Simple vs Complex Carbs: An Ancestral Perspective

Greetings, Primals!

When I first began my weight loss journey, I thought the only way to get lean was to avoid carbohydrates at all costs. And for a period of time, that approach worked. But as I learned more about human physiology and ancestral nutrition, I realized not all carbs are created equal! There is a big difference between simple, processed carbohydrates and complex carbs found in nature. The type of carbs you eat, the amount you consume, and when you eat them all play a major role in body recomposition, energy levels, and long-term metabolic health.

In today’s issue:

WEEKLY DEEP DIVE

Not all carbohydrates are created equal. Our ancestors never had access to refined or processed carbohydrates. They ate what nature provided, in its whole and intact form.

Complex carbohydrates exist in nature with their sugars wrapped in fiber and cellular structure. This structure slows digestion. Before glucose can enter the bloodstream, the food must be broken down through chewing, digestion, and partial fermentation by gut bacteria. Because of this, glucose is absorbed more slowly and steadily. A slower rise in blood sugar is met with a more controlled insulin response. Blood sugar rises gradually, insulin brings it down smoothly, and energy remains stable—without crashes.

Complex carbohydrates also travel deeper into the digestive tract. This stimulates specialized intestinal cells (L-cells) to release the hormone GLP-1, which signals satiety to the brain, slows stomach emptying, and reduces the urge to keep eating. This is one reason whole foods feel satisfying while processed carbs never seem to “hit the spot.”

Our ancestors did not consume refined grains or refined sugars. Refined grains have the bran and germ removed, leaving only the endosperm—essentially a concentrated source of glucose with most of the fiber, minerals, and protective compounds stripped away. Refined sugars are isolated from their natural plant structure entirely, allowing them to be rapidly absorbed in the upper small intestine.

This rapid absorption causes blood glucose to spike quickly. In response, insulin is released aggressively to shuttle glucose out of the bloodstream and into muscle and fat cells. When insulin overshoots the mark, blood sugar can dip too low, triggering cravings, irritability, fatigue, and difficulty focusing—often leading to the desire for more sugar.

From an ancestral perspective, carbohydrates were seasonal, optional, and secondary to animal foods. When consumed, they came from whole sources like roots, tubers, fruits, and vegetables—never from flours, syrups, or refined grains. These foods supported survival when meat was scarce, not daily overconsumption.

The Primal Takeaway

Our bodies were shaped by millions of years of eating real, whole foods—not refined sugars and flours. Carbohydrates aren’t the enemy, but modern, processed carbs are a mismatch for our biology. When carbs come packaged in fiber and structure, they’re digested slowly, support stable energy, and work with your hormones instead of against them. Eat the way your ancestors did: prioritize animal foods, use carbohydrates intentionally, and let whole foods—not labels—guide your choices.