Why Carbs Aren’t the Enemy

If you’ve spent any time online, you’ve probably heard the message that carbs are “bad” or that cutting them out is the secret to better health. It’s no wonder so many people feel nervous about eating bread, pasta, or even fruit. But here’s the truth: carbohydrates are not the enemy — in fact, they’re an essential part of a balanced diet and your body needs them.

Carbs = Your Body’s Favourite Fuel

Carbohydrates are the main source of energy for your brain and muscles. When you eat carbs, your body breaks them down into glucose, which powers everything from concentrating in class to going for a run. Without enough carbs, you might notice feeling foggy, irritable, or low on energy.

Not All Carbs Are the Same

Carbs come in many forms — from whole grains, fruits, and legumes to pasta, bread, and even occasional treats. Some provide fibre, vitamins, and minerals (like oats, beans, and veggies). Others give quick energy (like white bread or lollies). Both types have a place in a balanced diet — it’s about variety, not restriction.

Cutting Carbs Can Backfire

When people restrict carbs, a few things often happen:

• Low energy: workouts feel harder, and focus at work or school drops.

• Food preoccupation: Avoiding bread or pasta often makes you crave them even more.

• Mood changes: carbs help with serotonin production, which supports mood and calmness.

That “hangry” feeling? Often, it’s your body just asking for carbs.

Carbs in Recovery

For anyone working on improving their relationship with food (including recovery from disordered eating), carbs are especially important. They help restore energy, reduce food noise, and rebuild trust in your body.

The Bottom Line

Carbs aren’t villains — they’re vital. Bread, rice, pasta, fruit, potatoes… these foods can be nourishing, comforting, and enjoyable. Instead of fearing carbs, think about how they can support your body and mind each day.

---

Helen Dean is an Accredited Practising Dietitian and founder of Stepping Stones With Helen Dean. She supports families, children, adolescents and adults with their food and body challenges, from fussy eating and ARFID to eating disorders and ADHD. What sets her practice apart is the seamless combination of nutrition expertise with therapeutic counselling, addressing not just the “what” of eating, but the “why” behind it.