130. Do Carbs Make You Gain Weight? The Truth About Carbs, Fiber, and Weight Gain

Carbs have become the new "fat is bad." Moms are showing up terrified of bread, rice, even fruit. In this episode, Brooke breaks down whether carbs actually cause weight gain, how many you really need, and the one shift that matters far more than cutting carbs out completely.

What You'll Learn

• Carbs aren't the enemy, the type is what matters. Weight gain usually comes from processed, low-fiber carbs, not carbs in general. Swapping for higher fiber, more nutrient-dense options changes everything.
• There's no universal carb number. Needs shift based on activity level, pregnancy, breastfeeding, and life stage. A balanced plate matters more than hitting a specific gram target.
• Simple swaps make a big difference. Chickpea or lentil pasta, a brown rice and quinoa mix, higher fiber bread, and protein-packed breakfasts keep you fuller and prevent blood sugar crashes.
• Fiber needs increase with perimenopause and menopause. Aim for 25 to 30 grams a day. Higher fiber intake is linked to lower insulin resistance and even a 20% lower risk of hot flashes.
• Pairing carbs with protein and fat prevents blood sugar spikes. This is what actually curbs bingeing, not carb elimination.
• Keto isn't necessary for most moms. It has a place for specific medical conditions, but it's not the default answer for everyday weight loss.

Carbs aren't what's derailing your progress, the type and the pairing are. Swap in more fiber, balance your plate with protein and healthy fats, and stop fearing the foods that actually give you energy to keep up with your kids.

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