“Are carbs bad?” Here’s the honest truth.

Hey Reader,

Carbs get blamed for everything these days — from weight gain to cravings and low energy.

But cutting carbs isn’t always the answer. And if you’ve tried ditching them before and felt tired, moody, or obsessed with food… that’s not a lack of willpower. I was there too, having few carbs during the day only to overeat at night.

After years of experience and as a certified nutrition coach, here’s what I want you to know:

🍞 First — what even are carbs?

Carbs include everything from fruit, vegetables, whole grains, and legumes…to processed foods like cookies, chips, or white bread.

The problem isn’t carbs. It’s the type and amount we eat.

Your body thrives on carbs — especially complex ones — because they give you energy, fuel your brain, and support workouts and recovery.

🥔 But… do carbs make you fat?

Short answer: No.

You gain fat when you consistently eat more than your body needs — no matter where those calories come from.

Yes, it’s easier to overeat ultra-processed carbs (think chips, pastries, sweetened cereals). They’re designed to be addictive, not filling — so we crave more and more.

But what about unrefined carbs like oats, potatoes, fruit, beans, and whole wheat bread? These are actually very nutritious and filling, especially when paired with protein.

🥙 Carbs tips

Here’s how I help my clients enjoy carbs without sabotaging their goals:

✅ Stick to mostly complex carbs:
Focus on carbs that are naturally high in fiber and nutrients—like oats, sweet potatoes, beans, lentils, brown rice, quinoa, fruit, and whole grain bread. These foods digest slowly, keeping your energy stable and cravings under control.

✅ Pair carbs with protein, healthy fats and fiber:
Carbs alone — especially simple carbs — can spike your blood sugar quickly. But when you add protein (like Greek yogurt, eggs, chicken, or tofu), fiber (like veggies), and healthy fats (like nuts, seeds or avocado) you slow down digestion—helping you feel fuller for longer and reduce cravings later.

✅ Don’t fear carbs at dinner:
Carbs at night won’t magically turn into fat. What matters most is your overall intake. In fact, some people sleep better when they include slow-digesting carbs with dinner because it boosts serotonin production and helps with relaxation.

✅ Watch portions of processed carbs:
You don’t need to cut out things like pasta, bread, or dessert. But it helps to prefer whole grain options and enjoy them in smaller portions. I also recommend eating them mindfully, paired with protein and veggies. A small bowl of whole grain pasta with chicken and a side of salad is very different from a huge plate with just sauce.

✅ Listen to your body:
If you’ve tried going low-carb and ended up feeling tired, irritable, or craving sugar all day—your body might be telling you it needs more fuel. The best “diet” is a diet that works for YOU. One that supports your activity level and that you truly enjoy. Only this way it can be sustained and lead to long-lasting results.