5 Myths About Carbohydrates You Need to Stop Believing

Learn the truth about carbs: why your body needs them, what risks are misunderstood, and how to eat them wisely.

By Medha deb

Created on Sep 28, 2025

Learn the truth about carbs: why your body needs them, what risks are misunderstood, and how to eat them wisely.

Carbohydrates are arguably the most misunderstood nutrient in modern nutrition. With popular diet trends consistently pointing fingers at carbs, many people are left confused about their real role in our bodies. Here, we break down five of the most pervasive carb myths, replacing fiction with science-backed facts to help you feel confident about your cabbage, oats, and fruits.

What Are Carbohydrates?

Carbohydrates are a major macronutrient found in various foods, including grains, fruits, vegetables, legumes, and dairy products. They’re a primary source of energy, especially for the brain and muscles. There are three main types of carbohydrates:

Sugars: Simple, quick-to-digest carbs found in fruit (fructose), milk (lactose), and processed sweets (sucrose).
Starches: Complex carbs found in grains, beans, and some vegetables; digested more slowly.
Fiber: The indigestible part of plant foods; it supports digestive and metabolic health.

Myth #1: Low-Carb Diets Are the Best Way to Lose Weight

Low-carb diets are often marketed as quick-fix solutions for weight loss. While it’s true that drastically cutting carbohydrates can result in rapid weight loss initially, most of the lost pounds are due to water and glycogen depletion rather than actual fat loss.

Research shows sustained weight loss is less about eliminating carbs and more about reducing overall calories and choosing nutrient-dense foods. Whole grains, beans, and starchy vegetables—types of high-fiber carbs—can help you feel full, maintain energy, and support digestive health. Eliminating them completely may actually make it harder to stick to a healthy eating pattern in the long run.

Quality and quantity matter more than simply removing carbs. Swap refined grains for whole grains and watch portion sizes.
Rapid weight loss from low-carb diets is not always sustainable or healthier in the long term.
Balance is key: a moderate intake of whole-food carbohydrates, proteins, and fats supports metabolism and well-being.

Myth #2: Carbs Cause Diabetes

This myth assumes that eating any carbohydrates spikes your risk for type 2 diabetes. The truth is not all carbs are created equal. Highly processed carbs with added sugars and low fiber (think: sweetened sodas, candy bars, cookies) do cause quick blood sugar spikes and can contribute to overeating and obesity—major risk factors for diabetes.

But complex carbs—especially foods rich in fiber like oatmeal, brown rice, fruits, and vegetables—help slow digestion and blunt blood sugar increases. In fact, fiber is a type of carbohydrate that actually aids in controlling blood sugar. Consuming a diet rich in high-fiber, plant-based foods can reduce diabetes risk. Problems arise when most of your carbohydrates come from sugary, low-fiber sources.

Fiber-rich carbs slow digestion and help regulate blood sugar levels.
Sugary, refined carbs digest quickly and can contribute to overweight and insulin resistance.
Diabetes prevention is best achieved through a balanced diet rich in whole grains, legumes, fruits, vegetables, lean proteins, and healthy fats.

Myth #3: Low-Carb Diets Are Healthier

There’s a widespread belief that eating fewer carbs—especially by swapping fruits, beans, or grains for more animal foods—is healthier overall. But this view oversimplifies a complex issue. Many popular low-carb diets are high in animal proteins and saturated fats, and low in overall fiber, vitamins, and phytonutrients.

This type of pattern can be detrimental over time. Research links diets high in saturated fat and low in fiber to an increased risk of cardiovascular disease and other chronic diseases. Carbohydrates from fruits, vegetables, and whole grains supply not only energy but also numerous protective nutrients and antioxidants.

Moreover, limiting healthy carbs can negatively affect bone health, gut health, and energy levels. Carbs are the body’s primary—and preferred—source of fuel. Especially for active people, too few carbs may mean reduced endurance, lower mood, and increased fatigue.

Diversify your diet with plant-based carbs, lean proteins, and healthy fats.
Don’t focus only on restriction—consider what positive foods you can add (fruits, vegetables, whole grains, nuts, and healthy oils).
Balanced carb intake supports gut, heart, and overall energy.

Myth #4: You Crave Carbs Because of a Lack of Willpower

Many blame themselves for “weakness” when they crave bread or pasta. In reality, carb cravings can be a biological signal. Eating carbs stimulates the release of tryptophan in the brain, which increases serotonin production. Serotonin is a neurotransmitter that helps regulate mood, sleep, appetite, and even body temperature. Insufficient serotonin is linked to mood disturbances like depression and anxiety.

