You’ve probably heard it: “Avoid carbs if you want to lose weight.” Or: “Carbs make your blood sugar go on a roller coaster.”
For years, carbohydrates have been blamed for weight gain, fatigue, and inflammation. But is that really true?
The fear of carbohydrates has grown out of different diet trends. In the 1990s, fat was seen as the villain, but when low-carb diets like Atkins, LCHF, and keto became popular, the focus shifted. Suddenly, carbs were to be avoided at all costs.
Low-carb diets are often built on quick results. However, this is only partly true. By cutting out carbohydrates, you lose weight quickly, but most of that initial weight loss comes from water, not body fat.
What does the research say?
The fact is, carbohydrates are the body’s primary source of energy. They are needed for your brain to function, for your muscles to work, and for you to have enough energy for both daily life and exercise. Foods that contain complex carbohydrates, such as whole grains, legumes, root vegetables, and fruit, are linked to a lower risk of cardiovascular disease, type 2 diabetes, and certain types of cancer.
In a large review of diet and health published in The Lancet (2019), researchers found that higher intake of whole grains was associated with lower mortality and fewer chronic diseases. They also pointed out that the real problem isn’t that we eat too many carbohydrates, but that we eat too few of the nutrient-rich kinds.
Not all carbs are the same
It’s important to understand that carbohydrates are not one single group. Sugar and white bread affect the body very differently compared to oats, lentils, or fruit. Simple carbs break down quickly, cause blood sugar to spike, and often provide little satiety in relation to their energy. But when carbohydrates are combined with fiber, vitamins, and antioxidants, they provide steady energy, satiety, and essential nutrients.
How should you think about carbs?
According to the Swedish Food Agency, about half of the energy we get from food should come from carbohydrates. But it’s about choosing the right kinds. Examples include:
- Whole grain products (such as oats, whole grain pasta, brown rice, rye bread)
- Root vegetables and potatoes
- Fruits and berries
- Legumes (such as lentils, chickpeas, beans)
So, keep eating carbohydrates – but see if you can eat more of the ones that provide good energy and nutrition.