How to eat carbs like a biohacker — without gaining weight

They’re one of the most demonized food groups in America.

For decades, carbohydrates have been blamed for everything from expanding waistlines and diabetes to heart disease and digestive problems.

But according to Dave Asprey, the founder of the biohacking movement, carbs shouldn’t be public enemy No. 1. In fact, the longevity enthusiast eats plenty of them — with a few rules.

“I am 6.5% to 7% body fat, I look better than I ever have, and I do not limit my carbs,” Asprey told The Post. The real problem, he said, is how most people eat them.

The anti-carb movement took off in the 1970s after American physician and cardiologist Dr. Robert Atkins popularized the idea that restricting carbohydrates could push the body into ketosis — a metabolic state in which the body burns fat for fuel instead of glucose, helping to promote weight loss.

The philosophy roared back in the 1990s and remained a staple well into the new millennium, with Asprey himself championing a high-fat, low-carb style of eating he dubbed the “Bulletproof diet.” 

“I wrote the first book about intermittent fasting and cyclical ketosis for performance and weight loss, and it helped to kick off the keto movement,” he said.

But these days, Asprey said he “does not advocate a keto diet.”

“There’s this gross oversimplification: ‘If you ever eat carbs again, you’re a bad person. Sugar is poison,’” he said. “Sugar is not poisonous. It’s the primary source of energy in your body. Excessive sugar is very bad for you — you shouldn’t do that and you shouldn’t get addicted to it — but it’s normal for people to have some.”

An unending keto diet, Asprey said, can wreck havoc on your gut, hormones and sleep.

In one study, researchers found that the eating style elevated cholesterol levels, increased apolipoprotein B, which can cause plaque buildup in arteries, and decreased Bifidobacteria, carb-loving bacteria that help digest fiber, absorb nutrients and boost immunity.

While some research suggests the keto diet can benefit certain groups — including those with drug-resistant epilepsy — Asprey said most people are better off including at least some carbs in their diet.

“I eat white rice almost every day,” he admitted. “The keto crowd would lose it if they heard that. But when you’ve built real metabolic flexibility, your body knows what to do with carbohydrates.”

Eager to learn more, The Post asked Asprey how to eat carbs like a biohacker while avoiding the weight gain, fatigue, blood sugar spikes and other health problems often associated with the food group.

Rule #1: Choose your carbs carefully.

“The problem was never carbs. The problem is toxic carbs,” Asprey said.

“Wheat comes with gluten and lectins that punch holes in your gut lining,” he explained. “Excess fructose hammers your liver. Ultra-processed grains spike your blood sugar and leave you crashing an hour later.”

But low-toxin carbs are a different story.

“White rice, low fructose fruits like blueberries, and occasionally a real homemade sourdough made from European soft wheat with proper fermentation,” Asprey recommended. “Those are carbs your body can actually use.”

#2: Prepare them correctly.

According to Asprey, certain cooking methods may help maximize the benefits of carbohydrates while minimizing some of their drawbacks.

Take white rice, for example: “Cook your rice and then cool it before eating and you’ll convert some of it to resistant starch, which feeds your gut bacteria instead of spiking your blood sugar,” he advised.

#3: Pick smart pairings.

“C8 MCT oil converts to ketones quickly,” Asprey said. “When I eat carbs, sometimes I take MCT oil alongside them so my brain has access to ketone fuel at the same time it’s processing glucose.”

C8 MCT oil oil is a supplement made from medium-chain triglycerides, a type of fat that is metabolized differently than most dietary fats.

Because the molecules are smaller, they bypass much of the normal digestive process and are transported directly to the liver, where they can be rapidly converted into energy.

“Different cells in your brain run better on different fuels,” Asprey said. “When you have both available you’re covering everything. You get noticeable improvements in energy and performance.”

For an optimal diet, Asprey also recommends getting at least 1 gram of high quality animal protein per pound of ideal body weight per day.

#4: Take care of the rest of your health.

At the end of the day, your overall health is the sum of everything you do — not a single diet choice. Asprey recommends exercise, bloodwork and monitoring stress.

“Do resistance training and maybe some high intensity interval training, but not too much,” he said. “Also, get your hormones checked, including your thyroid hormones. Those can impact the way you process carbs.”

In general, Asprey said it’s also wise to keep your stress levels in check.

“When you do these things, you magically have a metabolism that works way better and is able to handle carbs,” he said.