Carbohydrates are good. They are the body’s first and most preferred source of energy, effectively powering the brain, motor activity, and nervous system. The reason they are the preferred fuel is that of all macronutrients, carbohydrates are the fastest to convert into energy. Some can be digested in as little as half an hour, while others can take as little as 45 minutes. Proteins, on the other hand, take several hours, and fats up to six hours, to digest and convert into energy.
However, not all carbohydrates are the same. Complex carbohydrates are nutrient-dense and often contain additional fiber, while simple carbohydrates are typically found in processed or ultra-processed foods that are low in fiber. Complex carbohydrates include fruits, grains, vegetables, beans, and legumes. Simple carbohydrates include processed white bread, fried foods, pastries, chocolate, and energy drinks.
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What are “naked” carbohydrates?
The term “naked carbs” has been popping up more and more lately. These are carbs that are not combined with protein, fat, or fiber—components that slow the rise in blood sugar they can cause.
“Carbohydrates themselves aren't bad, but context is important,” explains April Morgan, head of nutrition at Artah. “In their pure form, especially refined ones, 'naked' carbohydrates are more likely to cause a spike and subsequent drop in blood sugar levels, which can lead to fatigue or hunger shortly after eating.”
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A simple way to make carbs more stable for your blood sugar is to “dress” them. That is, combine them with protein, fat, or fiber, which will soften the glucose spike. Because protein and fat are digested more slowly, they slow down the release of carbs into your bloodstream. Just as a truck on a highway slows down other cars. This ensures a more even glucose response and reduces “energy crashes.”
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Why does blood sugar level matter?
“From a hormonal perspective, blood sugar stability is fundamental. When this balance is disrupted, it can affect cortisol levels, appetite, and reproductive hormones,” notes nutritionist and author Jessica Shand.
In other words, when your blood sugar levels are constantly rising and falling, your body is under constant stress and trying to cope with the excess energy. Experts emphasize that complex carbohydrates behave differently than simple ones. “There is a significant difference between 'natural carbohydrates', such as bananas, sweet potatoes, whole grains and legumes, and refined, quickly digestible carbohydrates,” Shand emphasizes.
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Complex carbohydrates contain both soluble and insoluble fiber, which help to avoid sudden fluctuations in glucose levels. “Soluble fiber dissolves in water and forms a gel-like mass in the intestines, which slows down the emptying of the stomach and promotes a gradual entry of glucose into the bloodstream,” she explains. Insoluble fiber, on the other hand, is the so-called “crude fiber,” which doctors advise consuming more often. Both types play an important role in regulating sugar levels and the functioning of the digestive system. “Fiber acts as a natural buffer – a kind of “clothing” for carbohydrates,” adds Morgan. For example, a kiwi, which is rich in fiber, is much less likely to cause a sharp spike in blood sugar than a donut.
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A balanced approach
For most people, there’s no need to over-monitor their blood sugar levels. The exception is conditions like diabetes. In other cases, constantly paying close attention to spikes can be unnecessary. As nutritionist and cookbook author Emma Bardwell explains, trying to avoid spikes in blood sugar entirely is like trying to prevent your heart rate from rising during exercise. “Both are normal, healthy responses that tell you that your body is working properly. The idea that you need to completely smooth out spikes is not well-founded and can only increase food anxiety,” she says.
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How to “dress” carbohydrates
“Naked” carbs are nothing to worry about. Sweet potatoes are always a better choice than cookies (although both can be included in your diet). The best approach is to create meals that have a balanced mix of fiber, protein, fat, and carbs. This helps keep your blood sugar levels more stable and allows for natural fluctuations.
The right combinations with carbohydrates from Emma Bardwell:
- Overnight oatmeal with chia seeds, nuts and raspberries
- Whole grain toast with eggs and avocado
- Fruit salad with Greek yogurt, seeds, and a little nut butter
- Rice or quinoa bowl with edamame, tofu (or salmon) and olive oil and lemon dressing
- Beans on rye toast with a crispy fried egg and a serving of stewed greens
Based on material from: Vogue.co.uk