January 22, 2025
Do you ever feel like you’re running on empty no matter how much coffee you drink or how healthy you think you’re eating? Or maybe you’ve been eating "clean" but still can’t shake those pesky sugar cravings or stubborn weight? Let me introduce you to the sneaky culprit: naked carbs.
What Are Naked Carbs?
No, they’re not carbs in their birthday suit (though the image is funny). Naked carbs are carbohydrates eaten without protein, fat, or fiber to keep them company. Think of them as the solo performers of your meal—and they LOVE stealing the spotlight (your blood sugar).
Examples of Naked Carbs:
A banana on its own.
Toast with just jam.
Plain crackers or rice cakes.
A bowl of pasta with no protein.
Sounds harmless, right?
But here’s the deal: Naked carbs can wreak havoc on your blood sugar. They cause a quick spike, giving you a temporary energy high, followed by a crash that leaves you tired, cranky, and craving more carbs. It's a rollercoaster, and not the fun kind.

Why Does This Matter?
When your blood sugar is constantly spiking and crashing, your body is on a hormonal seesaw, which:
Triggers fatigue (goodbye productivity).
Sends cravings into overdrive (hello pantry raid).
Signals your body to store fat instead of burning it (ugh).
Leaves you feeling irritable and low vibe.
Now let’s compare two days to see how naked carbs vs. balanced meals play out.
A Day of Naked Carbs (Common Mistakes)
Breakfast:
Smoothie with just fruit, almond milk, and honey.
Mid-Morning Snack:
Rice cakes with nothing on them.
Lunch:
Salad with lettuce, cucumber, and balsamic dressing (no protein or fat).
Afternoon Snack:
Granola bar.
Dinner:
Pasta with marinara sauce (minimal protein or fat).
The Result:
You’re hungry again an hour after every meal or snack.
Your energy is all over the place.
Cravings hit hard (hello sugar rush at 3 PM).
Your body gets the memo to store fat because it’s running out of fuel fast.
A Nutrient-Dense, Balanced Day
Breakfast:
Smoothie with a scoop of protein powder, frozen berries, spinach, a tablespoon of almond butter, and unsweetened almond milk.
Mid-Morning Snack:
Hard-boiled egg with a handful of walnuts.
Lunch:
Grilled chicken, avocado, and olive oil on a bed of mixed greens with roasted veggies and quinoa.
Afternoon Snack:
Greek yogurt with chia seeds and a few raspberries.
Dinner:
Baked salmon with roasted sweet potatoes, steamed broccoli, and a drizzle of tahini dressing.
The Result:
Sustained energy all day long (hello, focus!).
Cravings? What cravings?
Your body burns fat instead of storing it.
No more mood swings—you’re grounded and happy.
Why Balanced Meals Work
When you combine carbs with protein, fat, and fiber, it’s like giving your body a slow-burning candle instead of a flash of fireworks. The protein and fat help slow digestion, keeping your blood sugar stable and your energy steady. Fiber adds even more staying power, helping you feel full longer.
Here’s what this looks like in action:
More Energy: No more post-lunch crashes or caffeine dependency.
Fewer Cravings: Say goodbye to the 3 PM sugar monster.
Weight Loss Support: Your body becomes a fat-burning machine.
Better Moods: Stable blood sugar = stable emotions.
Let’s Take Action: The Blood Sugar Balance Checklist
I’ve created a free Blood Sugar Balance Checklist to help you build balanced meals that keep your energy steady, crush cravings, and support your wellness goals.
This checklist includes:
A cheat sheet for balancing every meal and snack.
A list of go-to protein, fat, and fiber options to mix and match.
My top three tips for staying consistent without overthinking it.
Email me @ admin@amindfulrevival.com with the subject line "Blood Sugar Checklist" to get your FREE Blood Sugar Balance Checklist!
Here’s to a more energized, balanced and joyful YOU!
xx,
Chelsea C.