The Power of Carbs: Why Eating Plenty of the Right Carbohydrates Supports Health and Longevity
Carbohydrates often get an unfair reputation. Many are told they are “fattening” or that cutting them out is the key to health. I’ve been there myself, feeling the pressure to restrict carbs and rely on fats for energy, only to notice fatigue, digestive issues, and a loss of vitality. It wasn’t until I prioritised high-quality, unprocessed carbohydrates—from fruits, vegetables, legumes, and whole grains—that I began to feel truly nourished. My energy stabilised, my digestion improved, and a gentle glow returned to my skin.
Processed vs Unprocessed Carbohydrates
Not all carbohydrates are equal. Processed carbs, like white bread, pastries, and refined sugar, can spike blood sugar while providing few vitamins, minerals, or fibre. Unprocessed carbohydrates—such as sweet potatoes, oats, beans, whole grains, fruits, and vegetables—release glucose slowly and supply fibre, antioxidants, and essential nutrients.
Carbohydrates only become problematic for blood sugar when paired with a high-fat diet. Excess dietary fat, especially in sedentary individuals, can accumulate as intramyocellular lipids (fat stored inside muscle cells), interfering with insulin signalling. Glucose then struggles to enter muscles and remains in the bloodstream, causing higher blood sugar spikes. In contrast, carbohydrates eaten in a lower-fat, whole-food context are efficiently used for energy and rarely lead to these excursions.
Low-Carb Diets and Longevity
Research indicates that very low-carbohydrate diets are associated 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 only for energy but also for optimal brain function, hormone balance, and metabolic health. Diets rich in unprocessed carbohydrates, however, support energy stability, healthy digestion, and overall longevity.
Lessons from the Blue Zones
Insights from the Blue Zones—Okinawa, Ikaria, Sardinia, Nicoya, and Loma Linda—highlight the benefits of high-carbohydrate diets. These populations consume primarily sweet potatoes, beans, whole grains, fruits, and vegetables, almost entirely unprocessed and nutrient-dense. High carbohydrate intake from whole foods clearly supports vitality and long life.
High-Carb Raw Vegan Diets
Raw vegan diets can be exceptionally healthy when they emphasise large quantities of fruits and vegetables over high-fat foods. Fruit- and vegetable-heavy diets provide fibre, hydration, antioxidants, and a spectrum of vitamins and minerals. By contrast, high-fat raw vegan diets, while calorie-dense and satisfying, may contribute to intramyocellular lipid accumulation, slow glucose uptake, and make long-term health more difficult to maintain.
The Role of Fat
Fat remains important for providing essential fatty acids—omega-3s, omega-6 GLA, and monounsaturated fats. However, in a high-carbohydrate diet, large amounts of fat are unnecessary. A simple daily serving of Ahiflower oil, alongside small amounts of nuts, seeds, and avocado, supplies sufficient essential fats to support skin, hormone, and heart health, while increasing the uptake of beta-carotene from all the fresh fruits and vegetables you’re eating.
Practical Tips for a Healthy, Carb-Focused Diet
Choose unprocessed carbohydrates: 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 may impair glucose uptake.
Prioritise fibre and hydration to support digestion, energy stability, and blood sugar control.
Unprocessed carbohydrates are not only healthy—they are essential for long-term energy, vitality, and longevity. Evidence from Blue Zones, scientific research, and lived experience all point to the benefits of carb-rich diets based on whole, unprocessed foods. Combined with modest amounts of healthy fats—Ahiflower oil, nuts, seeds, and avocado—these 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.
Camilla Clare is a naturopath, nutritionist, and mind-body practitioner specialising in plant-rich nutrition, metabolic health, and longevity. At Camilla Clare Holistic Health, she supports clients to optimise energy, digestion, and wellbeing through evidence-based dietary guidance, lifestyle strategies, and holistic approaches to long-term health.