The Power of Carbs: Why Eating Plenty of the Right Carbohydrates Supports Health and Longevity

Carbohydrates often get a bad reputation. Many people are told they are “fattening” or that cutting them out is the key to health. I’ve been there myself, feeling pressure to restrict carbs and focus on fats for energy, only to notice fatigue, digestive issues, and a lack of vitality. It wasn’t until I prioritised high-quality, unprocessed carbohydrates, particularly from fruits, vegetables, legumes, and whole grains, that I began to feel truly nourished. My energy stabilised, my digestion improved, and I noticed a gentle glow returning to my skin.

Processed vs Unprocessed Carbohydrates

Not all carbohydrates are created equal. Processed carbs, such as white bread, pastries, and refined sugars, can spike blood sugar and provide very little in the way of vitamins, minerals, or fibre. Unprocessed carbohydrates, on the other hand, like sweet potatoes, oats, beans, whole grains, fruits, and vegetables, release glucose slowly and provide fibre, antioxidants, and essential nutrients.

Carbohydrates only become problematic for blood sugar when consumed alongside a high-fat diet. Excess dietary fat, especially in sedentary individuals, can accumulate as intramyocellular lipids, fat stored inside muscle cells, which interferes with insulin signalling. This means glucose cannot enter the muscles efficiently and remains in the bloodstream, leading to higher blood sugar spikes. In contrast, carbohydrates eaten in a lower-fat, whole-food context are efficiently used for energy and rarely cause these glucose excursions.

Low-Carb Diets and Longevity

Research shows that very low carbohydrate diets are linked with poorer long-term outcomes. Restricting carbs can increase the risk of heart disease, nutrient deficiencies, and even premature mortality. Our bodies rely on carbohydrates not just for energy, but for optimal brain function, hormone balance, and metabolic health. By contrast, diets rich in unprocessed carbohydrates support energy stability, healthy digestion, and overall longevity.

Lessons from the Blue Zones

One of the clearest lessons comes from the Blue Zones, regions of the world where people live the longest and healthiest lives. Populations in Okinawa, Ikaria, Sardinia, Nicoya, and Loma Linda all consume high-carbohydrate diets. Their staples are sweet potatoes, beans, whole grains, fruits, and vegetables. Crucially, these carbohydrates are almost entirely unprocessed and nutrient-dense. High carbohydrate intake, when sourced from whole foods, is clearly compatible with vitality and longevity.

High-Carb Raw Vegan Diets

Raw vegan diets can be exceptionally healthy and sustainable, but only when they prioritise large quantities of fruits and vegetables rather than high-fat foods. Fruit- and vegetable-heavy diets provide fibre, hydration, antioxidants, and a wide spectrum of vitamins and minerals. High-fat raw vegan diets, while calorie-dense and satisfying, may contribute to intramyocellular lipid accumulation, slow glucose uptake, and make health much harder to maintain long term.

The Role of Fat

Fat is still an important part of a balanced diet, particularly for supplying essential fatty acids like omega-3s, omega-6 GLA, and monounsaturated fats. However, in a high-carbohydrate diet, large quantities of fat are unnecessary. A simple daily serving of Ahiflower oil, alongside small amounts of nuts, seeds, and avocado, provides more than enough essential fats to support skin, hormone, and heart health, and increase the uptake of beta-carotene from all the beautiful fresh fruits and vegetables that I hope you’re eating!

Practical Tips for a Healthy, Carb-Focused Diet

• Choose unprocessed carbohydrate sources, whole fruits, vegetables, legumes, and whole grains.
• Limit refined and processed carbs, including sugary snacks, white bread, and pastries.
• Pair carbs with modest healthy fats, Ahiflower oil plus small servings of nuts, seeds, and avocado. Avoid very high-fat meals that can impair glucose uptake.
• Prioritise fibre and hydration, these support digestion, energy stability, and blood sugar control.

Unprocessed carbohydrates are not only healthy but essential for long-term energy, vitality, and longevity. Blue Zones populations, scientific evidence, and lived experience all point to the benefits of carb-rich diets based on whole, unprocessed foods. When combined with modest amounts of healthy fats, particularly Ahiflower oil, nuts, seeds, and avocado, carbohydrate-focused diets provide a sustainable, energising, and nourishing foundation for life. Shifting the focus from “cutting carbs” to choosing quality carbohydrates allows the body to thrive, energy to stabilise, and health to flourish from the inside out.

Photo by Farhad Ibrahimzade