Carbohydrates often get a bad rap and there’s a lot of confusion about which, if any, carbohydrates you should be eating, especially when health and weight loss are your goals.
Depending on who you ask, carbohydrates can be described in very different ways. For some, they form an essential part of a well-rounded diet, whilst for others, they’re considered detrimental when trying to optimize your health.
Understanding the role of carbohydrates and tailoring intake to your unique needs is an important part of a well-formulated diet. Carbohydrates and can be found in a variety of foods considered to be healthy by many, including vegetables and fruits. Knowing the different types of carbohydrates and choosing to eat those that provide the most nutrients, can ensure that you take advantage of all the health benefits that carbohydrates may have to offer you.
What Are Carbohydrates &Why Do They Matter?
Carbohydrates are one of the three macronutrients, alongside protein and fat. They serve as a primary energy source, especially for high-intensity activities, and are critical for cellular function. However, not all carbohydrates are created equal.
Research has shown the importance of nutrient-dense carbohydrates as part of a well-formulated nutrition plan. They provide fuel for the body, are rich in vitamins and minerals, and support satiety.
The 3 most common classifications of carbohydrates are:
- Sugarswhich are made up of monosaccharides, including glucose, fructose and galactose. Besides table sugar, other sweeteners like honey, maple syrup, agave nectar and molasses all fall into this category.
- Starcheswhich are made up of longer chains of polysaccharides. Some common examples of starches include grains like brown rice, oats and quinoa, along with vegetables such as potatoes, peas and corn.
- Fiberis a type of carbohydrate that is not digested in the body. These healthy carbohydrates pass through the gastrointestinal tract, adding bulk to the stool to promote regularity. Dietary fiber is found in several foods, including fruits, vegetables, whole grains, legumes, beans, nuts and seeds.
At Pete’s Real Food, we focus on nutrient-dense, unprocessed sources such as:
- Root vegetables: Sweet potatoes, carrots, and beets
- Tubers: Yams, cassava, and taro
- Fruits: Berries, bananas, and seasonal options
- Non-starchy vegetables: Asparagus, cabbage, broccoli, spinach, and zucchini (though lower in carbs, they’re an important part of the diet)
Refined grains, sugars, and processed foods—hallmarks of the Standard American Diet—are excluded due to their negative impact on blood sugar regulation, inflammation, and gut health.
Read on here for some of our favorite roots and tubers
The Role of Carbohydrates In The Paleo Diet
While the Paleo diet is often mistakenly associated with low-carb or keto approaches, it can be flexible. Carbohydrate intake can range from very low to moderate or even higher, depending on individual factors. The role of carbohydrates in the diet include:
Provide Fuel for Activity: High-intensity workouts and endurance training often benefit from adequate carbohydrate intake.
Support Thyroid and Hormonal Health: Sufficient carbs can optimize thyroid function and support hormone balance, especially in women.
Contribute to Gut Health: Prebiotic fibers in vegetables and fruits nourish gut bacteria.
Aid in Recovery and Sleep: Carbs stimulate serotonin production, which can improve sleep quality and recovery.
This blog details the Paleo Diet
Assessing Your Personal Carbohydrate Needs
Personal carbohydrate needs vary widely depending on the person, lifestyle factors and activity levels, and health goals. A well formulated, Paleo diet would include nutrient dense carbs in appropriate portions spread throughout the day. Determining the amount of carbohydrates your body tolerates is important. Most recommendations fall between 2.7 and 4.5 grams of carbohydrates per pound of body weight each day.
Since portions are typically smaller than people think (a serving is considered to be 1 cup of starchy vegetable) it can feel challenging to choose the appropriate amount of starch in a meal and often, the vegetables get displaced. When plating a meal, it’s important to make your non-starchy vegetable portion larger than your starch component. This is an easy way to think of it so you there is less need to count, measure, weigh or track anything!
Determining your ideal carbohydrate can be guided by some simple suggestions. Here’s a step-by-step guide:
Consider Your Activity Level
- Sedentary or Light Activity: Lower carbohydrate needs; 50–100 grams per day may suffice.
- Moderate Activity: Aim for 100–150 grams per day.
- High-Intensity or Endurance Training: You may need 150–300+ grams per day, focusing on starchy Paleo-friendly options like sweet potatoes or fruits.
Evaluate Your Metabolic Health
If you have insulin resistance, diabetes, or are working toward fat loss, a lower-carb approach (under 100 grams daily) may be beneficial initially. Once metabolic health improves, you can experiment with increasing your intake.
We discuss a Paleo diet for diabetes in this post
Identify Your Goals
- Fat Loss: Moderate to lower-carb levels can help regulate insulin and support fat-burning.
- Muscle Gain: Moderate to higher-carb intake provides the energy needed for strength training and recovery.
- General Wellness: A balanced approach with 100–150 grams per day often works well for maintaining energy and health.
Factor in Your Hormones
Carbohydrates can support cortisol and thyroid balance, especially for women. Chronically low-carb diets may not be ideal for those experiencing adrenal fatigue or hypothyroidism.
Tune Into Your Biofeedback
Pay attention to how your body feels after meals and throughout the day
You may be consuming too few carbohydrates if you experience:
- Constipation
- Feeling dizzy or light-headed upon standing quickly
- Feeling chronically chilled and/or Having very cold fingers and toes
- Excess weight loss
- Fatigue or brain fog
- Difficulty sleeping
- Poor workout performance
Conversely, you may be consuming too many carbohydrates if:
- You use sweeteners(honey, maple syrup, etc.) on a daily basis
- Your fasting blood sugar is elevated in the morning
- You crave something sweet or starchy with each meal
- You regularly feel tired after meals or experience energy crashes throughout the day
- You experience bloating, especially after meals
- You wake up feeling hungry in the morning
- Your wound healing and tissue regeneration are slow or delayed (indicates insulin resistance)
Read more on the benefits and drawbacks low carb eating here
How to Include Carbohydrates In Your Paleo Diet
- Start with Real, Whole Foods: Build your meals around high-quality proteins, healthy fats, and non-starchy vegetables. Layer in starchy vegetables and fruits based on your needs.
- Time Your Carbs Strategically: Eating carbs post-workout or in the evening can optimize glycogen replenishment and improve sleep.
- Experiment and Adjust: No one-size-fits-all approach exists. Adjust your intake based on your energy levels, goals, and overall well-being.
- Prioritize Nutrient Density: Choose carbohydrate sources rich in vitamins, minerals, and fiber, such as squash, plantains, or fruits, including berries and other local, seasonal fruits
Looking for delicious low carb meals? Pete’s Real Food creates delicious, gourmet meals to suit your personal carbohydrate needs. Order your low carb meals from this week’s options here >>>>>>
Conclusion
Carbohydrates are a valuable part of the Paleo diet when consumed from whole, unprocessed sources. The key is personalization. By considering your activity levels, metabolic health, goals, and biofeedback, you can find the right balance of carbohydrates to thrive.
A Paleo lifestyle isn’t about strict rules but about reconnecting with what nourishes your body best. Through mindful adjustments and a focus on nutrient-dense choices, you can harness the benefits of carbohydrates while honoring your unique needs.