Carbs - Finding Your Balance
Confused about Carbs?
Right now, it seems like everywhere you look, there are strong opinions on diet - often from people who lack qualifications but still have influence. I try to be careful with what I say, but I want to be true to myself (and to the hours I spend researching and working in clinic). So here goes: my personal (and educated!) opinion on carbs.
I love carbs, and I eat them! But I do pay attention to which carbs I eat, what I pair them with, and now that I’ve hit midlife, how my body responds.
💥For anyone with hormones running riot, you are probably becoming more sensitive to carbs, worth thinking about.
We’ve all seen diets promoting the exclusion of carbs. Take the carnivore diet - primarily animal protein and fat. People who love it report improved energy, weight management, and benefits for some chronic health issues like autoimmune conditions. For a small percentage of people, yes this can work, but in general, it needs careful consideration and monitoring.
This is part of why I love what I do - the science is constantly evolving, and there’s always something new to learn. If this isn’t your full-time job, I completely understand how confusing it can feel. Just on the one topic the plant-based teams are chanting “cut red meat” and the meat-lovers screaming “eat more!”
So, back to me - I love carbs and I also enjoy a good quality piece of red meat about once a week. Yes, red meat contains arachidonic acid, an omega-6 fat linked to inflammation, but it’s all about balance. Omega-6 isn’t the devil; it’s the ratio of omega-3 to omega-6 that’s the real issue.
The carnivore diet eliminates all those plant-based foods which are abundant in my Nourish Week programmes - nuts, seeds, vegetables, and fruit. For me, that would feel like missing out on all the delicious flavours I love (there will not be a Carnivore version of the Nourish Week!).
🎯The goal is ketosis, where your body burns fat instead of glucose (the sugars we get from carbs). But cutting out an entire food group raises questions about nutrients you might be missing.
(To be clear - if you are knowledgeable and careful, a carnivore approach can work for some. But for most people, it’s worth thinking about the nutrients you could miss long-term)
Fibre: Fibre is so important, yet most of us aren’t getting our recommended 30g a day (and hello, fibre-maxxing!). On a carnivore diet, what you get - essentially zero. Some supporters of the diet suggest fibre isn’t needed for gut health, but I’m skeptical. Robust evidence shows that consistently low fibre can lead to digestive issues, and trust me if you suffer you know it can make life miserable.
Thiamine (B1) & Folate (B9): We were taught folate comes from foliage - it was an easy one to remember! It’s vital for energy and red blood cell formation. Meat contains some folate, but excluding plants can make getting enough more challenging.
Calcium: Dairy is a rich source, though some carnivore plans exclude it. Alternatives include bone-in fish, kale, chickpeas, and almonds.
Magnesium: Natures Calm - crucial for heart health and relaxation. Found in pumpkin seeds, black beans, oats, and leafy greens.
Electrolytes including Potassium: Important for blood pressure, heart, and muscle function. Most potassium comes from fruits, vegetables, and legumes.
Vitamin C: Not produced by the body, so we rely on diet. It’s essential for immune health and collagen production, ps. if you’re spending money on a collagen supplement, getting enough vitamin C really helps it do its job.
Phytonutrients: These are the natural compounds in plants that help protect your body, fight inflammation, and keep your cells happy. Think of them as little bodyguards you get from fruits, veggies, nuts, and seeds - something you’d miss out on with a strict carnivore diet.
And let’s not forget flavour! Eggs, organ meats, oily fish, and bone broth are nutrient-dense, but vegetables, fruit, nuts, and seeds bring nutrients and enjoyment that I’d find hard to replace.
If the carnivore diet works for you, that’s fantastic. But long-term, it’s worth thinking about nutrient coverage and overall health. Deficiencies in B vitamins, fibre, calcium, potassium, and other nutrients can affect energy, digestion, bone health, and thyroid function. Targeted supplementation may be needed if you go down this path.
Food is complex, and removing an entire group isn’t always the answer. The best approach supports your health while still letting you enjoy your food.
I’d love to hear from you - have you tried a low-carb or carnivore approach? What was your experience? As much as I admire the dedication, I’d personally struggle without my beloved roasted veggies and granola!
Thinking of delving into keto next - does it really give endless energy, or is it just another fad? Let me know if you’re curious or have another subject you are interested in.
Keep me updated, and as always, any questions - just get in touch.
Happy eating,
Tasha
Goedeke S, Murphy T, Rush A, Zinn C. Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients. 2024 Dec 31;17(1):140. doi: 10.3390/nu17010140. PMID: 39796574; PMCID: PMC11722875.
