Carbs Aren’t the Enemy
Carbohydrates have earned an undeserved bad reputation, but registered dietitians agree: cutting them out entirely does more harm than good. Carbs are not just about bread and sugar they are a foundational part of a healthy, balanced diet, playing a critical role in how your body and brain function every single day.
Why Your Body Needs Carbs
Carbohydrates are your body’s preferred source of energy. When you eat carbs, your body converts them into glucose, which fuels everything from quick movements to long study sessions. Even your brain runs primarily on glucose.
Energy production: Carbs fuel muscles and support daily physical activities
Brain function: The brain consumes around 20 25% of the body’s energy mostly from glucose
Performance support: Athletes and active individuals rely on carbs for endurance, recovery, and stamina
Debunking the Low Carb Myths
Low carb and keto diets have led many to believe that carbs are fattening or unnecessary. But dietitians emphasize that these diets are often misunderstood and misapplied.
Not all carbs are equal refined sugars differ greatly from whole grains
Going too low in carbs can lead to fatigue, irritability, hormonal imbalances, and poor concentration
Temporary weight loss from carb restriction is often due to water loss, not fat burning
The Registered Dietitian’s Perspective
Nutrition experts don’t just look at calories they look at context. According to registered dietitians:
Carbs help balance meals, especially when paired with protein and healthy fats
Whole foods over processed carbs is the guiding principle
Sustainable eating habits include a moderate, consistent intake of high quality carbohydrates
“Carbohydrates aren’t the enemy,” says Julia Nguyen, RD. “They’re a key part of how we function, think, and even feel on a daily basis. The goal isn’t to fear carbs it’s to choose them wisely.”
In other words, it’s time to stop blaming carbs and start understanding them. A varied, balanced diet includes room for the right types of carbohydrates and your body will thank you for it.
The Science Behind Good vs. Not So Good Carbs
Not all carbs are created equal and your body knows it. Complex carbohydrates, like those found in oats, brown rice, legumes, and vegetables, take longer to break down. That means a steadier release of glucose into the bloodstream, which helps stabilize energy and appetite. Simple sugars, on the other hand think candy, soda, and baked goods made with refined flour digest fast and lead to quick blood sugar spikes. Quick spikes lead to quick crashes, and that’s where cravings and fatigue creep in.
This is where the glycemic index (GI) comes into play. It measures how quickly a food causes blood sugar to rise. High GI foods = faster spikes; low GI foods = slower, more controlled increases. But in 2026, dietitians are shifting the conversation from just GI to the whole nutritional profile. A food like watermelon may have a high GI, but it’s also hydrating and full of vitamins. Context beats fear.
If you want a simple rule: more whole foods, fewer refined ones. Whole grains, fruits (yes, even bananas), and legumes provide fiber, nutrients, and long lasting fuel. They also do a better job of keeping you full, which naturally helps you eat more intentionally. Instead of slashing carbs, stack your plate with the ones that pull double duty fuel and function, without the fuss.
Portion Control and Timing
Carbs aren’t evil. But like anything, too much of a good thing can throw you off balance. So, how much is too much? Most dietitians suggest that carbohydrates should make up about 45 65% of your total daily calorie intake. That means somewhere between 225 325 grams per day if you’re on a 2,000 calorie diet. But that number shifts based on your activity level, age, and goals. If you’re training hard or always on the move, your body will burn more. Couch mode? Not so much.
Timing plays a big role too. Carbs before a workout? That’s fuel. Afterward? They help recharge your muscles. But late at night, when your activity winds down, heavy carb meals can mess with your sleep quality. It’s not about fearing carbs just knowing when they actually work for you instead of against you.
Now for the part everyone dreads: swaps. But smart changes don’t have to feel punishing. Think whole grain toast instead of white bread. Roasted sweet potatoes over fries. Quinoa rather than instant noodles. Focus on fiber, texture, and taste over empty fillers. It’s not about restriction it’s about getting more from what you eat, not less.
Emotional Eating and Carb Cravings
Carbohydrate cravings aren’t just about willpower they’re often tied to deeper biological and emotional signals. Understanding what drives your cravings is the first step toward making smarter choices that support both your physical and mental well being.
