Is there such a thing as ‘carb tolerance’? Some health gurus will argue there isn’t, but I beg to differ. It comes down to how your blood sugar responds after consuming carbohydrates.
Consume a high carbohydrate meal and your blood sugar skyrockets? This suggests you may have an “intolerance” to carbohydrates.
Consume a high carbohydrate meal and your blood sugar does NOT skyrocket? This suggests you may be more ‘tolerant’ to carbohydrates.
So what’s the difference?
Typically, it comes down to a) how lean you are, and b) how active you are.
If you are more lean you will (on average) “absorb” these carbs better and not go through gigantic spikes in blood sugar. The same thing will happen if you are more active.
On the other hand, having extra fluff and/or being inactive has the opposite effect. You’re more likely to have a big spike because your body isn’t adept at dealing with this carb intake.
I should mention that large and frequent fluctuations in blood sugar are NOT good for long term health either, including neurological health. In fact, long term studies have shown that unstable blood sugar may increase the risk for dementia and even Alzheimer’s. But this is beyond the scope of this discussion!
Here’s the problem with being “intolerant” and having big spikes:
The most common side effect of high blood sugar is low blood sugar
Once you have low blood sugar you’ll be irritable, stressed, and anxious
Low blood sugar is also associated with brain fog, poor focus, and even headaches
You’ll also be more hungry and more prone to have cravings for another sugary snack to address these symptoms
What all this means is you’ll feel like shit, but may also overeat in an attempt to address some of these symptoms.
So why doesn’t this happen to lean and active people?
That’s easy. They have more muscle which acts like a sponge and soaks up these carbs, preventing much of the spike (and drop). But being active - especially lifting heavy ass weight - also revs up your metabolic engine and put these carbs to good use. It’s the same idea as going for a long drive, towing a boat, or driving up a hill, this also demands more fuel.
For these reasons, I do not believe everyone should eat the same amount of carbohydrates. Yes the most important thing for fat loss is still total calories (energy in vs. energy out) but if you feel like shit and can’t focus then eating in an energy deficit is going to be pretty difficult! This is why I believe many people should instead be prioritizing healthy fats and proteins.
On the other hand, athletes - who are lean and active - can benefit from carbohydrates because they are the preferred fuel at high intensities, they can improve recovery (by lower stress hormones and inflammation after tough training sessions), and can improve sleep (by leading to production of melatonin).
If you find it difficult and confusing to determine your carb intake, then our FREE newsletter and/or THRIVE 1.0 might be for you! We’ve been discussing the best ways to determine your macronutrient intake. Including the ‘carb test’, how your body type factors in (endo/ecto/mesomorph) and more! THRIVE takes it a step further and gives you a step by step guide for doing all this.