“Wait, That’s a Carb?” – What Carbohydrates Really Are (and How to Eat Them for Energy, Not Weight Gain)
Carbs get a bad rap.
Ask around and you’ll hear things like:
“Carbs make you gain weight.”
“Cut out carbs and you’ll drop kilos.”
“I only eat carbs on cheat days.”
But here’s the truth:
Carbohydrates are not the enemy.
They’re not just bread, pasta, or rice.
And your body actually needs them—especially as a woman over 35.
So let’s clear up the confusion.
🍞 First: What Actually Is a Carbohydrate?
Carbohydrates (aka “carbs”) are one of the three main macronutrients your body needs to function properly—along with protein and fat.
Carbs break down into glucose, which your body uses as its main source of fuel for your brain, muscles, nervous system, digestion, and hormone balance.
But not all carbs are the same—and they’re not just found in pasta, bread, or rice.
🤯 Surprise! These Are All Carbohydrates Too:
Many people are shocked to learn just how many foods are technically carbohydrates:
Fruit (banana, apple, berries, mango)
Vegetables (corn, carrot, beetroot, potato, pumpkin)
Legumes (chickpeas, lentils, baked beans)
Milk & yogurt (natural lactose = natural sugar = carb)
Oats and muesli
Crackers, wraps, couscous, quinoa
Sugar, honey, maple syrup
Cakes, pastries, lollies, soft drink (aka refined/processed carbs)
So yes—an apple is a carb.
So is a bowl of oats.
And so is your nightly chocolate bar.
But the key difference lies in how processed the carb is, and what it’s paired with.
✅ The 2 Main Types of Carbohydrates
Complex Carbohydrates (a.k.a. slow-release carbs)
Found in whole foods: oats, sweet potato, legumes, wholegrain bread, brown rice, veg
Contain fibre, vitamins, and minerals
Break down slowly, keeping you full and stabilising blood sugar
Support mood, energy, digestion, and hormone balance
Simple or Refined Carbohydrates (a.k.a. fast-release carbs)
Found in lollies, white bread, soft drinks, pastries, sugary cereals
Break down quickly = spike in blood sugar = crash later
Low in fibre, nutrients and satiety
You don’t have to eliminate all refined carbs, but too much of them—without balance—can lead to energy crashes, cravings, and fat storage.
⚖️ So How Do You Eat a Balanced Amount of Carbs?
It’s not about cutting carbs. It’s about choosing the right ones and pairing them wisely.
Here’s how:
1. Choose mostly whole, unprocessed carbs
Swap refined choices for nutrient-rich ones:
White toast → grainy/seedy sourdough
Sugary cereal → oats with fruit
White rice → basmati or brown rice
Pastries → homemade muffins with oats and fruit
2. Pair carbs with protein and healthy fats
This slows digestion, keeps you fuller, and prevents blood sugar crashes.
Example:
Instead of just a banana → have it with Greek yogurt or a handful of nuts
Instead of plain toast → add eggs, avo or cottage cheese
3. Space them out across the day
Carbs are best used when your body can put them to work—during the day, around activity, and in meals that support energy needs.
🧠 Why Women 35+ Especially Need Carbs
As we age, hormone shifts (hello, perimenopause) can impact energy, mood, sleep, and metabolism.
Cutting carbs too low can backfire by:
Disrupting sleep
Slowing your metabolism
Increasing cravings
Causing mood swings or brain fog
Messing with thyroid and cortisol balance
Balanced carbs = steady energy, better workouts, fewer cravings, and a happier brain.
🥗 A Sample Day of Balanced Carbs
Breakfast
Scrambled eggs on grainy toast + tomato
Coffee or tea
Snack
Banana + small handful of almonds
Lunch
Chicken and roast veggie bowl with brown rice or quinoa
Snack
Greek yogurt with berries and oats
Dinner
Grilled salmon with sweet potato, greens and olive oil
Evening
Herbal tea + a square of dark chocolate if you fancy it
No cutting. No extremes. Just smart, balanced energy.
🧡 Final Thought: Carbs Aren’t the Villain—They’re Just Misunderstood
You don’t have to fear carbs.
You don’t have to give them up to lose fat or be healthy.
You just need to learn which carbs serve you, how much you need, and how to eat them in a way that works for your body.
Carbs are brain food.
Carbs are fuel.
Carbs can be part of a nourishing, sustainable way to eat.
And yes—even potatoes can be part of the plan.
Would you like a visual “Carb Cheat Sheet” that shows which carbs are best for fat loss and hormone balance? I can make you one!