What Does It Mean to “Eat Enough Carbohydrates”?

watson2wellness
13 hours ago
3 min read

Hey there, friend—

Let’s talk carbs. Not the villainized, misunderstood version you might’ve heard about. But the real, nourishing, energy-giving kind your body actually needs.

Eating “enough carbohydrates” isn’t about hitting a magic number. It’s about tuning in—externally and internally—to find what’s right for you. So let’s break it down.

⚖️ Why Carbohydrates Matter

Carbs are your body’s primary fuel source. They power your brain, muscles, and mood. When you’re not getting enough, you’ll feel it. When you’re getting too much, you’ll feel that too.

Too little, and you might:

Feel unsatisfied or not full after meals
Struggle to recover from workouts
Experience fatigue or low energy
Underperform physically
Feel anxious, irritable, or foggy-headed

Too much, and you might:

Feel overfull or sluggish
Experience dramatic energy spikes and crashes
Notice weight gain or bloating

The Goldilocks zone—just right:

You feel satisfied after meals
Your energy is steady all day
You perform well physically
Your mind feels clear
You recover well from workouts
You maintain a healthy weight

🧭 How Do You Know What’s “Enough”?

There’s no one-size-fits-all. But there are two powerful tools you can use:

1. External Guidelines

Start with a simple hand portion guide. If you’re eating 3–4 meals a day, most people do well with 1–2 cupped handfuls of carbs per meal.

Depending on your body, goals, and lifestyle, that could mean anywhere from 0 to 20+ handfuls per day. Choose a starting point that feels doable and aligned with your current routine.

Now ask yourself: 👉 How many cupped handfuls of carbs are you already eating each day?

2. Internal Signals

Your body is wise. It sends signals—hunger, fullness, energy, mood, cravings. Learning to read those signals is key to self-regulation.

Ask yourself:

Do I feel satisfied after meals?
Is my energy steady or crashing?
Am I craving more food soon after eating?
Do I feel mentally sharp or foggy?

Create your own “carb matrix”: What does too little, too much, and just enough feel like for you?

Then, match that feeling to your hand portions. That’s your personal, experimentally-tested “enough.”

Practice Makes Progress

Eating slowly helps you tune in. Fullness cues are subtle, and they show up best when you’re not rushing.

No matter how many carbs you start with, you can always adjust mid-meal.

Your anchor: 👉 Eat to just satisfied.

🌾 Not All Carbs Are Created Equal

Carbs aren’t “bad.” They’re a spectrum—from simple sugars to complex starches to fiber-rich whole foods.

“Smart Carbs” = High in fiber + nutrients:

Fresh or frozen fruit
Starchy tubers (potatoes, sweet potatoes, cassava, etc.)
Whole grains (quinoa, brown rice, oats, buckwheat, sprouted grains)
Beans and legumes
Starchy veggies (plantains, winter squash)

These add value to your body—supporting digestion, energy, performance, and overall health.

“Refined Carbs” = Low in fiber + nutrients:

Pastries, cookies, sweetened cereals
Packaged snacks and bars
Sweet drinks (juice, soda, sports drinks)
Processed dried fruits
Anything in a bottle, bag, box, or takeout container

Save these for special occasions. Enjoy them slowly. Savor the indulgence.

🔍 What If You Feel “Addicted” to Carbs?

It’s often not the carb itself—it’s the hyperpalatable combo of sugar, fat, salt, and texture that triggers cravings.

Try this experiment:

Cook plain, minimally processed carbs (like sweet potatoes, oats, brown rice, lentils).
No flavoring—no salt, oil, butter, or sauce.
Eat as much as you want at meals.
Observe: Do you keep craving more? Or do you feel satisfied?

This helps you identify whether it’s a nutrient need or a psychological food reward driving the craving.

🪴 Final Thoughts

Carbohydrates are on a continuum. Instead of labeling them “good” or “bad,” ask:

👉 Do these carbs add value to my body?

If yes, it’s a smarter choice.

Small steps lead to big change. One meal at a time. One handful at a time.

You’ve got this.

—Vanje 💚