Are Carbs Bad for You?
Carbs are not inherently bad - they are your body's preferred energy source. The type of carbs matters: whole grains, fruits, vegetables, and legumes provide fiber, vitamins, and sustained energy. Refined carbs (white bread, sugar, processed foods) spike blood sugar and provide empty calories. You do not need to eliminate carbs, but choosing quality carbs improves health.
Key Takeaways
- Carbohydrates break down into glucose, your brain's primary fuel and your muscles' preferred energy source for exercise.
- People with diabetes or insulin resistance may benefit from monitoring carb intake more carefully.
- Athletes often need more carbs than sedentary people.
Explanation
Carbohydrates break down into glucose, your brain's primary fuel and your muscles' preferred energy source for exercise. Cutting carbs entirely can cause fatigue, brain fog, and poor athletic performance. Very low-carb diets work for some people but are not necessary or superior for everyone.
Complex carbs from whole foods include fiber, which slows digestion, feeds gut bacteria, promotes fullness, and stabilizes blood sugar. Whole grains, vegetables, fruits, beans, and legumes are healthy carb sources. These are associated with lower risks of heart disease, diabetes, and certain cancers.
Refined and added sugars are the problematic carbs. White flour, sugar, sugary drinks, and processed snacks cause rapid blood sugar spikes, promote overeating, and provide calories without nutrition. Limiting these improves health regardless of overall carb intake. The distinction between 'good' and 'bad' carbs is more important than total carb quantity.
Things to Know
- People with diabetes or insulin resistance may benefit from monitoring carb intake more carefully.
- Athletes often need more carbs than sedentary people.
- Very low-carb diets can cause initial 'keto flu' symptoms as your body adapts.