Myth Busting monday: All about carbs

Welcome to the inaugural Myth Busting Monday, where we tackle nutrition folklore with actual science. Today's victim? The idea that carbohydrates are the dietary villain responsible for everything from too-tight jeans to the national debt.

Spoiler alert: they're not.

The Carb Panic

Somewhere along the way, carbohydrates became public enemy number one. Low-carb, no-carb, carb-cycling - the internet is awash in strategies to avoid this macronutrient like it's personally wronged you. And look, I get it. The messaging has been loud and persistent: carbs make you fat, spike your blood sugar, and generally ruin your life.

But here's the thing. Carbohydrates aren't a monolith. Lumping all carbs together is like saying "vehicles are bad" while you're sitting in traffic behind a Honda Civic, conveniently ignoring that ambulances, fire trucks, and the ice cream truck are also vehicles.

Context matters. A lot.

What Even Are Carbohydrates?

Let's start with the basics. Carbohydrates are one of three macronutrients (along with protein and fat) that provide vital energy. They show up in foods as sugars, starches, and fiber. That last one - fiber - is the non-negotiable nutrient that only comes packaged with carbohydrates. You literally cannot get fiber without consuming carbs.

And unless you're interested in a digestive system devoid of healthy gut bacteria, a clogged up heart, and a gut that moves at the pace of continental drift, fiber is kind of important.

Carbohydrates appear in an absurdly wide variety of foods: whole grains, fruit, starchy vegetables, legumes, dairy, and yes, also cookies. The problem isn't the carbohydrate itself. The problem is that we've stopped differentiating between a bowl of steel-cut oats and a dozen gas station doughnuts.

Your Body Runs on This Stuff

Let's get one thing straight: carbohydrates break down into glucose, which is your cells' preferred fuel source. The brain is particularly demanding - it uses half of all the sugar energy in your body because it's so rich in nerve cells. As Harvard Medical School notes, "The brain is dependent on sugar as its main fuel… It cannot be without it." That's a feature, not a bug.

Here's where the source matters: think of complex carbohydrates like a fully built 100-piece Lego set and simple carbohydrates like 100 individual Lego bricks dumped on the floor. Both contain the same number of pieces, but one takes time to disassemble before your body can use the individual bricks, while the other is immediately available. When carbohydrates come from less processed sources with their natural fiber intact, your body has to work to break them down gradually. This creates a steady fuel stream rather than a sudden flood - and your cells are much better equipped to handle the controlled release.

Let's Talk About What Else Is in There

When you eat carbohydrate-containing foods, you're not just getting glucose delivery vehicles. You're getting a whole package deal of nutrients that your body actually needs.

Whole grains bring B vitamins to the party: thiamin, riboflavin, niacin, folate. These are essential for energy metabolism, nervous system function, and cell production. They also contain soluble fiber, the kind that helps manage cholesterol levels and keeps your gut microbiome thriving. Oh, and minerals like magnesium, selenium, and iron. Not exactly junk.

Winter squash - think butternut, acorn, kabocha, pumpkin - are loaded with beta-carotene (hello, vitamin A for your vision and immune system) and other phytonutrients that act as antioxidants. They're also a solid source of potassium, which is critical for blood pressure regulation and muscle function.

Fruit is practically a multivitamin that grew on a tree. Citrus fruits pack vitamin C for immune support and collagen synthesis. Berries bring anthocyanins and polyphenols that have anti-inflammatory properties. Bananas offer potassium. Kiwis have more vitamin C per serving than oranges. Apples contain pectin, a type of soluble fiber. The list goes on, and the variety matters because different fruits offer different nutrient profiles.

Legumes, like beans, lentils, and chickpeas, are carbohydrate-rich foods that also happen to be excellent sources of plant-based protein, iron, folate, and soluble fiber, which feeds beneficial gut bacteria.

You see where this is going. Carbohydrates don't exist in a vacuum. They come with co-passengers that your body relies on to function properly.

The Fiber Situation

Here's a fact that should end the carb-phobia immediately: you cannot consume fiber without consuming carbohydrates. Fiber is a type of carbohydrate that your body can't fully digest, which is precisely what makes it so valuable.

Soluble fiber slows glucose absorption, helps manage cholesterol, and promotes satiety. Insoluble fiber keeps your digestive system moving and supports gut health. Both types are linked to reduced risk of heart disease, certain cancers, and type 2 diabetes.

The average American consumes about 15 grams of fiber per day. The recommendation is 25-38 grams, depending on age and sex. That gap doesn't close by avoiding carbohydrates—it widens.

So Where Did We Go Wrong?

The carb backlash largely stems from conflating refined, ultra-processed carbohydrates with all carbohydrates - and making those foods a majority of ones’ diet. When food manufacturers are processing foods, they often strip fiber and nutrients and are designed to be hyper-palatable so you keep reaching for more.

The research is pretty clear: diets rich in whole grains, fruits, vegetables, and legumes are associated with better health outcomes. The Mediterranean diet, the DASH diet, and even traditional Okinawan and Blue Zone eating patterns all include significant amounts of carbohydrates. These aren't fringe diets. They're backed by decades of research showing reduced cardiovascular disease, improved longevity, and better metabolic health.

What About Blood Sugar?

Fair question, especially since I work primarily with people managing diabetes. Carbohydrates can impact blood glucose. But the response isn't to eliminate carbs. It's to understand which ones, in what amounts, and in what context work for your body.

Pairing carbohydrates with protein, fat, or fiber slows digestion and blunts the glucose spike. Choosing whole food sources over processed ones makes a measurable difference. Timing matters. Physical activity matters. Stress and sleep matter. Your own personal gut microbiome matters. Blood sugar management is multifactorial, and carbohydrates are just one piece of the puzzle.

Demonizing an entire macronutrient oversimplifies the situation and often leads to restriction cycles that don't serve anyone's health goals long-term.

The Bottom Line

Carbs aren't bad. Eat the oats. Enjoy the banana. Roast the potato. Have the lentil soup. Your body needs the nutrients they provide, and your gut bacteria will thank you for the fiber.

And if someone tells you carbs are categorically bad, feel free to ask them where they're getting their B vitamins and fiber. I'll wait.