Why Your Body Craves Sugar
Your body craves sugar when it needs quick energy. Glucose, the simplest form of sugar, is the brain’s preferred fuel source. But cravings can also stem from habits, emotions, and imbalanced meals.
Low blood sugar triggers a desire for fast acting carbs
Skipping meals can intensify later cravings
Restrictive diets may increase your sensitivity to sugar cues
Try this: Instead of cutting sugar cold turkey, balance your meals with protein, fiber, and healthy fats to reduce sudden cravings naturally.
The Stress Snacking Connection
Stress impacts your chemistry in complex ways, including how you reach for carbs.
Cortisol, the stress hormone, increases appetite especially for high carb comfort foods
Serotonin, the feel good brain chemical, gets a temporary boost from sugar, which can lead to emotional eating loops
When life gets chaotic, turning to food for relief is human. The key is recognizing the pattern before it becomes constant.
Try this: Practice mindful strategies like deep breathing, journaling, or short movement breaks to reset your stress response before heading to the snack drawer.
Stop Demonizing Carbs Find Balance Instead
Carbs often get blamed for weight gain, cravings, and poor diets. But the truth isn’t so black and white. Instead of fearing carbohydrates, focus on understanding how they show up in your life and how they can work for you.
Here’s what dietitians recommend:
Notice the why behind your cravings before automatically giving in
Allow room for flexibility without judgment
Prioritize carbs that support energy, recovery, and satisfaction
For more on reshaping your mindset around food, check out How to Build a Healthier Relationship with Food.
Remember: emotional eating isn’t a failure it’s feedback. The goal isn’t perfection, but awareness and compassion.
Carbs in Popular Diets
By 2026, dietitians are still getting the same question in different wrappers: “Are low carb diets good or bad?” The short answer? It depends on your goals, your lifestyle, and your ability to stick with the plan. Trends like keto and paleo are still in circulation, but experts are urging people to look past fads and latch onto sustainability.
Take the Mediterranean diet, for instance. It doesn’t cut carbs outright it leans into them, but with purpose. Whole grains, legumes, fruits, and vegetables make up the backbone. It’s high carb by keto standards, but it’s backed by decades of solid science and remains a top recommendation for heart health.
Paleo trims away processed carbs and dairy, sticking closer to a whole food template. That means sweet potatoes are in, bagels are out. While the carb count is lower than what you’d get on a Mediterranean plan, it’s not necessarily low carb it just prioritizes carb quality.
Plant based diets are another story. People often associate vegan eating with high carbs and they’re not wrong. But RDs point out: it’s the type of carbs that matter. Chickpeas, quinoa, oats these aren’t sugar bombs. They’re nutrient dense, fiber rich, and body friendly.
There are also plenty of real life wins where carbs weren’t cut they were controlled. One dietitian shared the case of a prediabetic client who reversed their risk status by embracing fiber rich carbs and ditching ultra refined snacks. Another helped a long time yo yo dieter lose 30 pounds sustainably on a plant forward diet with daily grains.
The bottom line: You don’t have to fear carbs. You just have to respect them. And above all, you need a way of eating you can actually live with.
Final Takeaways That Actually Matter
You don’t have to swear off carbs to be healthy and you probably shouldn’t. Carbs are fuel. Your brain, muscles, and even your mood rely on them. The trick isn’t cutting carbs, it’s choosing better ones and balancing them smartly.
Forget fad diets that demonize bread or fruit. What matters is quality. Whole grains, legumes, fiber rich vegetables, and fruit provide steady energy and nutrients. Compare that to ultra processed options full of added sugars and empty calories they spike your blood sugar and leave you hungry again soon after.
So how do you normalize carbs in everyday meals? Registered dietitians suggest three moves:
- Pair carbs with protein and fat this slows digestion and keeps you fuller longer.
- Pick carbs with fiber think quinoa over white rice, apples over juice.
- Plan, don’t restrict building balanced plates makes carbs feel less like a guilty pleasure and more like what they are: part of a solid routine.
Bottom line: carbs aren’t the villain. They’re one piece of a bigger health puzzle, and when you focus on quality over hype, they can play a powerful role.