By Coach Kari
If there’s one nutrient that has taken the most blame in the nutrition world, it’s carbs.
Carbs have been accused of everything from causing fat gain, to spiking your blood sugar, to being “toxic.” Entire diets have been built around cutting them out completely.
But here’s the truth: carbohydrates are not your enemy.
In fact, they’re your body’s preferred fuel source. And when used wisely, they can support fat loss, muscle growth, energy levels, and even mental health.
So let’s break it down — what carbs actually do in your body, why they’ve been demonized, and how to make them work for you.
What Carbs Really Do in Your Body
Carbohydrates are broken down into glucose, which is used for:
- Energy: Your brain and muscles run on glucose.
- Performance: Carbs fuel workouts, especially strength training and high-intensity exercise.
- Recovery: After a workout, carbs help replenish glycogen stores so you’re ready for the next one.
Without enough carbs, you may feel sluggish, foggy, and have a harder time performing at your best.
Why Carbs Got a Bad Reputation
There are a few reasons carbs have been painted as the villain:
- Low-carb diets work (at first). Cutting carbs often leads to quick scale drops. But most of that is water weight, since your body stores carbs with water in the muscles and liver.
- Highly processed carbs are everywhere. Donuts, chips, sugary cereals — these are calorie-dense, low-nutrient carbs that are easy to overeat.
- The “insulin myth.” Some claim carbs spike insulin and “lock in” fat. The reality? Yes, carbs raise insulin — but insulin is a normal hormone that helps shuttle nutrients into cells. Overeating calories, not insulin alone, causes fat gain.
The Science: Carbs and Weight Loss
Research consistently shows that you can lose weight on low-carb diets, high-carb diets, or anything in between — as long as you’re in a calorie deficit.
What matters most isn’t the carb count — it’s whether the plan is sustainable for you.
Not All Carbs Are Created Equal
Carbs fall into two broad categories:
- Quality carbs (nutrient-dense): Fruits, vegetables, beans, lentils, oats, quinoa, whole grains. These provide fiber, vitamins, minerals, and steady energy.
- Refined carbs (nutrient-poor): White bread, candy, pastries, soda. These digest quickly, spike blood sugar, and leave you hungry again soon after.
It’s not about eliminating carbs — it’s about choosing more of the ones that keep you full and energized.
How to Make Carbs Work for You
- Pair carbs with protein or fat. This slows digestion and keeps blood sugar stable. Example: apple + peanut butter, or rice + chicken (bonus points for brown rice).
- Use carbs around workouts. A banana before training or rice with dinner post-workout can improve performance and recovery.
- Watch portions, not elimination. Instead of cutting carbs, adjust portion sizes based on activity level. More on training days, less on sedentary days.
Common Carb Myths (Busted)
- “Carbs at night turn to fat.” Nope. Your total calorie intake over 24 hours matters far more than the time you eat them.
- “Fruit has too much sugar.” Fruit comes with fiber, water, and nutrients that make it filling and beneficial. Nobody got overweight from eating apples.
- “You can’t lose weight eating bread.” You can — as long as it fits within your calorie and nutrient needs. Choose whole grain when you can, but enjoying bread isn’t off-limits.
The Bottom Line
Carbs aren’t good or bad. They’re a tool — and how you use them depends on your body, goals, and preferences.
Cutting carbs entirely might bring short-term results, but it’s rarely sustainable. Learning to include them wisely gives you energy, flexibility, and freedom in your nutrition.
Action Step for You:
At your next meal, include one high-quality carb source (fruit, vegetables, beans, oats, quinoa, whole grains) and notice how it affects your energy and fullness.
If you’re tired of fearing food and want to reframe your nutrition habits, the Kaizen 21-Day Reset helps you build balance, not restriction. It’s not about cutting carbs — it’s about learning how to eat in a way that supports your goals and your life.