Are carbs bad for you? No. That's the short answer. The slightly longer answer: carbohydrates are your body's preferred energy source, and the scientific consensus is clear that they should form part of a healthy diet.
So why do carbs have such a bad reputation? Blame a combination of fad diets, misunderstood research, and the fact that "cutting carbs" is an easy rule to follow (even if it's not necessary for most people).
What Are Carbohydrates?
Carbohydrates are one of three macronutrients (along with protein and fat). They're found in:
- Grains (bread, rice, pasta, oats)
- Fruits and vegetables
- Legumes (beans, lentils)
- Dairy products
- Sugary foods and drinks
When you eat carbs, your body breaks them down into glucose, which is used for energy. Excess glucose is stored as glycogen in muscles and liver, or converted to fat if stores are full.
Not All Carbs Are Created Equal
This is where nuance matters. The difference between carbohydrate sources is significant:
Complex Carbs ✓
- Whole grains
- Vegetables
- Legumes
- Fruits
- Oats
Contain fibre, vitamins, minerals. Digested slowly, provide sustained energy.
Refined Carbs (Limit)
- White bread
- Sugary cereals
- Pastries, cakes
- Soft drinks
- Sweets
Stripped of fibre and nutrients. Digested quickly, can spike blood sugar.
The issue isn't carbohydrates as a category - it's the type of carbohydrates and the overall dietary pattern.
What the Research Actually Says
Major health organisations and systematic reviews consistently support carbohydrate consumption:
- The NHS recommends carbohydrates make up about a third of your diet, focusing on higher-fibre, wholegrain varieties.
- The British Nutrition Foundation states that starchy carbohydrates should be the main source of energy in a healthy balanced diet.
- A 2018 Lancet study of over 135,000 people found that both very low (<40%) and very high (>70%) carbohydrate diets were associated with increased mortality. Moderate intake (50-55% of calories) was linked to the lowest risk.
- The Mediterranean diet, consistently ranked among the healthiest dietary patterns, includes substantial amounts of carbohydrates from whole grains, legumes, fruits, and vegetables.
Myth: Carbs Make You Fat
Excess calories make you gain weight, regardless of whether they come from carbs, protein, or fat. Carbs are often overeaten because highly processed carb-heavy foods (crisps, biscuits, pastries) are easy to overconsume. The carbs aren't the problem - the processing and lack of satiety are.
Why Low-Carb Diets "Work" (Short-Term)
People often lose weight quickly on low-carb diets. Here's why:
- Water loss - Each gram of stored glycogen holds 3-4g of water. Depleting glycogen causes rapid water weight loss (not fat loss).
- Reduced calorie intake - Cutting an entire food group typically reduces overall calories.
- Increased protein - Low-carb diets are often higher in protein, which increases satiety.
- Elimination of junk food - Many processed foods are carb-heavy; avoiding carbs means avoiding these.
Long-term studies show that low-carb diets aren't more effective for weight loss than other approaches when calories are matched. Adherence matters more than the specific diet.
How Many Carbs Should You Eat?
For most people, carbohydrates should make up 45-65% of total calories (NHS and WHO guidelines). For a 2,000 calorie diet, that's 225-325g of carbohydrates daily.
However, individual needs vary based on:
- Activity level - Athletes and very active people need more carbs to fuel performance
- Health conditions - People with diabetes may benefit from monitoring carb intake more closely
- Personal preference - Some people feel better with slightly fewer carbs; others need more
"I never think of carbs as the enemy. Rice, potatoes, bread - they're the foundation of cuisines around the world for good reason. They provide energy, carry flavour, and make meals satisfying. The key is quality and portion."
The Bottom Line on Carbs
Carbohydrates are not inherently bad. Focus on complex carbs (whole grains, vegetables, legumes, fruits), limit refined carbs and added sugars, and don't stress about moderate portions of rice, potatoes, or bread with your meals. They're not stopping you from being healthy.
References
- NHS. (2023). Starchy foods and carbohydrates.
- British Nutrition Foundation. (2021). Carbohydrates.
- Seidelmann SB, et al. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health, 3(9), e419-e428.
- Hall KD, Guo J. (2017). Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 152(7), 1718-1727.