Nutrition
Why Your Body Needs Carbs & How to Eat Them
Photo by Marina Leonova, Pexels
Nutrition
Why Your Body Needs Carbs & How to Eat Them
For years, carbohydrates have been demonized, but they're an essential nutrient that keep up going.
Let's set the record straight: carbs are not the enemy. Unfortunately, diet culture has claimed otherwise. Who hasn't swapped their rice for a cauliflower version, turned their zucchini into spaghetti, or ordered a lettuce-wrapped burger?
Diet trends like keto and Atkins have convinced many people that they should be wary of carbs. But the truth is, your body and brain simply cannot function without them.
See also: The Truth About Carbs, From A Registered Dietitian
What are carbohydrates?
Carbohydrates are one of the three macronutrients—along with proteins and fats—that our bodies need to survive and thrive. When we consume carbohydrates, our bodies break them down into glucose (sugar), which is then absorbed into the bloodstream to provide energy.
Every cell and organ in the body—brain, muscles, digestive system—depends on glucose to function properly. That's why, when we reduce our carbohydrate intake, our energy, concentration, and digestion often suffer. You are making up that suggish feeling you have: our body is literally deprived of its preferred fuel source.
3 types of carbohydrates
Sugars
These are simple carbohydrates that are digested quickly and provide a rapid energy boost. Naturally occurring sugars are found in fruits (fructose) and dairy products (lactose), while added sugars are found in products such as table sugar, maple syrup, honey, jam, juices, soft drinks, sweetened beverages, desserts, candies, etc.
Stratches
Complex carbohydrates are found in foods such as bread, pasta, rice, oats, quinoa, potatoes, corn, and legumes. They take longer to digest and provide more sustained energy than sugars.
Fibre
Our bodies doesn't break fibroe down for energy but it does promote regular bowel movements, support heart health, and nourish the good bacteria in our gut. Fibre is found in fruits, vegetables, legumes, whole grains, nuts, and seeds.
According to Canadian Dietary Reference Intakes (DRIs), 45-65 percent of our daily calories should come from carbohydrates. For example, in a standard 2,000-calorie diet, this equates to 225 to 325 grams of carbohydrates per day.
What happens when you eat low-carb?
Without carbohydrates, your body can feel sluggish, tired, and drained. Low-carbohydrate diets are often also low in fibre, which can lead to constipation, bloating, and compromised gut health.
When you restrict carbohydrates, especially the ones you really enjoy, it often leads to intense cravings. Many people find themselves trapped in a cycle of deprivation, followed by overeating or binge eating. It's not a question of willpower; it's our body demanding the energy it lacks.
Restricting carbohydrates long-term isn't a sustainable option for most of us and limiting their intake can lead to obsessive cravings and a loss of control when we do eat them. Eventually, when the body doesn't receive enough carbohydrates, it starts breaking down muscle for energy. This rapid "weight loss" seen with low-carb diets is actually mostly due to the loss of muscle and water, not fat. Over time, this can slow down our metabolism.
Photo by Nadin Sh, Pexels
The best way to eat carbs
To stay energized, satiated, and maintain stable energy levels throughout the day, it's best to combine carbohydrates with protein, fats, and fibre. Here are our favoruite combinations:
TOASTED BAGEL + CREAM CHEESE + SCRAMBLED EGGS + BERRIES
- The bagel provides quickly absorbed carbohydrates, the eggs and cream cheese provide protein and fat, and the berries add fibre.
WAFFLE + PEANUT BUTTER + BANANA + GREEK YOGURT
- The carbohydrates come from the waffle, the protein from the yogurt, the good fats from the peanut butter, and the fibre from the banana.
TURKEY SANDWICH + AVOCADO + CUCUMBER SLICES
- Bread provides energy in the form of carbohydrates, turkey provides protein, avocado provides good fats, and cucumber adds fibre.
What is the purpose of carbohydrates?
1. They fuel our brain
Our brain's preferred energy source is glucose. In fact, about 20percent of our body's total energy is used by our brain to enable us to think, remember, and learn.
2. They provide energy for our muscles
Carbohydrates are stored in our muscles as glycogen, and when we exercise, our body draws on these reserves for energy. After exercise, carbohydrates help replenish these reserves so we can recover, regain strength, and continue. A low-carbohydrate diet can lead to decreased energy during exercise, reduced endurance, and slower recovery.
3. They are good for your heart
Carbohydrates from whole grains are a rich source of fiber, which helps lower cholesterol, regulate blood sugar, and support long-term heart health.
4. They promote healthy digestion
When carbohydrates are reduced, fiber intake is often lower, which can lead to constipation. Our digestive system needs fiber to remain regular and function properly. Research shows that high-fibre diets are associated with a lower risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.
See also: 7 Tips To Maintain Steady Blood-Sugar Levels
5. They are rich in nutrients
Many carbohydrate-rich foods are packed with vitamins, minerals, and fiber. Think sweet potatoes, oats, quinoa, whole-wheat bread, beans, and fruit. And yes, even our favorite white bread has a role to play!
Are all carbohydrates created equal?
Some carbohydrates are more nutrient-dense than others. Whole grains, legumes, and fruits often contain fibre, vitamins, and minerals—so aiming to include them is a good goal. But that doesn't mean foods like white bread, pasta, or cookies are "bad." They may not offer the same nutrients, but they still provide energy—and sometimes, they offer something else that's just as important: joy, comfort, tradition, cultural connection, or simply convenience.
There's no need to eliminate so-called "bad" carbohydrates. Instead, we can prioritize complex carbohydrates for their health benefits, while still allowing room for simple carbohydrates, without guilt or shame. The goal is to build a balanced and flexible relationship with food—not one governed by fear or restriction. This means choosing oatmeal and enjoying a slice of cake. We can eat white rice without guilt or say yes to pizza without having to "compensate" afterward. All carbohydrates have their place.
When you start eating enough food, enough carbohydrates, and enough energy, you immediately feel better. You think more clearly. You move more easily, and most importantly, you stop obsessing over every bite. Food freedom doesn't mean eating perfectly; it means eating peacefully. And yes, carbohydrates are part of that peace.
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