Smart Carbs: The Unsung Heroes of Mood Stability

By Dr. Beverly Huang ND., MSCP

For decades, carbohydrates have been unfairly villainized—blamed for weight gain, blood sugar chaos, and energy crashes. But here’s the plot twist: not all carbs are created equal. In fact, the right kinds of carbohydrates are foundational for mood stability, brain health, and metabolic balance.

Enter smart carbs: fibre-rich, slow-digesting carbohydrates that work with your physiology, not against it. When chosen intentionally, these carbs support insulin sensitivity, stabilize blood sugar, feed your gut microbiome, and even help your brain make serotonin—the neurotransmitter often dubbed the “feel-good” chemical.

Let’s break down why smart carbs deserve a comeback.

What Are Smart Carbs?

Smart carbs are carbohydrates that come packaged with fibre, resistant starch, phytonutrients, and minerals. They digest slowly, create a gentler blood sugar response, and offer benefits well beyond calories.

Examples include:

• Lentils, chickpeas, and beans

• Oats, quinoa, barley, and buckwheat

• Sweet potatoes and cooled potatoes

• Green bananas and plantains

• Berries, apples, and pears

• Vegetables of all colours

These foods nourish both your gut and your brain, creating steadier energy and a calmer nervous system.

Fibre: The Blood Sugar Buffer

Fibre is one of the most underappreciated tools for mood regulation. It slows gastric emptying and glucose absorption, preventing sharp spikes and crashes in blood sugar.

Why does this matter for mood?

• Blood sugar dips trigger cortisol and adrenaline

• Stress hormones worsen anxiety, irritability, and brain fog

• Stable glucose supports focus, patience, and emotional resilience

Soluble fibre also feeds beneficial gut bacteria, which produce short-chain fatty acids that reduce inflammation and support neurotransmitter production.

Resistant Starch: Food for Your Microbiome (and Your Mind)

Resistant starch is a type of carbohydrate that “resists” digestion in the small intestine and ferments in the colon instead.

You’ll find it in:

• Cooked and cooled potatoes or rice

• Lentils and beans

• Green bananas

• Oats

When fermented, resistant starch produces butyrate—a powerful compound that supports gut integrity, reduces inflammation, and communicates with the brain via the gut-brain axis. A healthier gut environment is strongly linked to improved mood and reduced anxiety.

Insulin: Not the Enemy

Insulin often gets a bad reputation, but it plays a vital role in mood chemistry.

Here’s the key nuance:

• Chronically high insulin from refined carbs and sugars can drive insulin resistance and mood swings

• Balanced insulin release from fibre-rich carbs supports steady energy and brain function

Insulin also helps shuttle tryptophan into the brain, where it’s converted into serotonin. Without adequate carbohydrate intake, serotonin production can stall—especially in women navigating hormonal transitions.

Serotonin: The Carbohydrate Connection

Serotonin influences mood, sleep, appetite, and emotional regulation. While protein provides the raw materials, carbohydrates help make serotonin accessible to the brain.

This is why overly restrictive, low-carb diets can sometimes lead to:

• Low mood or irritability

• Sleep disruption

• Increased cravings

• Reduced stress tolerance

Smart carbs provide just enough glucose and insulin signalling to support serotonin synthesis—without the rollercoaster.

Smart Carbs in Real Life

Supporting mood stability doesn’t require perfection or carb overload. It requires intention.

Try this framework:

• Pair smart carbs with protein and healthy fats

• Focus on whole, minimally processed sources

• Aim for fibre at every meal

• Don’t fear carbs at dinner if sleep is an issue

For many women, especially those in perimenopause and menopause, reintroducing the right carbohydrates can be a turning point for mood, energy, and nervous system regulation.

Fibre for life :)

Smart carbs aren’t a loophole—they’re a physiological necessity. Fibre and resistant starch support insulin balance, feed your gut, and help your brain do what it’s designed to do: regulate mood with resilience and clarity.

If you’ve been stuck in a cycle of restriction, mood swings, and exhaustion, the solution may not be fewer carbs—but smarter ones.

Your brain, gut, and hormones will thank you.

Interested in learning more? Curious about the Thrive Method? Join Dr. Karlee on January 28th from 4-5PM for Inside THRIVE: A Mini Session and a taste of what we are serving.

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