Welcome to Carb College

Today, we’re going back to school and learning all about carbohydrates—and we’re going to clear up a lot of misconceptions about them!

When we talk to men and women about carbohydrates, we've noticed an interesting trend: most people believe carbs consist solely of bread, pasta, rice, and potatoes. But here's the thing—there's an entire world of carbohydrates out there, and understanding them is a game-changer when it comes to balancing your blood sugar and living the PFC3 lifestyle. Let’s dive in!

There are 3 types of carbohydrates: light carbs, dense carbs, and fatty carbs.

Light carbohydrates consist of most fruits and vegetables: strawberries, peaches, apples, broccoli, carrots, asparagus, etc.

Light carbs are nutrient-dense and naturally lower in calories. They typically have a low glycemic index, which means they cause a slower rise in blood sugar levels, making them great for keeping your energy steady throughout the day. The fiber in these carbs also aids digestion and promotes a healthy gut.

Dense carbohydrates consist of beans, sweet potatoes, rice, pasta, oats, quinoa, etc. 

These carbs are packed with complex carbohydrates, which means they break down more slowly in the body, providing a longer-lasting energy source. Dense carbs are essential for fueling your body and keeping your metabolism active. They’re also excellent for replenishing your energy after a workout and keeping you full and satisfied.

Fatty carbohydrates are your more indulgent, processed carbs—like french fries, mac & cheese, cakes, cookies, and doughnuts.

Fatty carbs often come with added fats and sugars, making them higher in calories and quicker to spike your blood sugar. The fast digestion of these carbs can lead to energy crashes, increased cravings, and even inflammation in the body over time. They should be enjoyed in moderation, as they don’t offer the nutrient value that light or dense carbs do.

How Does Each Type of Carb Affect Your Blood Sugar?

• Light carbs cause a gentle rise in blood sugar, making them perfect for snacking or balancing out denser meals.
• Dense carbs are great for sustained energy and supporting active lifestyles, but they still need to be eaten in the right proportions to avoid blood sugar spikes.
• Fatty carbs tend to cause rapid blood sugar spikes, followed by crashes, leaving you feeling fatigued and craving more sugar later. These can be more challenging for your body to process, leading to long-term issues with blood sugar regulation if consumed too often

To make sure your carbs are working for you, here are a few tips to keep your blood sugar stable, reduce inflammation, and promote long-term health:

• Pair your carb with protein and fat: When you eat carbs on their own, they tend to break down more quickly and spike your blood sugar. But pairing them with a protein (like chicken, eggs, or fish) and a healthy fat (like avocado or nuts) helps slow down the release of sugar into your bloodstream, keeping your energy steady.
• Get the proportions right:
• Women should aim for 1 fist-full of carbs per meal (approximately 16-20g or 3oz).
• Men can have 2 fist-fulls of carbs per meal (approximately 25-30g or 5oz).
• Handling fatty carbs: If you choose a fatty carb (like a piece of cake or a serving of fries), try to balance it with fiber from vegetables and make sure you’re including plenty of water to help your body digest it more efficiently. It’s all about balance, not deprivation!

Carbs are essential for energy and health, but it’s how we manage them that makes the difference. By learning to balance your light, dense, and fatty carbs, you’ll set yourself up for blood sugar stabilization, sustainable energy, and a lifetime of FOOD FREEDOM with the PFC3 lifestyle.

Commit these principles to memory—they will serve you well on your journey to optimal health!

Congratulations, you've just earned your degree from Carb College—now go get 'em'!