{"id":17628,"date":"2019-05-31T17:32:56","date_gmt":"2019-05-31T17:32:56","guid":{"rendered":"http:\/\/fxnutrition.com\/?p=17628"},"modified":"2025-08-28T15:00:10","modified_gmt":"2025-08-28T15:00:10","slug":"no-carb-low-carb-night-carbs-whats-the-deal","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/no-carb-low-carb-night-carbs-whats-the-deal","title":{"rendered":"No carb, low carb, night carbs\u2026 what\u2019s the deal?"},"content":{"rendered":"<p>Uncovering how to detect a client\u2019s Non-Negotiables is one of my favorite topics.<br \/><strong>The Non-Negotiables involve what we call Mediators in Functional Medicine.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re the things that we know (or can determine) make us feel better or worse. Things like avoiding gluten, or peanuts, or garlic to sidestep digestive distress, or observing a set bedtime or a daily swim or morning sun salutation to enable better resilience can all be Mediators.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Accepting that these Mediators are Non-Negotiables (meaning they are things we need to either avoid, adhere to, or include in our regular practices as much as possible) takes that knowledge we have about what helps or hurts, into action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there are many Non-Negotiables for each of us, recently I\u2019ve been highlighting what I like to call the <\/span><strong>Non-Negotiable Trifecta.<\/strong><span style=\"font-weight: 400;\"> This Trifecta includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">and blood sugar balance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Trifecta includes categories, not dictates. That\u2019s because each of us, and each of our clients or patients, will likely have different needs within each area of the Trifecta\u2014yet each category <\/span><i><span style=\"font-weight: 400;\">must<\/span><\/i><span style=\"font-weight: 400;\"> be addressed for sustainable health results.<\/span><\/p>\n<p><strong>In fact, sleep, poop, and blood sugar balance are called Non-Negotiables because addressing them <i>isn\u2019t<\/i> negotiable. They are each so critical and foundational to resolving <i>any health issue.<\/i><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We dove deep into the first Non-Negotiable \u2014 sleep \u2014 in <\/span><a href=\"https:\/\/www.fxnutrition.com\/articles\/functional-nutrition-tool-sleep-assessment\/\"><span style=\"font-weight: 400;\">this article<\/span><span style=\"font-weight: 400;\">.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Now it\u2019s time to tackle Non-Negotiable #3\u2014blood sugar balance. (I promise we\u2019ll tackle poop, in all its glory, in a separate series.) Blood sugar balance has a lot to do with a very hot topic in the health and wellness circles\u2026 carbs.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Download a free copy of our Functional Nutrition Alliance Carb Continuum below.<\/span><\/i><\/p>\n<p><\/p>\n<p><\/p>\n<center><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/fxna\/misc\/pdf\/FxNA-carbohydrate-continuum.pdf\"><img decoding=\"async\" src=\"https:\/\/www.fxnutrition.com\/articles\/wp-content\/uploads\/2022\/09\/free-download-carb-continuum-300x165.png\" alt=\"\" width=\"469\" height=\"258\" class=\"alignnone wp-image-20549\" srcset=\"https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2022\/09\/free-download-carb-continuum-300x165.png 300w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2022\/09\/free-download-carb-continuum-768x421.png 768w, https:\/\/www.fxnutrition.com\/blog\/wp-content\/uploads\/2022\/09\/free-download-carb-continuum.png 820w\" sizes=\"(max-width: 469px) 100vw, 469px\" \/><\/a><\/center><center><\/center><center><\/center>\n<p><\/p>\n<h2>The Real Deal on Carbs<\/h2>\n<p><span style=\"font-weight: 400;\">There is so much (often contradictory) information about carbs. And this can be frustrating. Some dietary theories advise eliminating them almost entirely, favoring fats and proteins instead. Others say to cut way back. And some theories suggest steering clear during the day, consuming your carbs only in the evening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what\u2019s the deal? And why might the latest fad diet possibly make your symptoms worse? (Even if those same principles work for other people you know?!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, understand that not all carbs are created equal. Some will skyrocket your blood sugar, while others won\u2019t. It\u2019s not as straightforward as simply avoiding processed sugar. And to make matters more confusing, we each may react differently to different carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every carbohydrate you eat\u2014every piece of bread, pasta, bagel, cake, cookie, muffin, fruit, vegetable, bean or grain\u2014ultimately ends up as glucose in the blood.