5 Carb Mistakes That Trigger Binge Eating

Don’t Fear Carbs, Choose the Right Ones!

  1. Binge Eating Starts with Restriction

    Most binge eating begins when the body feels deprived. It starts with restriction, not overeating.

    When carbs are cut too aggressively, the body shifts into survival mode.

    Later, it demands compensation, often as intense cravings.

  2. Add Nourishing Carbs, Don’t Eliminate Them

    Carbohydrates are not the problem. How and which carbs you eat makes all the difference. Carbs to add more of:
    • Whole grains
    • Vegetables
    • Fruits
    • Lentils and legumes
    These come with fibre, minerals, and volume.

  3. Limit the Carbs That Spike & Crash

    Carbs to limit or eat in moderation:
    • Sugary drinks
    • Processed foods
    • Sweets and packaged snacks
    • Grain-heavy meals with no protein, fat, or fibre
    These spike blood sugar quickly and drop it just as fast, setting the stage for binge urges.

  4. Know the Carb Difference

    Why do some carbs calm you and others don’t? Complex carbs (grounding):
    • High in fibre
    • Slow digestion
    • Keep you full longer
    • Provide steady energy
    Simple / refined carbs (to limit):
    • Stripped of fibre
    • Cause blood sugar spikes
    • Lead to sudden crashes
    • Trigger hunger and binge urges
    When eaten properly, carbs calm the nervous system.

  5. Make Simple Swaps

    Prefer warm, cooked meals over raw-only foods. They digest better and reduce the urge to keep eating. Simple carb swaps that reduce binges:
    Instead of Try
    White rice Brown rice, millets, quinoa
    White bread 100% whole-grain or sprouted bread
    Fruit juice Whole fruits
    Sugary cereal Millet flakes with seeds, nuts & fresh fruit
    Potato chips Nuts, air-popped popcorn, makhana, baked sweet potato
    Regular pasta Whole-wheat or lentil/chickpea pasta
    Sugary drinks Buttermilk, tender coconut water, nut-based drinks