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What Is The Truth About Carbs and Blood Sugar (What Your Doctor Didn’t Tell You)


Let me guess what your doctor told you:

“Cut carbs.”

And maybe they handed you a list of foods to avoid:

  • Bread
  • Pasta
  • Rice
  • Potatoes
  • Fruit
  • Anything with sugar

And you walked out of that appointment thinking:

“Great. So I can never eat anything I enjoy again.”

But here’s what most doctors don’t tell you:

Not all carbs are created equal.

And cutting ALL carbs isn’t necessary (or even sustainable) for most people.

Let me explain.

What Are Carbs, Really?

Carbohydrates are one of three macronutrients (along with protein and fat).

Your body breaks carbs down into glucose (sugar) and uses it for energy.

But not all carbs break down the same way.

There are two main types:

1. Simple Carbs (Fast-Acting)

These break down quickly and spike your blood sugar fast.

Examples:

  • White bread
  • White rice
  • Candy
  • Soda
  • Pastries
  • Most processed snacks

Your body digests these in minutes—and your blood sugar shoots up.

2. Complex Carbs (Slow-Acting)

These break down slowly and cause a gradual rise in blood sugar.

Examples:

  • Vegetables (broccoli, spinach, cauliflower)
  • Legumes (beans, lentils)
  • Whole grains (quinoa, oats, brown rice)
  • Sweet potatoes

Your body takes longer to digest these—so blood sugar rises more gradually.

The Problem Isn’t Carbs. It’s WHICH Carbs.

Here’s what most people get wrong:

They think they have to eliminate ALL carbs to manage diabetes.

So they cut out:

  • Fruit
  • Sweet potatoes
  • Beans
  • Oats

But those foods are nutrient-dense and fiber-rich.

And when you eliminate them, you’re left with a very restrictive diet that’s hard to stick with long-term.

Here’s the truth:

You don’t have to eliminate all carbs.

You just have to choose BETTER carbs.

How To Choose Better Carbs

Here’s the framework I use:

Ask: Does this carb come with fiber?

Fiber slows down digestion—which means blood sugar rises more gradually.

High-fiber carbs (better choice):

  • Vegetables
  • Berries
  • Beans and lentils
  • Quinoa
  • Oats
  • Sweet potatoes (with skin)

Low-fiber carbs (avoid or limit):

  • White bread
  • White rice
  • Pasta
  • Crackers
  • Chips
  • Candy

The Glycemic Index (A Useful Tool)

The glycemic index (GI) ranks foods based on how quickly they raise blood sugar.

Low GI foods (55 or below) = slow, gradual rise
 Medium GI foods (56–69) = moderate rise
 High GI foods (70+) = fast spike

Examples:

Food

Glycemic Index

White bread

75 (high)

Whole grain bread

51 (low)

White rice

73 (high)

Brown rice

68 (medium)

Sweet potato

63 (medium)

Broccoli

10 (low)

Strawberries

41 (low)

You don’t have to memorize the GI.

Just use it as a general guide:

Lower GI = better for blood sugar stability.

Carbs Aren’t The Enemy. Portion Size Is.

Here’s another truth most people miss:

It’s not just WHAT you eat.

It’s HOW MUCH you eat.

Even “good” carbs can spike your blood sugar if you eat too much of them.

Example:

Small portion of brown rice (1/2 cup) = gradual rise
 Large portion of brown rice (2 cups) = spike

The solution?

Control your portions.

A simple rule:

  • Half your plate: Non-starchy vegetables (broccoli, spinach, salad)
  • Quarter of your plate: Protein (chicken, fish, eggs)
  • Quarter of your plate: Carbs (sweet potato, quinoa, beans)

This naturally limits carb intake without feeling restrictive.

Pairing Carbs With Protein and Fat

Here’s a chef trick:

Carbs eaten alone spike blood sugar faster than carbs eaten with protein and fat.

Why?

Because protein and fat slow down digestion.

Examples:

❌ Carb alone:
 Apple (blood sugar spikes)

✅ Carb with protein/fat:
 Apple + almond butter (blood sugar rises gradually)

❌ Carb alone:
 Sweet potato (moderate spike)

✅ Carb with protein/fat:
 Sweet potato + grilled chicken + olive oil (gradual rise)

The takeaway:

Don’t eat carbs by themselves.

Pair them with protein or fat.

Fruit: Friend or Foe?

A lot of people avoid fruit because it has sugar.

But here’s the thing:

Fruit also has fiber.

And fiber slows down how quickly the sugar is absorbed.

Best fruits for blood sugar:

  • Berries (strawberries, blueberries, raspberries)
  • Apples (with skin)
  • Pears (with skin)
  • Grapefruit
  • Peaches

Fruits to limit:

  • Bananas (high sugar, lower fiber)
  • Grapes (high sugar, low fiber)
  • Pineapple (high GI)
  • Watermelon (high GI)

How to eat fruit:

  • Eat it with protein or fat (e.g., apple + almond butter)
  • Eat it in small portions (1/2 cup berries, not 2 cups)
  • Avoid fruit juice (all sugar, no fiber)

The Bottom Line

Here’s what you need to remember:

  1. Not all carbs are bad

Complex carbs with fiber are fine in moderation.

  1. Portion size matters

Even “good” carbs can spike blood sugar if you eat too much.

  1. Pair carbs with protein and fat

This slows digestion and prevents spikes.

  1. Choose lower-GI carbs when possible

Vegetables, berries, beans, quinoa, sweet potatoes.

  1. You don’t have to eliminate carbs completely

You just have to be smarter about which ones you eat—and how much.

Your Turn

If you want the full framework for building a food plan that works for YOUR life—without eliminating everything you love—get the book.

Get the book + audiobook for $7.95 →

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