Carbs get a bad rap, but they really should be in your good books—here’s why.

Let’s get one thing straight: Carbs are not the enemy. But if you’ve been swimming in diet culture for a while—and let’s be honest, most of us have—you’ve probably been told otherwise. Maybe you’ve swapped your rice for cauliflower, spiralled your zucchini into noodles or ordered a burger without the bun while secretly dreaming of sourdough.

Over the years, carbohydrates have been unfairly demonized by diet culture, with trends like keto, Atkins and other low-carb fads convincing people carbs are some- thing to fear. But the truth is, carbohydrates are essential—your body and brain can’t function without them.

What are carbohydrates, anyway?

Carbs are one of the three macronutrients—alongside protein and fat—that our bodies need to survive and thrive. When we eat carbohydrates, our bodies break them down into glucose (sugar), then they are absorbed into the blood- stream for energy. Every single cell in your body—your brain, your muscles, your gut—relies on glucose to function properly. This is why, when you cut carbs, your energy, focus and digestion often take a hit. It’s not your imagination; your body is literally missing its favourite source of fuel.

The 3 types of carbohydrates

Sugars

These are simple carbs that are digested quickly and provide a rapid hit of energy. Naturally occurring sugars are found in fruit (fructose) and dairy (lactose), while added sugars show up in things like table sugar, maple syrup, honey, jam, juice, pop, sugary drinks, desserts and candy, etc.

Starches

Complexcarbohydrates are found in foods like bread, pasta, rice, oats, quinoa, potatoes, corn and legumes. These take longer to digest and provide more sustained energy.

Fibre

Our bodies don’t break it down for energy, but it keeps our gut moving, supports heart health and feeds our beneficial gut bacteria. Fibre is found in fruits, veggies, legumes, whole grains, nuts and seeds.

While diet culture tries to villainize carbs, science tells a different story. In fact, 45 to 65 percent of your daily calories should come from carbs, according to Canadian Dietary Reference Intakes. For example, in a standard 2000-calorie diet, that’s 225 to 325 grams of carbs a day.

What do carbs actually do for you?

Let’s break down the real reasons your body needs carbs, and why cutting them out of your diet is more harmful than helpful.

They power your brain

Your brain’s pre- ferred source of fuel is glucose. In fact, about 20 percent of your body’s total energy needs go to your brain just to keep you think- ing, remembering and learning.

They fuel your muscles

Carbs are stored in your muscles as glycogen, and when you exercise, your body pulls from those stores for energy. After a workout, carbs help refill those tanks so you can recover, build strength and keep going. A diet low in carbs can lead to low energy during exercise, decreased endurance and slowed recovery.

They're good for your heart

Whole-grain carbohydrates are a rich source of fibre, which helps lower cholesterol, regulate blood sugar and support long-term heart health.

They keep things moving

When we cut carbs, we often skimp on fibre, which could leave you constipated. Your digestive system needs fibre to stay regular and function well. Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

They're affordable, delicious, and nutrient-rich

Many carb-containing foods are packed with vitamins, minerals and fibre. Think sweet potatoes, oats, quinoa, whole-grain bread, beans and fruit. And yes—even your favourite white bread has a role. It gives you energy, maybe it brings comfort, pleasure or simply fits your life.

Are some carbs better than others?

Sure, some carbs are more nutrient-dense than others. Whole grains, legumes and fruits often come packaged with fibre, vitamins and miner- als—so aiming to include them more often is a helpful goal.

But that doesn’t mean foods like white bread, pasta or cookies are “bad.” They might not offer the same nutrients, but they do still provide energy—and sometimes, they bring something else just as important: joy, comfort, tradition, cultural connection, or simply convenience.

You don’t need to eliminate so-called “bad” carbs. Instead, we can prioritize complex carbs for the health benefits they offer, while also making space for simple carbs without guilt or shame. The goal is to build a balanced, flexible relationship with food—not one ruled by fear or restriction.

That means you can choose oats and enjoy cake. You can eat white rice without guilt. You can say yes to pizza without needing to “make up for it” later. All carbs have a place.

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