article is about carbs and how they affect the body, not diabetes. I mention Type 2 diabetes literally once (to mention a clinical fact), and I would never blame people who have this disease for contracting it!

  26. All vegan style diets are malnourished, and if GMO’d pathogenic, from starches carbohydrates to fruits these are all broken down into sugars at different rates, where is the non oxidized cholesterol the essential amino’s ?

  27. This is one of the best and easily understood articles I have seen on carbs. My nutritionist and I are constantly arguing about carbs. She insists on one fruit a day and only liow protein., but expects me to reach between 140 and 180 g of carbs per day. I have increased fruits, vegetables and protein, cut way back on grains, and sugar levels are greatly improved, with weight slowly coming off. I decided I needed to get away from the old traditions of allowed foods. In addition, essential oils have been a big help. I enjoy your website and read it every day. Thank you for your very informative posts.

  28. Hi Wellness Mama!
    Question- I’m trying to adopt a more vegan approach to consuming protein so that I don’t have to consume animal protein with each meal. I’m so torn on grains.
    I’m very active and maintain a well balanced diet that is for the most part, very low in sugar.
    Can you please share your input on grains such as buckwheat and farro? I would like to keep them in my diet as vegan options for protein along with beans and the like if they are truly healthy options. Thanks!

  29. Sprouted quinoa? Thoughts?

  30. Hi Katie,

    I had been doing the ARD, and just wondered how this fit into your recommendation of not adding grains? I know that I had read posts before about how you liked the idea of carb cycling that Dr. Christensen recommended. It can be so confusing sometimes:) I had gestational diabetes with all of my children (3) so wondering if maybe I should go back to no grains. Do you still do any of the principles with the Adrenal Reset Diet?

    • I still always do the light in the morning and wear orange glasses at night. I also focus on protein in the morning and work out and eat carbs only in the afternoons and evening…

      • what do you mean: “…do the light in the morning…”? what type of protein do you consume?

        • As Dr. Christianson recommends in the ARD, I make sure to get at least 30 minutes of light each morning. I typically consume leftover meats and veggies for breakfast.

  31. thank you for this article!!!
    I had to go on a No-Grain diet! It’s very hard but I bake my own Seed-bread and avoid bread, pasta, potatoes.
    I can eat Quinoa-flour and Buckwheat-flour in my Seed-bread but that’s it.

  32. I like this site, but this is seriously a misleading article out to demonize carbohydrate. The reader is left with idea that all carbohydrates are bad, and consumption will lead to what’s detailed in this article.

    In reality, this article is referring to the possible results from carbohydrate in excess, over a long duration of time. It also acts as if glucose somehow and issue, which is most fundamental to life.

    Excess carbs or fats will lead to issues. Excess fat will just immediately get stored as fat, and will also lead to weight gain and issues as well.

    • I think you get something wrong. Katie does not write that all carbohydrates are bad.

      Actually she writes: ” Vegetables (and some fruits) are the most nutrient dense sources of healthy carbohydrates. They also contain much higher nutrient levels than grains/sugars and have a cleansing effect on the body. The average person should consume around 100-140 grams of carbohydrates a day from mainly vegetable (and some fruit) sources for optimal health (and less if he/she is trying to lose weight).”

      This article matches the Research I did for myself and is very well written.
      Kind regards

      She does not say that all carbohydrates are bad