Are Carbs your Greatest Enemy?: What You Really Need to Know

If you’ve ever watched videos online or read articles on eating healthier, you’ve probably heard something along the lines of “Cut out carbs.” From keto to Atkins to endless TikTok trends about optimizing health, carbohydrates are often painted as the villain of modern diets. But is the fear of carbs really justified?

Carbohydrates are not the enemy. They’re an essential part of a healthy, balanced diet. The key is understanding what types of carbs you're eating and how they fit into the bigger picture of health.

This post breaks down the truth about carbs: what they are, what they do for your body, and how to choose the right ones.

What Are Carbohydrates, Really?

Carbohydrates—often called carbs—are one of the three major macronutrients your body needs to function, along with fats and proteins. They are your body’s main and most efficient day-to-day source of energy.

Carbs come in three primary forms:

• Sugars: Simple carbohydrates found naturally in fruits, milk, and added to many processed foods.

• Starches: Complex carbohydrates found in vegetables, grains, and legumes.

• Fiber: A type of carbohydrate your body can’t digest, but it plays a crucial role in gut health, cholesterol regulation, and blood sugar control.

All of these carbohydrates are broken down into glucose, a monosaccharide and the simplest form of carbohydrates, which fuels everything from brain activity to muscle movement.

The Good, the Bad, and the Misunderstood

The confusion around carbs usually comes from lumping all carbs into the same category. Not all carbohydrates are created equal.

Refined or Processed Carbs

These are often referred to as “bad carbs” because they’ve been stripped of nutrients and fiber during processing. Think of foods like…

• Sugary cereals

• Soda and candy

• Pastries and cakes

  

Without any fiber and other nutrients, these processed foods are digested incredibly quickly, causing rapid spikes in blood sugar, followed by energy crashes. Over time, diets high in refined carbs have been linked to obesity, type 2 diabetes, and heart disease. 

🥦 Whole Carbs

These are the “good carbs”—minimally processed, fiber-rich, and loaded with vitamins,  minerals, and antioxidants. Examples include:

• Whole grains (brown rice, oats, quinoa)

• Legumes (beans, lentils)

• Vegetables

• Fruits

These foods are digested more slowly, keeping you fuller longer, maintaining steady energy, and supporting overall health.

If Fruits Contain So Much Sugar, Why is it Okay to Eat Them?

First, on average, ultra-processed sweets contain far more sugar than fruits. For example, grapes, which are one of the most sugary fruits, contain about 20 grams of carbohydrates per cup. A 2 ounce bag of skittles contains about 45 grams of carbohydrates– all processed sugar. Next, without the fiber and other nutrients to slow digestion, processed sugars will cause your blood sugar to spike higher than it should be after eating and will lead to blood sugar levels crashing even lower than normal to compensate. Conversely, with whole fruits, vegetables, and grains, your body will digest these foods at a normal rate. Yes, it will cause blood sugar levels to rise. But, this will be a much steader rise that keeps the body stable and keeps all levels in the body(such as insulin) in check. 

What Carbs Actually Do for You

⚡ 1. Provide Energy

Carbs are the main molecule used to create ATP through cellular respiration. Carbohydrates break down into glucose, which is then fed into glycolysis, creating intermediates for the krebs cycle, creating intermediates for the electron transport chain, which are used to power oxidative phosphorylation. During oxidative phosphorylation, an electrochemical gradient of protons is used to power the enzyme ATP synthase to create ATP from ADP+ phosphate. The brain, in particular, relies heavily on glucose—it consumes about 20% of your body's total energy.

💪 2. Support Physical Activity

When you exercise, especially at high intensities, your muscles draw on stored carbohydrates (glycogen) for quick fuel. Many athletes elect to eat a high-carb meal the night before a match so excess carbs will be stored and ready to be used the next day. During intense bursts of activity, the glycogen is produced into glucose which powers glycolysis and lactic acid fermentation to make ATP even when your oxygen supply is depleted.  

🧠 3. Regulate Mood and Cognitive Function

Low-carb diets can cause brain fog, irritability, and fatigue in some people. That’s because your brain needs a steady supply of glucose to function at its best.

🫀 4. Promote Heart and Gut Health

High-fiber carbs help:

• Lower LDL (“bad”) cholesterol

• Regulate blood sugar

• Promote healthy digestion

• Feed beneficial gut bacteria

Fiber is also incredibly filling, helping to curb overeating and support a healthy weight.

Common Myths About Carbs — Debunked

There’s no shortage of misinformation out there. Let’s tackle some of the biggest myths head-on.

❌ Myth #1: Carbs make you fat

Truth: Excess calories—no matter where they come from—can lead to weight gain. Carbs, especially whole carbs, are not inherently fattening. Carbs, along with proteins, contain 4 calories per gram while fats contain 9 calories per gram. 

❌ Myth #2: You don’t need carbs

Truth: While your body can survive without carbs(through processes such as gluconeogenesis and ketogenesis), it’s not ideal. Carbs are your body’s preferred energy source. Cutting them out completely will make you feel sluggish, constipated, and irritable.

❌ Myth #3: Low-carb diets are better for everyone

Truth: Low-carb diets can be helpful for certain medical conditions (like type 2 diabetes or epilepsy), but they’re not universally superior. The majority of people will thrive on balanced diets that include plenty of healthy carbohydrates along with protein and healthy fats. 

How to Eat Carbs the Healthy Way

The goal isn’t to avoid carbs—it’s to eat smart carbs. Here’s how:

✅ 1. Choose Whole Grains

Swap white bread and pasta for:

• Brown rice

• Quinoa

• Whole wheat bread

• Steel-cut oats

Look for "100% whole grain" on labels—not just "wheat" or "multigrain."

✅ 2. Load Up on Fruits and Vegetables

These are some of the best sources of healthy carbs—and they come packed with fiber, antioxidants, and water. 

✅ 3. Take it Easy on the Added Sugar

The average American consumes 70 grams of added sugar per day—more than double the recommended limit.

Watch out for:

• Sweetened drinks (soda, energy drinks, flavored coffee) Artificial sweeteners aren’t ideal either

• Packaged snacks and desserts

• “Low-fat” foods (often high in sugar to compensate for flavor)

Read the nutrition label and ingredients list. Added sugars can hide under names like “high fructose corn syrup,” “maltose,” or “evaporated cane juice.”

✅ 4. Get your Fiber in

Aim for at least 25–30 grams of fiber per day from foods like:

• Lentils and beans

• Berries

• Whole grains

• Broccoli and leafy greens

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Fruits and vegetables are the best way to meet that recommended fiber intake while still receiving loads of other nutritional benefits.

So, Should You Eat Carbs?

Absolutely—just make informed choices.

Carbohydrates are not your enemy. In fact, they're one of your body’s best allies when it comes to energy and long-term health. The problem isn’t carbs—it’s the types and the amounts many people consume in the standard American diet.

Choose fiber-rich, minimally processed carbs and pair them with healthy fats and protein for balance. That’s the simple, sustainable, science-backed way to eat well.

Don’t Fear Your Food

Nutrition is all about balance. It won’t kill you to eat a slice of cake or a piece of candy a couple times per week. Demonizing an entire category of food like carbohydrates does more harm than good. Instead, educate yourself, enjoy your meals, and aim for variety.