Carbs to Reach for This Winter: Nourishing, Traditional, and Made for Our Bodies

Winter is a time when our bodies naturally crave warmth, grounding, and slow-burning energy. For many Native communities, this season reminds us to reach back toward traditional carbohydrates—foods our ancestors carried, cultivated, and thrived on for thousands of years.

These foods don’t just fill us, they fuel us in a way our bodies still recognize.

Why Traditional Carbs Matter

Many Indigenous peoples across the Americas do not have the enzymes needed to digest gluten-heavy foods.

When we eat outside our ancestral pattern, we often feel:

• bloated

• tired

• foggy

• heavy after meals

This winter, we can return to the foods that offer energy without the crash.

Winter Carbs Our Ancestors Trusted

These foods are nutrient-rich, grounding, and support steady energy—perfect for cold months.

Corn (Maíz)

A foundational Indigenous carbohydrate rich in fiber, minerals, and slow-burning energy. Use it as masa, nixtamal, or in stews.

Amaranth (Amaranto)

A drought-resistant, protein-rich Indigenous grain that grows naturally in Texas and across the South. Light, warming, and perfect for breakfast bowls or atole.

 

Wild Rice & Wild Oats

Traditional grains that support digestion, energy, and nutrient absorption during colder months

Root Vegetables

Such as wild roots, arrowroot, cassava, and yuca—steady, grounding carbohydrates that have nourished communities across the Americas.

Rice Flour, Potato Starch, and Corn Flour

Great gluten-free alternatives that support our digestive health.

Dandelion Greens & Traditional Wild Greens

Low-glycemic carbohydrates that also support liver and digestive health.

Honoring Our Bodies While Honoring Our Foods

As we shift back to traditional carbs, many of us also choose to reduce processed sugar.

This can be hard on the body—not because we’re “weak,” but because processed sugar activates the brain’s mu-opioid receptors, similar to opiates. Reducing sugar quickly can cause withdrawal symptoms.

A gentle approach helps:

• Reduce processed sugar slowly

• Add traditional carbs to stabilize energy

• Choose natural sweeteners when needed

• Pair carbs with protein to reduce cravings

Choosing Traditional Carbs Is Choosing Food Sovereignty

Every time we reach for corn instead of bread, or amaranth instead of processed flour, we strengthen our connection to our foods, our lands, and our stories.