Let’s talk about something that’s been unfairly dragged through the mud for way too long: carbohydrates. More specifically, complex carbohydrates—the kind that come from whole, unprocessed plants.
As a nutritionist who's lived and breathed (and eaten) the power of a whole foods, plant-based lifestyle for over two decades, I’ve got a confession: Carbs saved me.
When I was struggling with inflammation, the last thing I needed was restriction. What I did need was real, unprocessed food. Whole grains. Root veggies. Legumes. Fiber. And yes—carbs.
Let me explain why complex carbs are not just “okay”—they’re essential.
🚴♀️ Carbs Are Your Body’s Favorite Fuel
Your body, especially your brain and muscles, runs on glucose. And guess what? Glucose comes from carbohydrates.
Now, I’m not talking about the white bread, soda, or donut kind of carbs—that’s a whole different story. I’m talking about the good stuff:
Quinoa
Sweet potatoes
Brown rice
Oats
Beans and lentils
Fruits and vegetables
Whole grain pastas and breads
These are complex carbohydrates—meaning they’re packed with fiber, vitamins, minerals, and a slow-burning source of energy that helps you stay full, focused, and energized. According to the Institute of Medicine, carbohydrates should make up 45–65% of your daily calories, mostly from whole sources (IOM, 2005).
🌾 Slow Burn, Steady Energy
One of the biggest differences between complex and refined carbs is how they affect your blood sugar.
Refined carbs (like white flour, sugar, and ultra-processed snacks) burn fast and leave you crashing later. Complex carbs? They burn slow and steady, giving your body sustained energy without the rollercoaster (Slavin, 2005).
If you’ve ever felt "hangry," lightheaded, or like you needed a nap after lunch—it could be your body begging for balanced, whole food carbs.
💪 Complex Carbs Help with Recovery, Strength, and Focus
Whether you’re an athlete or just trying to power through your day, complex carbs play a huge role in:
Muscle recovery
Mental clarity
Mood stability
Hormone support
Digestive health
Complex carbs replenish glycogen (your body’s energy storage) and help protein reach your muscles post-workout (Burke et al., 2011). Their fiber also feeds your gut microbiome, which impacts everything from mood to immunity (Conlon & Bird, 2015).
🌱 Why I Embrace Carbs on a Plant-Based Diet
Eating plant-based means most of my meals are naturally higher in complex carbs—and that’s a good thing. People are often surprised when I say I eat sweet potatoes, rice, oats, and fruit daily. But these foods are loaded with nutrients and fuel my body in a way nothing else can.
In fact, studies have shown that plant-based diets rich in complex carbohydrates improve blood sugar control, lower cholesterol, and reduce inflammation—all while boosting energy and mood (Kahleova et al., 2018).
When I embraced whole, plant-based carbs, my energy skyrocketed, my inflammation dropped, and my digestion finally found peace.
🧡 Let’s Drop the Fear
If you’ve been afraid of carbs, I hear you. The diet industry has sold us some serious carb-phobia over the years. But science—and real-life experience—say otherwise.
Complex carbohydrates are not your enemy. They’re your ally. They’re a crucial part of a balanced, vibrant, plant-powered life. And when you choose them in their whole form, they do so much more than fill you up—they fuel your purpose.
So go ahead, eat the sweet potato. Have the bowl of oats. Enjoy the beans and rice. Your body knows exactly what to do with them.
📚 References:
Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.https://nap.nationalacademies.org/catalog/10490
Slavin, J. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418.
Burke, L. M., et al. (2011). Carbohydrates and exercise performance. Sports Medicine, 41(8), 683–700.
Conlon, M. A., & Bird, A. R. (2015). The impact of diet and lifestyle on gut microbiota and human health. Nutrients, 7(1), 17–44.
Kahleova, H., et al. (2018). A plant-based dietary intervention improves beta-cell function and insulin resistance in overweight adults: A 16-week randomized clinical trial. Nutrients, 10(2), 189.
Are you interested in learning more about health and wellness for you and your family? Contact Maria to learn more:
Contact Maria Hubscher, Chief Wellness Officer and Nutritionist
Follow us on Instagram or Facebook to learn about more health tips.
Have a Healthy and Purposeful day!