Research suggests that moderate carb consumption can help regulate brain chemistry and support balanced mood. Instead of denying cravings entirely, choose filling and nutrient-dense options—a serving of whole-grain toast with nut butter or a baked sweet potato with Greek yogurt. Pairing carbs with protein or healthy fats leads to longer-lasting satiety and steadier blood sugar.

Carb cravings may reflect a need for serotonin, not low self-control.
Satisfy cravings with high-fiber, nutrient-rich carbs and combine them with protein/fat for balance.
Mindful eating fosters a healthy relationship with food and reduces unnecessary self-blame.

Myth #5: All Carbs Are the Same

It’s a mistake to treat all carbohydrates equally. There is a tremendous difference between whole, unprocessed plant foods and refined, sugar-loaded snacks. While processed foods with added sugars offer little nutritional value and can contribute to weight gain and metabolic problems, complex carbohydrates—whole grains, beans, root vegetables, fruits—are rich sources of vitamins, minerals, fiber, and antioxidants.

The American dietary guidelines recommend that 45-65% of your calories come from carbohydrates. The emphasis should always be on choosing quality carbs that are minimally processed and fiber-rich. These support digestive health, reduce disease risk, and keep you satisfied and energized throughout the day.

Refined Carbs	Complex Carbs
White bread, pastries, chips	Oats, quinoa, brown rice, whole wheat bread
Candy, soda, added sugars	Beans, lentils, sweet potatoes, fruits
Instant cereals, sugary granola	Berries, broccoli, carrots, peas

Smart Carb Choices: What to Eat More, What to Cut Back

Eat more:
- Whole grains (brown rice, quinoa, oats, barley)
- Beans and legumes (lentils, chickpeas, black beans)
- Vegetables, especially non-starchy options
- Fruits (prefer whole fruits over juices)
- Nuts and seeds
Limit or avoid:
- Sweetened beverages and soda
- Sugary cereals, candy, and treats
- Highly refined snacks (white bread, crackers, pastries)

Understanding Fiber: Why It Matters

Fiber, a form of carbohydrate, is a nutritional powerhouse. It aids digestion, helps regulate blood sugar, supports heart health, and keeps you feeling full longer. Most Americans fall far short of the recommended daily fiber intake, which is at least 25 grams for women and 38 grams for men. Eating more plant-based, high-fiber foods like beans, berries, and whole grains can help close that gap.

Practical tips to boost fiber:

Add chia or flaxseeds to smoothies and oatmeal.
Snack on fresh vegetables and hummus.
Replace white rice or pasta with brown rice or whole wheat pasta.

Carbohydrates and Physical Activity

Carbs aren’t just fuel for the brain—they’re essential for muscles too. Whether you go for daily walks or endurance workouts, carbs help store glycogen, the form of sugar that powers exercise. Too little carbohydrate can impair performance, hamper recovery, and lead to muscle fatigue. For athletes and active individuals, a balanced intake of quality carbs supports strength and stamina.

Frequently Asked Questions (FAQs) About Carbs

Are some people more sensitive to carbs than others?

Yes. People with insulin resistance, prediabetes, or diabetes may process carbs differently. For them, focusing on whole-food, high-fiber carbs and controlling overall portions is crucial in helping regulate blood glucose.

Can eating carbs at night cause weight gain?

No evidence supports the claim that carbs eaten at night have a unique effect on weight gain compared to other times of day. Total calorie intake and food quality matter most. Eating balanced meals and being mindful of portions helps, no matter the time.

Is fruit bad because it contains sugar?

Whole fruits contain natural sugars paired with fiber, water, and antioxidants, which slows sugar absorption and provides numerous health benefits. Unlike processed sweets, whole fruits help regulate appetite and support metabolic health.

Do I need to cut out bread or pasta to be healthy?

Not at all. Choose whole-grain or legume-based varieties for extra fiber and nutrients. Including these foods as part of a balanced diet is compatible with good health, energy, and weight management.

How should I balance carbs, fat, and protein at meals?

Aim for nutrient-dense, minimally processed foods from all three macronutrient groups. Combining complex carbs with lean protein and healthy fats can help control hunger, support energy, and provide lasting satisfaction.

Takeaway: Carbs Are Not the Enemy

Carbohydrates are essential to a balanced diet. The key is to choose carbs that are minimally processed and naturally high in fiber, vitamins, and minerals. Cutting all carbs isn’t necessary—in fact, it can be counterproductive. Instead, focus on variety and balance, enjoy whole-food sources, and don’t be afraid to include nourishing carbs at every meal. Your body needs them.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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