For years, carbohydrates have been demonised and blamed for everything, from weight gain to bloating and fatigue. The message is clear: if you want to lose weight or be healthy, cut the carbs.
But here’s the truth: carbs are not the problem. In fact, they are essential for your brain and body to function properly. The real issue lies in how we talk about food and how diet culture has conditioned us to see carbs as something to fear.
Let’s unpack why carbohydrates deserve a place on your plate, and why letting go of that carb fear might be one of the best things you do for your health.
Carbs are Your Body’s Preferred Source of Energy
Your body can use fat and, if in desperate need, protein for energy, but the primary and most efficient source of energy is carbohydrates, which should cover between 45% and 65% of total energy intake.
Without enough carbs, you might feel sluggish, struggle to concentrate, or crave sugary foods, as your body is running low on its favourite energy source and demanding a quick glucose fix.
When you eat carbs, your body breaks them down into glucose, which is then used for immediate energy or stored for later use in your liver and muscles as glycogen.
Low-Carb Diets Work, But Only for a While
Many people turn to low-carb diets for quick results. And to be fair, if you’re just focusing on the number on the scale, they do seem to work initially. But here’s what’s really happening: when you drastically reduce your carb intake, your body uses up its glycogen stores. Each gram of glycogen is stored with 3-4 grams of water, which means the quick weight loss typically observed at the beginning of low-carb diets is water loss, not fat loss.
Any additional weight loss from low-carb diets usually comes from eating fewer calories overall after cutting out an entire food group, which is rarely a good idea. You’d see the same result if you removed any other food group, so it’s clear carbs aren’t the problem.
Carbs Don’t Make You Gain Weight – Eating in Excess Does
There’s a widespread belief that consuming carbs will make you gain weight, but that’s simply not true. Weight gain comes from consuming more energy than you use – it’s as simple as that – and no single macronutrient can be blamed for it.
Carbs provide 4 kcal/g, the same as protein and less than half of fat (9 kcal/g). So why do carbs get such a bad reputation? The real issue is that many ultra-processed foods like pastries, pizza, and chips are not only high in carbs but also in fat, salt, and sugar, which makes them extra palatable and easy to overeat. These foods are completely fine in moderation as part of a balanced diet; they only become a problem when consumed in excess – but that’s true for any food. The key to a healthy diet is balance and variety, not restriction.
Carbs Boost Performance and Protect Muscle
Carbs are fundamental for anyone who wants to perform at their best. They help maximise performance for both endurance (running, cycling, swimming) and resistance (weight-lifting) athletes.
During exercise, your body relies on glycogen – the stored form of carbs in your muscles and liver. If you don’t eat enough carbohydrates, these glycogen stores become depleted, which means your body has less readily available energy. As a result, strength and endurance drop, fatigue sets in faster, and overall performance suffers.
This isn’t the only reason carbohydrates are essential for active people. If you’re trying to build muscle, eating enough carbs is fundamental – they spare protein from being used as an energy source, allowing it to do its main job: repairing and building muscle tissue. Without enough carbs, your body may start breaking down lean muscle mass to create energy, which works against your goals.
Carbs Are Important for Your Mood
Carbohydrates don’t just fuel your body; they affect your brain chemistry, too.
They promote the production of serotonin, a neurotransmitter that affects cognition, mood and general mental well-being.
When you drastically cut carbs, serotonin levels can drop, leading to fatigue, irritability, and even symptoms of depression.
This connection between carbohydrates and mood is not just psychological – it’s biochemical too – and it explains why many people on very low-carb diets feel mentally drained, anxious or irritable.
Carbs Fight Disease
Carbohydrates play an important role in health and disease. Diets rich in complex carbs and fibre are linked to a lower risk of several chronic conditions, including cardiovascular disease, type 2 diabetes and some cancers.
Some of the longest-living populations in the world, like those in the Blue Zones (Okinawa in Japan, Sardinia in Italy, and Ikaria in Greece), eat diets naturally high in carbohydrates from plant-based foods such as beans, lentils, whole grains, fruits, and vegetables. These communities have low rates of chronic disease and impressive life expectancy, showing that carbs – especially the complex, fibre-rich kind – are part of the recipe for longevity.
It’s not about eating fewer carbs, but about eating the right kinds, in the context of a balanced and varied diet.
The bottom line is that carbs aren’t the enemy – quite the opposite, actually. They’re your body’s preferred fuel, help you perform better, and even protect your long-term health. Instead of avoiding them, focus on quality: think oats, lentils, brown rice, fruit, and veggies – and enjoy them as part of a balanced diet.
