In this post, we’re going to tackle a phrase you’ve probably heard before:
'All carbs are not created equal.'
But what does that really mean? And more importantly — why does it matter for your health?
Let’s break it down, science-style!
First off:
When you eat ultra-processed carbs — things like white bread, candy bars, sugary cereals — these carbs are broken down very quickly into simple sugars.
🔹 These sugars enter your bloodstream quickly, causing a sharp spike in blood glucose.
🔹 Your pancreas responds by releasing a surge of insulin, the hormone that helps store sugar — often as body fat, especially if you’re sedentary.
Over time, if your blood sugar keeps spiking and crashing, your cells can become insulin resistant — meaning they stop responding properly to insulin.
This forces your pancreas to work overtime, pumping out more and more insulin, until it eventually burns out — leading to conditions like pre-diabetes and type 2 diabetes.
Now contrast that with carbs from whole, natural foods — like non-starchy vegetables, certain nuts, and low-sugar fruits.
🔹 These foods contain fiber, micronutrients, and natural compounds that slow digestion.
🔹 The sugars are released gradually, leading to a much smaller, slower rise in blood sugar.
🔹 That means less stress on your pancreas and a lower risk of insulin resistance.
Think of it like a campfire:
Fast carbs are like throwing gasoline on a fire — whoosh!
Slow carbs are like adding slow-burning logs — steady, controlled energy.
Let’s look at a real-world comparison:
Here’s the glycemic load — a measure of how much a food raises your blood sugar — for some common foods.
Ultra-Processed Food Glycemic Load (High)
White bread (2 slices) 30
Sugar-sweetened soda (12 oz) 25
French fries (medium serving) 22
Breakfast cereal (Frosted Flakes) 21
Candy bar (Snickers-sized) 22
Whole, Natural Food Glycemic Load (Low) Broccoli (1 cup cooked) 3
Almonds (1 ounce) 1
Blueberries (1/2 cup) 5
Avocado (1 whole) 1
Zucchini (1 cup cooked) 2
See the massive difference?
Fast carbs slam your body with sugar. Slow carbs — found in natural, unprocessed foods — keep things smooth and manageable.
For some people — especially those already struggling with blood sugar issues — even healthy carbs can add up.
That’s why approaches like keto or even the carnivore diet — which nearly eliminate carbs altogether — can be so powerful.
🔹 By reducing carbs drastically, these diets help stabilize blood sugar, reduce insulin levels, and improve overall metabolic health.
🔹 Studies show people on low-carb diets often see improvements in weight loss, HbA1c (a marker of blood sugar control), and even blood lipid profiles like triglycerides.
So remember:
It's not just about carbs — it's about what kind of carbs you eat, how fast they digest, and how your body responds.
The better your blood sugar control, the healthier your metabolism — and the longer and better you can live!
If you found this helpful, feel free to share your thoughts in the comment section below.
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Carnivore diet is best for those with plant-based food sensitivities