Carbohydrates: Friend, Foe, or Just Misunderstood?

Carbs have been vilified, glorified, and everything in between. Diet culture loves to label them as "good" or "bad," but the truth is, carbohydrates are neither an enemy nor a miracle fix. They’re just food—one of three essential macronutrients that fuel your body. Standard Dietary Guidelines recommend 6 servings of grains or carbohydrates per day. So, let’s cut through the noise and break down what you really need to know about carbs.

What Are Carbohydrates, Really?

Carbohydrates are your body’s preferred source of energy. They come in three main forms:

Simple Carbohydrates: Found in foods like fruit, honey, and dairy, these carbs are quickly digested and provide fast energy.
Complex Carbohydrates: Found in whole grains, legumes, and starchy vegetables, these carbs provide sustained energy and fiber, which helps with digestion and satiety.
Fiber: A non-digestible carbohydrate that supports gut health, blood sugar regulation, and cholesterol levels.

The Role of Carbs in the Body

Carbs are broken down into glucose, which fuels your brain, muscles, and every cell in your body. If you’ve ever felt sluggish, foggy, or irritable after cutting carbs too low, that’s your body reminding you that it needs fuel. Carbs also play a role in:

Hormonal balance (especially for women)
Workout performance and recovery
Mood regulation (hello, serotonin production!)

Do Carbs Make You Gain Weight?

Let’s set the record straight: carbohydrates themselves do not cause weight gain. Overeating anything can contribute to weight gain. What matters most is the overall balance of your diet, portion sizes, and how your body responds to different foods.

The real culprit behind carb-related weight gain? Highly processed carbs that lack fiber and nutrients, leading to blood sugar spikes and crashes, increased cravings, and overeating. But that doesn’t mean carbs as a whole are bad—it means the type of carbs you eat matters.

How to Eat Carbs Without Fear

Rather than demonizing or restricting carbs, here’s how to incorporate them in a way that supports your energy, mood, and goals:

Prioritize Whole Food Sources: Opt for fruits, vegetables, whole grains, and legumes over ultra-processed options like donuts or sweetened breakfast cereals.
Pair Carbs with Protein and Fat: This helps stabilize blood sugar and keeps you full longer. For example, love oatmeal in the AM, but get hungry super fast? Add some peanut butter & a chocolate protein powder, like HMR 120 Chocolate Shake to help you stay full & energized longer!
Listen to Your Body: Some people thrive on higher-carb diets, while others do better with moderate intake. Honor what works for you.

The Bottom Line

Carbs aren’t the villain they’ve been made out to be. They’re a vital part of a balanced diet and can be a powerful tool for fueling your body, stabilizing mood, and maintaining long-term health. Instead of fearing them, let’s learn how to use them to our advantage!

Want to break free from diet culture and debunk more food myths? Schedule a NO BS HEALTH AUDIT with me and get the clarity you need to fuel your body without guilt or confusion!

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