Smart Carbs: Energy Without the Crash
- Tamara Smith
- Nov 16
- 2 min read
Carbohydrates aren’t the enemy—they’re your body’s most accessible source of energy. The key is choosing smart carbs that digest slowly and pairing them with protein and healthy fat to keep blood sugar—and hormones—steady.
But here’s what most nutrition advice skips: what counts as a “smart” carb can vary from woman to woman. One person may eat oatmeal and feel great for hours, while another may crash mid-morning. Those differences depend on factors like lean muscle mass, sleep quality, stress, activity level, and even the timing of your last meal.
That’s why the guidelines for smart carbs should be seen as just that—guidelines, not rules. Start with the basics: emphasize whole, minimally processed carbs such as oats, beans, lentils, quinoa, brown rice, or root vegetables. Combine them with a source of protein and fat (for example, salmon with sweet potato and olive oil or Greek yogurt with fruit and nuts). Then pay attention to how your body feels two to three hours later: steady energy and focus = good fit; fatigue or sugar cravings = time to adjust portions or pairings.
If you want to take this awareness to the next level, consider trying a continuous glucose monitor (CGM). For about $49, two weeks of personalized data can show you exactly which foods keep your blood sugar steady and which ones cause spikes. That insight makes it easier to build meals that truly work for your metabolism.
Challenge for This Week
Replace one refined carb with a whole-food carb at least four days this week.
Pair each carb source with protein or fat to slow digestion.
Observe how your energy and focus feel a few hours later.
Bonus: If you’re curious about your personal carb response, explore using a CGM for deeper insight. (Comment below, or message me for recommendations.)
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This article is part of the Strong, Balanced & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.
Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.
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