If you’ve ever believed that carbs are the enemy, you’re not alone. Carbohydrates have been blamed for everything from weight gain to sluggishness, insulin resistance, and just about every metabolic disorder under the sun. But the truth is, not all carbs are created equal, and demonizing them entirely is kind of like blaming water for drowning—context matters.
Healthy carbohydrates are essential for optimal body composition, exercise performance, and proper glucose metabolism. Without them, our bodies (and brains) can’t function at full capacity. But understanding which carbs to eat, how much to consume, and how your unique physiology (and even your blood type) influences your carb needs is key to long-term health and vitality. So, let’s dig in.
Carbohydrates are the body’s preferred source of energy, especially for high-intensity exercise and cognitive function. Your muscles store carbs as glycogen, which is rapidly converted into fuel during exercise. Meanwhile, your brain requires glucose to function properly—hence why low-carb diets can sometimes leave you feeling foggy and sluggish. “Well, our bodies can synthesize glucose from other macros” you may be thinking… And while that’s true, it’s important to know that it’s not nearly as efficient a pathway. It requires more energy (for a lower energy return), can negatively impact our sex hormones, and is also driven by stress hormones (which can lead to negative effects over time). Consequences of Low-Carb Diets
A well-balanced intake of healthy carbohydrates can support insulin sensitivity, prevent excessive stress on the adrenal glands, and promote steady blood sugar levels. When carbs are consumed in their whole-food form (think potatoes, sweet potatoes, quinoa, and fruit), they come packaged with fiber, vitamins, and minerals that help regulate glucose metabolism.
If you want to gain or maintain lean muscle mass, cutting carbs isn’t the answer. Carbs not only help fuel your workouts, but they also prevent muscle breakdown by sparing protein for muscle repair and growth. Plus, insulin (a hormone stimulated by carbohydrate intake) plays a critical role in muscle-building when paired with protein consumption.
Myth #1: Carbs Make You Fat
Carbs don’t inherently cause weight gain—overeating and poor food choices do. Yes, an excess of overly processed, refined carbs (like white bread, pastries, and soda) can contribute to fat gain due to blood sugar spikes and increased cravings. However, healthy carbs consumed in appropriate amounts actually support weight management by promoting satiety, stabilizing blood sugar, and fueling workouts.
Myth #2: Low-Carb Diets Are the Best Way to Lose Weight
Low-carb diets can work for some people, but they are not the only way to shed pounds. Weight loss ultimately comes down to a caloric deficit for your CURRENT metabolism (not necessarily what you think your metabolic rate should be based on your data), regardless of macronutrient ratios (although this does matter). Plus, many people experience fatigue, hormone imbalances, and decreased performance on long-term low-carb diets.
Myth #3: Carbs Cause Diabetes
The belief that eating carbs automatically leads to diabetes is a massive oversimplification. While excessive intake of refined carbohydrates and sugars can contribute to insulin resistance, whole-food carbs like vegetables, fruits, and legumes can improve insulin sensitivity and glucose control. The problem isn’t carbs—it’s poor carb choices and overall dietary imbalances.
Not all carbs are the same. The quality of your carbohydrates matters far more than the quantity alone.
These carbs are nutrient-dense, high in fiber, and promote sustained energy levels:
These are highly processed, often stripped of fiber and nutrients, and can lead to blood sugar spikes:
Eating high quality carbs helps regulate hunger, stabilize blood sugar, and prevent energy crashes. On the other hand, refined carbs tend to create cycles of cravings, overeating, and metabolic dysfunction. Many products on supermarket shelves are filled with hidden sugars and are marketed deceptively, so it’s crucial to check the ingredient lists and nutrition facts labels on any products you’re purchasing!
While carbs are essential, the right amount for you depends on several factors:
More sedentary? You may thrive on lower-net-carb, fiber-rich foods.
An athlete or active individual? You’ll likely need a higher carb intake to fuel performance and recovery.
Some people process carbs more efficiently than others. If you have insulin resistance or metabolic syndrome, you may do better with lower to moderate-carb intake (at least until these issues are addressed), focusing on low glycemic index and fiber-rich sources that are processed more slowly.
Populations that historically relied on high-carb diets (like certain groups in Asia and Africa) tend to process carbs fairly well. Others may thrive on a more moderate-carb intake.
The Blood Type Diet, which works wonders for many of our patients, suggests that your blood type may influence how well you tolerate certain carbs. Let’s dive in a bit deeper.
When adopting this approach and following these guidelines for “eating for your blood type” many people notice improved digestion and energy. Although we’re all different, and there are always multiple factors at play, I always say that it’s worth the experiment!
Carbs themselves aren’t the enemy. The real culprits of poor health and weight gain are processed foods, excessive sugar, toxic seed oils, and consuming too many calories for your specific metabolism. Instead of fearing carbs, focus on quality over quantity:
If the Blood Type Diet has piqued your curiosity? Give it a test run. At worst, you’ll get an interesting experiment out of it, and at best, you might just discover the perfect carb balance and types for your unique body.
At the end of the day, carbs are simply not to be feared. They should be seen as a delicious and nutritious way to fuel your body. It’s all about finding the proper balance!
And P.S.
If you could benefit from some more personalized and structured guidance on your health or weight loss journey, please reach out to the office to schedule an appointment with one of our health coaches. We can help you determine your optimal carb intake, as well as other factors to help supercharge your body composition and/or overall wellness goals. You don’t have to do this alone!
I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.
Join our newsletter for health news and My Health 1st events.
