SCIENCE EPISODE
Do you feel hungry just 2 hours after eating? You might be eating naked carbs.
Read on to discover the science behind "clothing on carbs": a simple yet powerful hack to balance blood sugar, reduce cravings, and stay full for longer.
What are naked carbs?
"Naked carbs" are carbohydrates (starches or sugars) eaten alone, without any protein, fat, or fiber. When you eat carbs naked, they’re absorbed very quickly as pure glucose, causing a rapid glucose spike in your bloodstream. Your body responds by releasing insulin to quickly shuttle that glucose away.
Big glucose spikes often lead to big glucose dips. After your blood sugar crashes, you may experience:
- Cravings
- Mood swings
- Feeling weak or tired
- Brain fog
And over time, repeated glucose (and insulin) spikes can contribute to:
- Inflammation
- Accelerated aging (glycation)
- Insulin resistance
- Chronic fatigue
- Constant hunger
- And much more
By flattening your glucose curve, you avoid these uncomfortable dips and maintain steady energy levels throughout the day.
FREE RESOURCE
The Glucose Goddess Hacks
Instantly download the hacks as a 1-page printable PDF.
Why you get hungry again after eating naked carbs
The hormone ghrelin (also called the hunger hormone) is responsible for telling your body when you're hungry. High levels of ghrelin = you’re hungry.
After eating naked carbs, ghrelin levels drop quickly, and you feel full temporarily.
But within about 2 hours, ghrelin spikes back up, making you feel hungry again even if you recently ate.
Proteins and fats, on the other hand, keep ghrelin levels suppressed for much longer, helping you stay satisfied. (read study)
The Glucose Goddess hack: put clothes on your carbs
"Clothing on carbs" means pairing your carbs with protein, fat, or fiber.
By adding these to your meal, you:
- Slow down glucose absorption
- Create smaller glucose spikes and more stable glucose curves
- Stay full longer
- Reduce cravings and energy crashes
FREE RESOURCE
Food classification master list
Instantly download my list of proteins, fats, fiber, starches and sugars as a one-page PDF.
Real life examples of clothing on carbs
Here are some of my favorite simple food pairings you can try right away:
Can you just add fat to everything?
While fat is part of "clothing," balance is key.
Adding excessive amounts of butter or oil isn’t helpful and can backfire. Focus on moderate, balanced additions of healthy proteins, healthy fats, and fiber.
What about fruit?
Whole fruits contain natural fiber, but many modern fruits have been bred to be much sweeter (and lower in fiber) than their wild ancestors.
Modern-day fruits, especially tropical fruits like mango, can spike glucose more than you might expect.
When eating fruit, adding clothing like nut butter, yogurt, or chia pudding helps reduce the spike.
My top tip for putting clothes on your carbs
Whenever I’m about to eat, I simply ask myself:
" Am I eating naked carbs? "
If yes, I’ll make sure to add some protein, fat, or fiber whenever I can. This simple habit will help you feel better, reduce cravings, and support your glucose levels.
I’ve made a quick list of foods containing protein, fat and fiber for easy reference.
PS: For those moments when it's not possible to add clothing to my carbs, I take Anti-Spike Formula. Just two capsules before a carb-heavy meal or snack can help reduce the glucose spike by up to 40%.
The scientific studies mentioned in this episode
Foster-Schubert K E et al., “Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates.” The Journal of clinical endocrinology and metabolism 93, no. 5 (2008): 1971-1979. https://pmc.ncbi.nlm.nih.gov/articles/PMC2386677/
Gentilcore D et al., “Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes.” The Journal of clinical endocrinology and metabolism 91, no. 6 (2006): 2062-2067. https://pubmed.ncbi.nlm.nih.gov/16537685/
Jenkins D J A et al., “Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals.” The Journal of nutrition 136, no. 12 (2006): 2987-2992. https://www.sciencedirect.com/science/article/pii/S0022316622085601
Lilly L N et al., “The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study.” Journal of the American College of Nutrition 38, no. 4 (2019): 351-357. https://pubmed.ncbi.nlm.nih.gov/30395790/
Nesti L et al., “Impact of Nutrient Type and Sequence on Glucose Tolerance: Physiological Insights and Therapeutic Implications.” Frontiers in endocrinology 10 (2019): 144. https://pmc.ncbi.nlm.nih.gov/articles/PMC6418004/
