Carbs Aren’t the Enemy: Why You Still Need Them
Explore why carbohydrates are essential for energy, brain function, and nutrient intake—despite low-carb trends. Backed by scientific sources, this article can show that balanced carb consumption (45–60% of daily calories) supports health
NUTRITION MYTHS DEBUNKED
8/22/20243 min read
Carbs get a lot of hate these days. Between keto, low-carb fads, and "carbs make you fat" headlines, it's only natural to see bread as your nemesis. But here’s the truth: carbohydrates are not your enemy. In fact, they’re your body’s favorite source of energy. Let’s look closer at why carbs matter more than you think, the difference between them, how they help your brain and body, and why a balanced diet with carbs is not just okay—it’s actually healthy.
Carbs = Energy (and Not Just for training)
When you eat carbs, your body breaks them down into glucose (aka sugar) which is then used for energy. Whether you're walking the dog, typing an email, or working out, you're burning glucose. That’s why carbs are so important. Without them, your body has to dig into fat and protein stores. While it is a good way to lose fat, this process takes more time for the organism to absorb energy and makes you feel tired, foggy, or even dizzy.
Even your brain runs on glucose. It uses about 130 grams of glucose a day just to function properly. That’s why super low-carb diets can leave people feeling spaced out or cranky.
Science says: The Dietary Guidelines for Americans recommend that 45–65% of your daily calories come from carbohydrates. That’s because your body actually prefers them for fuel.
Not All Carbs are the Same
Let’s be real—a donut and a bowl of oats are both carbs, but they don’t do the same thing for your body.
Complex carbs (like whole grains, beans, veggies, and fruits) break down slowly, keep you full longer, and come with extra nutrients like fiber, B vitamins, and antioxidants. Fun fact: If you sit between a bowl of oats and a bowl of candy, both are carbs, however one would make you full for the rest of the day and the other a huge boost of energy, but not saturation.
Simple carbs (like white bread, candy, soda) break down fast, spike your blood sugar, and usually don’t offer much else.
So no, carbs aren’t bad—junk food is bad. Choosing quality carbs makes all the difference.
Science says: Harvard Health notes that complex carbs, especially those high in fiber, help lower cholesterol, stabilize blood sugar, and reduce disease risk.
Carbs Help Your Brain and Mood
Ever get hangry or foggy-headed when you skip meals? That’s your brain begging for carbs. Glucose helps you think clearly, stay focused, and even feel happier. That’s because carbs help your brain make serotonin, the feel-good chemical that affects mood.
Science says: Recent researches have found that very low-carb diets can impair memory, reduce attention span, and worsen mood in some people.
They Come with Bonus Nutrients
Carb-rich foods like fruits, veggies, whole grains, and legumes don’t just give you energy. They also bring:
Fiber → for digestion and heart health
Vitamins like C, B6, and folate
Minerals like potassium and magnesium
Cutting out carbs too hard means cutting out these good things, too.
Science says: Fiber-rich diets are linked to lower risks of heart disease, diabetes, and digestive issues.
What about Weight and Longevity?
You don’t need to swear off bread to stay healthy or lose weight. What matters more is portion size and food quality. Additionally, overly restrictive diets usually don’t last. Balance does.
In fact, a huge study published in The Lancet found that people who ate a moderate amount of carbs (about 50% of their diet) lived longer than those who ate super low-carb or super high-carb diets.
Easy Swaps for Better Carbs
White bread → Whole-grain bread
Sugary cereal → Oatmeal with fruit
Soda → Sparkling water with lemon
White rice → Brown rice or quinoa
Chips → Roasted chickpeas
You don’t have to cut carbs—just upgrade them.
Quick Healthy Carb-Friendly meals
Greek yogurt with berries and oats
Stir-fried veggies with brown rice
Whole-wheat toast with avocado
Chickpea salad with olive oil and lemon
Banana with peanut butter
So, how to react to the 'Curb problem':
Carbs give you energy, feed your brain, support your mood, and provide key nutrients your body needs. The trick isn’t to cut them out—it’s to choose the right ones.
So go ahead: eat that sweet potato, enjoy a bowl of rice, or have fruit for dessert. Carbs aren't the villain. They're actually one of your body’s best friends.
Sources for the curious: