I just answered a very similar question in Ask a Coach. Gluten free flours tend to have a lot of potato flour which is very starchy and spikes insulin. Even ground oatmeal can have this affect on our body. I have noticed that lentil and rice pasta are also very high in carbs and don’t give your body a lot of digest and work on.

The researchers suggested a few potential contributing factors. For one, because ultra-processed foods are typically high in refined sugars and low in fiber, they are quickly digested, causing sudden increases in blood sugar, which, over time, can cause insulin resistance and type 2 diabetes.

Although I don’t spend a tonne of time looking at labels of what I am eating, I want to honour my body by honouring the science of what happens when we consume food. When you eat refined carbs your insulin will spike which has you craving more and you won’t feel very satiated or satisfied.

Most doctors and health experts agree that women in their 50’s and beyond require about 120 grams of crabs a day depending on their activity level. Take a look at the carbs on the back of labels.

Another thing to consider is if you are eating carbs without fibre, your insulin will spike more.

Remember, we are all unique and different so that number may be more or less for you. Keep in mind that proteins help you feel fuller but if they are being refined they won’t have the same level of protein as a non-refined grain would.

Although I don’t spend time calculating carbs, I am aware of how much I eat and what types of carbs I have. I aim for whole foods: lots of vegetable, fruit, protein, beans and dairy.