<\/span><\/p>\n<p><strong>blood sugar = glucose in the blood<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The difference between the carbs that will send you on a blood sugar roller coaster, and those that won\u2019t, generally comes down to the complexity of the molecules. (Hence the terms <\/span><i><span style=\"font-weight: 400;\">simple<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">complex<\/span><\/i><span style=\"font-weight: 400;\"> carbohydrates.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simple carbohydrates move into the bloodstream rapidly, and therefore spike your blood sugar. Refined sugars are simple carbohydrates. Yet whole foods like raisins, potatoes and juices can be simple carbohydrates too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Complex carbohydrates move into the bloodstream more slowly. That\u2019s why these tend to have a less dramatic effect on blood sugar.<\/span><\/p>\n<h2>Why Carbs Matter<\/h2>\n<p><span style=\"font-weight: 400;\">Ultimately it\u2019s not about the carbs. Instead, it\u2019s about your blood sugar balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Blood sugar swings don\u2019t just affect those with diabetes. They affect all of us. Blood sugar swings affect our hormones, our weight and weight distribution, our moods, and they leave us more susceptible to chronic diseases like heart disease and cancer, and autoimmune conditions like psoriasis, Hashimoto\u2019s and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why I created the <\/span><strong>Functional Nutrition Alliance Carb Continuum<\/strong><span style=\"font-weight: 400;\"><strong>.<\/strong> It gives you the skinny on <\/span><i><span style=\"font-weight: 400;\">all carbs<\/span><\/i><span style=\"font-weight: 400;\">\u2014and how you can stop policing your food and start befriending your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Download your copy of the Carb Continuum below. You can even print it out and hang it on your fridge so your whole family can benefit too!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While we live in a low carb era, I still find that patients are confused, making decisions based on potentially biased or theoretical information. So just start here. Know your carb continuum. And get curious about your blood sugar balance! (Even though those plantain or cassava chips and tortillas are grain-free, how might their carb content be impacting you and the balance you are seeking?)<\/span><\/p>\n<center><a class=\"btn btn__primary col-xs-py-1 col-xs-px-8 \" href=\"https:\/\/s3-us-west-2.amazonaws.com\/fxna\/misc\/pdf\/FxNA-carbohydrate-continuum.pdf\">DOWNLOAD THE CARB CONTINUUM!<\/a><\/center>\n<p><\/p>\n<h2>What\u2019s Next<\/h2>\n<p>Your next steps are easy:<br \/>1 \u2014 Download the <a href=\"https:\/\/www.google.com\/url?q=https:\/\/s3-us-west-2.amazonaws.com\/fxna\/misc\/pdf\/FxNA-carbohydrate-continuum.pdf&amp;sa=D&amp;ust=1559246226868000&amp;usg=AFQjCNHrmDaNpkSwtDZaQzqOLRmr6cEzmA\" target=\"_blank\" rel=\"noopener\">Functional Nutrition Alliance Carbohydrate Continuum<\/a>.<br \/>2 \u2014 Read it<br \/>3 \u2014 Once you understand the different types of carbs, you can begin to track the following:<\/p>\n<ul>\n<li>Do you have a pattern of eating simple carbs at certain times of the day?<\/li>\n<li>Does your mood fluctuate with your carb intake?<\/li>\n<li>Do you see how carb intake may be impacting your sleep patterns, or your hunger from breakfast to lunch?<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tracking will allow you to begin uncovering which carbs make you feel better, and which make you feel worse. And remember: these are some of your Mediators, and if the effects are significant enough, they also go on your list of Non-Negotiables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you know your personal Non-Negotiables, you\u2019ll be well on your way to feeling your best!<\/span><\/p>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uncovering how to detect a client\u2019s Non-Negotiables is one of my favorite topics.The Non-Negotiables involve what we call Mediators in Functional Medicine. They\u2019re the things that we know (or can determine) make us feel better or worse. Things like avoiding gluten, or peanuts, or garlic to sidestep digestive distress, or observing a set bedtime or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20547,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[156],"tags":[181,162],"class_list":["post-17628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-negotiables","tag-blood-sugar","tag-tools"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"No carb, low carb, night carbs\u2026 what\u2019s the deal? | Functional Nutrition Alliance","_yoast_wpseo_metadesc":"The Non-Negotiables involve what we call Mediators in Functional Medicine. 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