Carbs Are Not Your Enemy – But If You Think They Are, Choose Your Enemies Wisely!

Carbohydrates often get a bad rap. I’ve heard so many people say recently that they think they need to cut out carbs to lose weight, or they’re quitting sugar in an effort to finally change their diet. There’s a persistent fear that carbs will automatically make you gain fat.

So let’s clear up the conversation around carbs. I want to highlight some key points to help simplify the noise and defend carbs—because they can be your friend, not your foe!

Why You Need Carbohydrates

Carbs are your body’s primary source of energy. If you’re feeling flat, struggling to move or push through workouts, or just generally low on energy, it might not just be that you’re not eating enough—it could be that you’re not getting enough calories or carbohydrates.

Low energy from insufficient carbs can also affect your mood. Your brain runs primarily on glucose, the fuel that carbohydrates are broken down into. If your brain isn’t getting enough, you may feel irritable, anxious, foggy, or more fatigued than usual.

Carbohydrates are one of the three essential macronutrients—alongside protein and fats—that make up a balanced diet.

Simple vs. Complex Carbs

It’s important to understand that not all carbs are created equal.

• Simple carbs include sweets, chocolate, pastries, cakes, white bread, and crisps.

• Complex carbs include fruits, vegetables, wholemeal bread, potatoes, rice, and grains.

Focusing on whole-food complex carbohydrates is best for sustaining energy, getting essential nutrients and fibre, and supporting your body for training and everyday life.

So Why Do People Say to Cut Carbs?

When people say to cut carbs to lose weight, they’re often referring to simple carbs. These are typically refined, processed, and often combined with other ingredients that are high in calories and saturated fats—like pizza, cakes, or pastries.

When you cut these out during your “no carbs before Marbs” phase, you’re usually reducing your calorie intake overall, putting your body into a deficit—which is what leads to weight loss, not just the absence of carbs. Also, carbohydrates cause the body to retain water in your muscles and tissues. So when you suddenly cut carbs, you often lose water weight—not necessarily fat—which can give the illusion of rapid weight loss.

The Problem with Cutting All Carbs

Completely cutting carbs can catch up with you, especially when it comes to energy and training performance. Your body stores energy from carbs in your muscles and liver, ready for use during workouts. If you’re constantly restricting carbs, those energy stores run low, and that’s when you feel sluggish, sore, or like you just don’t want to get off the sofa.

Your body is smart—it will slow you down to conserve what little energy it has left if you’re not fueling it properly.

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The Bottom Line:

Focus on nutritious, complex carbs to keep your energy levels steady, support your gym performance, and nourish your body with the fibre and nutrients it needs for long-term health.