By Hilary Metcalfe
Carbs and I have always had a complicated relationship.
I love them, unapologetically. From a creamy risotto to a comforting bowl of oats on a cold morning, they’ve always been my culinary love language. But as a nutritionist who’s battled hormone-related blood sugar swings, I know that my body doesn’t always love them back.
There was a time when a bowl of pasta meant an inevitable crash: brain fog, mood dip, that “I need something sweet” feeling right after dinner. I used to think this meant carbs were the problem. But over time, I learned that it wasn’t about cutting them out, it was about understanding them.
You don’t have to give up your favourite comfort foods to keep your blood sugar steady. With a few clever, science-backed tweaks, you can enjoy your carbs, pasta, rice, and even potatoes, while keeping your energy and hormones balanced.
Today we’re unlocking the secrets of the carb code, showing you how to manipulate the starch structure in these foods so you can have your carbs and eat them too!
Xx, Hilary - Cofounder of The SABI
Understanding Carbs, Insulin & Hormones
Carbohydrates are the body’s main energy source, broken down into glucose to fuel your cells. The rate at which this happens depends on the Glycemic Index (GI) — a measure of how quickly a food raises blood sugar.
-
High-GI foods (like white bread or overcooked pasta) cause rapid glucose spikes, triggering a surge of insulin.
-
Low-GI foods (like lentils, quinoa, or al dente pasta) release glucose more gradually, keeping your blood sugar stable.
When blood sugar spikes repeatedly, your body releases excess insulin — and over time, this can lead to insulin resistance, a key driver of inflammation, PMS, fatigue, and hormonal imbalance.
But here’s the empowering truth: the GI of your food isn’t fixed. The way you cook, cool, and combine your meals can literally change how your body responds.
How Hormones Influence Blood Sugar
Stable blood sugar means stable hormones.
When glucose rises, the pancreas releases insulin to move sugar into your cells. But insulin doesn’t act alone — glucagon, amylin, and cortisol all play supporting roles, influencing energy, mood, and appetite.
If these systems stay balanced, your blood sugar follows a gentle wave — not a rollercoaster. You feel steady, focused, and calm. But if cortisol (your stress hormone) spikes, or insulin floods the system, that balance tips — triggering cravings, energy crashes, and irritability.
The key is creating hormonal harmony through food, stress management, and digestive support.
The Science of Smart Starches
The structure of starch changes depending on how you cook, store, and combine your meals. These small shifts can drastically reduce blood sugar spikes and help your gut microbiome thrive.
| Technique | Why It Works | Practical Example |
|---|---|---|
| Add Healthy Fats | Fats slow down carbohydrate digestion, preventing sharp glucose spikes. | Add nut butter to oats, olive oil to pasta, or avocado to toast. |
| Cook Al Dente | Less breakdown = slower glucose release. | Slightly undercook pasta or rice for a lower GI. |
| Cool Before Eating | Cooling increases resistant starch — a fibre-like compound that stabilises blood sugar. | Chill rice or potatoes before eating; reheat if desired. |
| Freeze & Reheat | Repeated cooling forms even more resistant starch. | Freeze bread, then toast; freeze cooked rice, then reheat. |
These simple tweaks turn your favourite comfort foods into functional foods — supporting both gut health and metabolic balance.
Functional Nutrition: Eating for Hormonal and Digestive Harmony
Stable blood sugar isn’t just about energy — it’s the foundation of hormonal equilibrium, cognitive clarity, and even skin health.
Here’s how to bring that stability to your everyday meals:
-
Pair carbs with protein and fat: This combination slows digestion and supports sustained energy.
-
Add fibre and prebiotics: Think leafy greens, artichokes, leeks, and whole grains — they feed your microbiome and modulate glucose response.
-
Stay hydrated: Adequate water and herbal infusions support enzyme activity and nutrient transport.
-
Eat mindfully: Digestion starts with your nervous system — slowing down helps regulate cortisol and insulin.
When your body digests slowly and evenly, your hormones stop fighting for balance — and start working with you.
Digestive Support for Blood Sugar Balance
Even with the best nutrition, blood sugar spikes often start in the gut. A sluggish digestive system or disrupted microbiome can amplify glucose fluctuations, leading to bloating, cravings, and energy dips.
That’s where The SABI Digestive Herbata comes in — a herbal infusion designed to support balanced digestion and stable blood sugar through prebiotic botanicals and adaptogenic herbs.
| Key Ingredient | Function | How It Helps Blood Sugar |
|---|---|---|
| Cinnamon Bark | Enhances insulin sensitivity | Helps glucose enter cells more efficiently |
| Holy Basil (Tulsi) | Reduces cortisol and inflammation | Calms stress-induced sugar cravings |
| Moringa Leaf | Regulates glucose metabolism | Supports liver and pancreatic function |
| Cardamom & Vervain | Aid digestion and motility | Reduce post-meal bloating and discomfort |
| Nettle Leaf | Mineral-rich diuretic | Supports metabolic detox and hydration |
Sipping The Digestive Herbata after a carb-heavy meal helps moderate the body’s glucose response by improving insulin efficiency, soothing inflammation, and supporting the gut-brain axis.
Think of it as your after-dinner reset — a gentle way to balance blood sugar and restore comfort without restriction.
Everyday Tweaks That Make a Difference
Oats — Soak overnight to reduce phytates and add flaxseed or nut butter for fat-fuelled stability.
Rice — Cook with coconut oil, cool overnight, and reheat before eating to boost resistant starch.
Bread — Freeze and toast whole-grain bread to lower its GI. Top with avocado or ricotta for slow-release energy.
Pasta — Cook al dente, toss with olive oil and greens, and pair with protein for balance.
These are the small, evidence-backed rituals that let you enjoy comfort foods without the crash.
Why This Matters for Women’s Health
For women, blood sugar stability is hormonal stability.
Every glucose spike affects insulin, which influences oestrogen, progesterone, cortisol, and even thyroid hormones. Over time, this affects everything from PMS to sleep to skin. Keeping blood sugar steady supports better cycles, calmer moods, and fewer energy dips — the foundation of hormonal resilience.
And this is where daily rituals — a mindful meal, a herbal infusion, a short walk after eating — become your most powerful form of self-care.
Decoding the Carb Code for Good
Cracking the carb code isn’t about deprivation — it’s about decoding your body’s language.
When you understand how food, hormones, and digestion interact, you can eat in a way that truly nourishes — not punishes. Imagine eating your favourite pasta or oats, sipping a calming cup of The Digestive Herbata, and knowing you’re supporting your metabolism, gut, and hormones all at once.
We all love a good pasta night, don’t we? That’s food freedom.
Want a deeper dive?
The Blood Sugar-Hormone Link: How Insulin Resistance in PCOS Impacts Health Beyond Reproduction
The Hidden Cost of Fatigue: What Your Diet Isn’t Telling You
|
Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Los Cabos with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow babies Paloma and Bea. |
 |
