The truth about carbs

Myth #1: Eating carbs leads to weight gain

One of the most common myths is that carbohydrates directly cause fat storage. But the truth is, weight gain occurs when you consistently consume more calories than you expend, regardless of whether those calories come from carbs, fat, or protein.

In fact, fiber-rich complex carbohydrates can actually aid in weight management. Foods like sweet potatoes, lentils, brown rice, and quinoa are high in satiety value — they make you feel full for longer, reducing the likelihood of overeating.

Moreover, when carbs are eaten in balanced meals alongside healthy fats and protein, they provide sustained energy and reduce cravings. The problem lies not in carbs themselves, but in the overconsumption of refined carbs — white bread, sugary cereals, pastries, and processed snacks — that are often stripped of fiber and nutrients.

Myth #2: Carbs spike blood sugar and lead to insulin resistance

Not all carbs are created equal when it comes to blood sugar. Simple carbohydrates like table sugar or soda do raise blood glucose quickly, which can be problematic for people with diabetes or insulin resistance.

However, complex carbs — especially those high in fiber — slow down digestion and lead to more gradual increases in blood sugar, which is healthier and easier for the body to manage.

In fact, studies show that diets rich in whole grains, legumes, and vegetables are associated with lower risk of type 2 diabetes, not higher. The glycemic index (GI) and glycemic load (GL) of a food help determine its blood sugar impact — and many high-fiber carbs rank low to moderate on the scale.

Eating carbs with fat or protein also slows absorption and helps stabilize glucose levels — a great tip for balanced meals.

Myth #3: Carbs aren’t necessary — your body can function without them

Technically, your body can use fat for energy in the absence of carbohydrates, which is the principle behind ketogenic diets. However, this isn’t ideal for most people.

The brain alone uses roughly 120 grams of glucose per day. While ketones (produced from fat) can act as an alternative fuel, most people feel better, think clearer, and perform more consistently with a moderate intake of high-quality carbs.

Carbs also play a vital role in hormone regulation, thyroid function, and exercise performance. Endurance athletes, in particular, require substantial carbohydrate intake to maintain glycogen stores and recover properly from training sessions.

Myth #4: Cutting carbs is the fastest way to lose belly fat

Low-carb diets may lead to rapid initial weight loss, but much of that is water, not fat. Carbohydrates are stored in the body as glycogen, which binds to water — so cutting carbs results in a quick flush of fluid.

Long-term fat loss, however, depends more on consistent calorie control, quality nutrition, and sustainable habits. Severely restricting carbs often leads to rebound eating, low energy, and mood swings, making it harder to stick to a plan over time.

Instead of focusing on cutting carbs completely, focus on improving the quality of your carbs and maintaining a healthy calorie balance overall.

What are “good” carbs — and how should you eat them?

“Good” carbs are generally minimally processed, high in fiber, and rich in nutrients. They support digestive health, energy balance, and metabolic function.

Great sources of healthy carbohydrates include:

• Vegetables (leafy greens, carrots, squash, bell peppers)

• Whole fruits (apples, berries, oranges, bananas)

• Legumes (chickpeas, black beans, lentils)

• Whole grains (brown rice, quinoa, oats, barley)

• Root vegetables (sweet potatoes, beets)

Pairing carbs with healthy fats (like avocado or olive oil) and lean proteins (like eggs, fish, or tofu) slows digestion, reduces blood sugar spikes, and keeps you feeling full.

Portion control still matters, but quality makes all the difference.

Final thoughts: carbs are fuel — not the enemy

Carbohydrates are not inherently fattening, inflammatory, or dangerous. Like any nutrient, they can support or sabotage your health depending on how they’re consumed.

When you choose whole, nutrient-rich carbs and combine them with a balanced lifestyle, they become a powerful part of your wellness strategy — not something to fear.

So the next time you hear that carbs are “bad,” remember: it’s not about cutting carbs. It’s about choosing the right ones, in the right amounts, at the right time.

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Carbs have been misunderstood for decades — here’s what science actually says

Few topics in nutrition stir up more confusion than carbohydrates. They’ve been demonized in fad diets, misunderstood in mainstream media, and misrepresented across wellness blogs. From weight gain to “brain fog,” carbs have taken the blame for just about every health problem. But the truth is far more nuanced — and far more important to understand.

Carbohydrates are a fundamental part of a balanced diet. When chosen wisely and consumed in the right context, they provide energy, enhance brain function, fuel physical activity, and even support metabolic health. The key lies in distinguishing the myths from the facts.

So let’s unpack the science behind carbs, bust some persistent myths, and help you make informed food choices that actually serve your body.

What exactly are carbohydrates?

Carbohydrates are one of the three primary macronutrients — along with protein and fat — that your body requires in significant amounts. Their main role? To provide energy.

When you eat carbs, your body breaks them down into glucose, which enters your bloodstream and fuels everything from walking and thinking to lifting weights and digesting food. Carbs are especially important for brain function, as the brain relies on glucose for most of its energy needs.

There are two main types of carbohydrates:

• Simple carbohydrates consist of one or two sugar molecules. Found in foods like candy, soda, and white bread, these digest quickly and can cause a rapid spike in blood sugar.

• Complex carbohydrates are made of longer chains of sugar molecules. Found in foods like oats, beans, and vegetables, they digest more slowly, provide longer-lasting energy, and come with beneficial nutrients like fiber, B vitamins, and antioxidants.

Why carbs got a bad reputation

The low-carb craze started in the late 1990s with the rise of diets like Atkins and later, keto. These diets promised rapid weight loss by cutting out nearly all carbohydrates and replacing them with protein and fat. While some people did lose weight (often water weight at first), the long-term success was less consistent.

Over time, this narrative evolved into the belief that “carbs make you fat,” even though many traditional diets around the world — from Japan to the Mediterranean — are rich in carbohydrates and associated with long-term health and longevity.

The real issue isn’t carbs — it’s the type, quantity, and context of carbs consumed in the modern Western diet.

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