Carb Appropriate Eating

Carbs - we were told to rely on them for many years with the 90’s SAD (Standard America Diet) food pyramid and then to cut them, count them, fear them and follow the latest trend. But the truth is, no single way of eating works for everyone. The healthiest approach is one that is carb-appropriate — tailored to your body, your lifestyle and your long-term goals.

Some people thrive on fewer carbs. Others feel better with more. What matters most is working with your body, not against it.

What does carb-appropriate mean?

Carb-appropriate eating means adjusting your carbohydrate intake to suit your age, activity level, metabolic health and life stage. It’s not about eliminating entire food groups or jumping on the next trend. It’s about finding the right balance of carbs for you.

Some people may benefit from fewer carbohydrates — like those with insulin resistance, type 2 diabetes, brain fog, chronic inflammation or hormonal changes such as perimenopause. Others, such as active individuals, athletes or growing teenagers, may do better with more.

Understanding the spectrum: keto, low-carb and Mediterranean

Keto
The ketogenic diet is very low in carbohydrates — usually under 30 grams per day. It’s high in healthy fats, moderate in protein and eliminates sugar and starchy foods. It was originally developed for epilepsy and is now used for brain health, fat loss and metabolic support.
When you follow a keto lifestyle, your body switches to using ketones from fat as a constant source of energy instead of relying on glucose from carbohydrates.

Low-carb
A more flexible approach, low-carb generally includes 50 to 130 grams of carbohydrates per day. It can help with blood sugar balance, reducing cravings and sustaining energy without going ultra low. This approach still allows room for vegetables, berries, legumes or root vegetables — depending on individual needs.
It also supports metabolic flexibility — the ability to switch between using fat or glucose for fuel, depending on what the body needs.

Mediterranean-style
Naturally moderate in carbohydrates, the Mediterranean diet is rich in vegetables, extra virgin olive oil, herbs, fish, nuts and legumes. It is one of the most widely researched diets in the world and supports heart health, brain function and longevity.

Each of these styles can work well when rooted in whole food and aligned with the needs of the individual.

Who benefits from a lower-carb approach?

Lower-carb eating may help people who:

• Experience energy crashes or brain fog

• Are dealing with stubborn weight gain or hormonal imbalances

• Have insulin resistance, pre-diabetes or type 2 diabetes

• Want to reduce inflammation or improve metabolic health

But just because something works for one person doesn’t mean it’s right for everyone. That’s the power of carb-appropriate — it adapts to your body.

What they all have in common: real food

No matter the carb level, real food always wins.

Focus on:

• Colourful vegetables

• Quality proteins (eggs, fish, meat, legumes)

• Healthy fats (olive oil, avocado, nuts, seeds)

• Natural, minimally processed foods

Avoid:

• Refined sugars

• Ultra-processed snacks

• Industrial seed oils (like canola or soybean oil)

These simple changes go a long way in supporting energy, digestion and mood.

The best diet is the one you can stick to

You don’t need to label your diet to make it effective. Whether you’re exploring keto, leaning Mediterranean or simply cutting back on sugar, the best diet is the one that works for your body and that you can sustain long-term.

That’s where health coaching can help. A coach can support you to create a personalised, flexible approach — no guilt, no guesswork — and help you stay on track with small, realistic changes that make a lasting impact.

Your plate should nourish your life — not control it.