Carbohydrates have long been the misunderstood component of a balanced diet. They’ve been labelled the one thing to cut when you’re trying to lose weight, but the truth is, that not all carbs are created equal.
In fact, incorporating more of the right kinds of carbs into your diet can be one of the healthiest choices you make. Here’s why you need more carbs and how to make them work for you.
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The truth about carbs: good vs. bad carbs
Not all carbs are the enemy. Carbohydrates are your body’s main source of energy, powering your brain, muscles, and daily activities. But there’s a key difference between refined, processed carbs and nutrient-dense, whole-food carbs.
Simple (bad) carbs include sugars and refined grains that have been stripped of their natural fibre, like white bread, sweets, and soda. These carbs digest quickly, often leading to blood sugar spikes and crashes, leaving you feeling tired and hungry soon after eating.
Complex (good) carbs are foods like whole grains, fruits, vegetables, and legumes that are nutrient-dense and full of fibre. They provide a slower release of energy, keep blood sugar levels stable, and help you feel fuller for longer.
Embrace complex carbs over simple ones. They deliver sustained energy, keep you satisfied, and offer essential vitamins and minerals.
Why your body needs carbs
Cutting out carbs entirely can lead to fatigue, reduced mental clarity, and poor mood. Here are the main benefits of healthy carbs in your diet:
Energy for workouts
Carbs are essential for replenishing glycogen stores in your muscles. If you’re physically active, especially in high-intensity or endurance activities, carbs fuel performance and aid recovery.
Brain function
Your brain relies on glucose (a type of carbohydrate) for energy. Healthy carbs support cognitive function, concentration, and memory.
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Mood stabilisation
Low-carb diets can lead to irritability and fatigue. Carbs help produce serotonin, a mood-boosting neurotransmitter, contributing to a sense of well-being.
Healthy carb sources like whole grains, starchy vegetables, and legumes provide not only energy but also fibre, vitamins, and minerals that help keep your mood and energy levels balanced throughout the day.
Healthy carb sources to include in your diet
The key to a balanced diet is choosing nutrient-dense carbs that support energy, digestion, and overall health. Here’s what to look for in your meals:
- Whole grains: Think brown rice, oats, quinoa, and whole-grain bread. Whole grains are packed with fibre, B vitamins, and minerals like magnesium, which support energy production.
- Fruits: Apples, berries, and bananas contain natural sugars, fibre, and antioxidants. They offer a quick source of energy without the crash associated with refined sugars.
- Starchy vegetables: Sweet potatoes, squash, and carrots are full of complex carbs and rich in fibre, vitamins, and minerals. Plus, they’re naturally sweet and satisfying.
- Legumes: Beans, lentils, and chickpeas are high in protein and fibre, making them a fantastic source of plant-based carbs. They’re versatile, filling, and stabilize blood sugar.
Tip: Try to incorporate a mix of these carbs in each meal to keep your energy levels steady and provide lasting fullness.
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Debunking the “carbs make you gain weight” myth
Carbohydrates have often been linked to weight gain, but the problem isn’t the carbs themselves—it’s the type and quantity. Refined carbs (like sugary snacks or white bread) lack fibre and nutrients, digest quickly, and often lead to overeating. In contrast, whole-food carbs provide fibre, which slows digestion, promotes fullness, and prevents overeating.
Studies have shown that diets rich in fibre from complex carbs are associated with a healthy weight and even support weight management. The trick is to choose carbs that come from whole-food sources and to enjoy them in balanced portions.
Smart choices for weight maintenance:
- Opt for whole grains over refined grains.
- Pair carbs with protein or healthy fats to slow digestion and stay satisfied.
- Focus on carb-rich foods that come with natural fibre, like fruits, veggies, and legumes.
Balancing your meals with carbs, protein, and fats
One of the most effective ways to eat carbs without spiking blood sugar is to pair them with other nutrients like protein and healthy fats. This combination slows digestion and keeps you feeling full and energized.
- Breakfast: Try oats with a scoop of yoghurt and a handful of berries for a fibre- and protein-rich start to the day.
- Lunch: Build a balanced meal with a base of whole grains, like quinoa or brown rice, add lean protein, and finish with veggies.
- Dinner: Include a starchy vegetable like sweet potato with your choice of protein, like salmon or chicken, and a leafy green salad.
Tip: For snacks, try apple slices with almond butter or hummus with whole-grain crackers for balanced energy without the blood sugar rollercoaster.
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