Carb Facts

"Are carbs bad for you?" is one of the questions I hear most often in my weight loss consultations. The short answer is no – carbohydrates are not inherently bad. They are your body's primary source of energy, and the right types of carbohydrates play an essential role in gut health, hormonal balance, and long-term wellbeing. The problem is not carbohydrates themselves, but the type, quantity, and context in which we eat them.

Not All Carbohydrates Are Equal

Carbohydrates fall into two broad categories, and understanding the difference is key:

• Complex carbohydrates – whole grains (oats, brown rice, quinoa), legumes (chickpeas, lentils), vegetables, and fruits. These are rich in fibre, release energy slowly, and support stable blood sugar levels.
• Refined carbohydrates – white bread, pastries, sugary cereals, biscuits, and fizzy drinks. These have been stripped of fibre and nutrients, causing rapid blood sugar spikes followed by crashes.

When people say "carbs are bad," they are usually referring to refined carbohydrates – and they have a point. A diet high in refined carbs is linked to weight gain, insulin resistance, and increased risk of type 2 diabetes. But cutting out all carbohydrates, including the complex ones, removes a vital source of fibre, B vitamins, and sustained energy.

Carbohydrates and Weight Loss

Low-carb diets like keto have gained popularity for weight loss, and they can work in the short term. However, the weight loss often comes from water loss and calorie restriction rather than any magic of cutting carbs specifically. Research consistently shows that total calorie intake and diet quality matter more than any single macronutrient.

In my practice, I find that clients who include complex carbohydrates in their meals feel more satisfied, have better energy throughout the day, and are more likely to sustain their eating habits long term. Restrictive approaches that eliminate entire food groups tend to lead to cycles of restriction and overeating.

For practical guidance on sustainable approaches, read my guide on healthy weight loss tips.

Carbohydrates and Blood Sugar

For anyone managing diabetes or PCOS, the type of carbohydrate matters enormously. Low-glycaemic-index (GI) carbohydrates – such as oats, sweet potatoes, and legumes – are digested more slowly and cause a gentler rise in blood sugar compared to high-GI options like white rice or sugary snacks.

Pairing carbohydrates with protein and healthy fats further slows digestion and reduces blood sugar spikes. For example, having oats with nuts and seeds (like my Overnight Oats with Flaxseed, Berries & Cinnamon) is far better for blood sugar control than a bowl of sugary cereal.

For more on this topic, see my article on managing blood sugar levels naturally.

Carbohydrates and Gut Health

Fibre – found exclusively in plant-based carbohydrates – is essential for gut health. It feeds the beneficial bacteria in your gut microbiome, supports regular bowel movements, and has been linked to reduced risk of bowel cancer. Most adults in the UK consume only about 18g of fibre per day, well below the recommended 30g.

Cutting carbohydrates drastically often means cutting fibre, which can lead to constipation, bloating, and a less diverse gut microbiome. For more on this, read about the benefits of fibre and gut health and the microbiome.

How to Get Carbohydrates Right

Rather than cutting carbs, focus on choosing the right ones:

• Swap refined for whole – brown rice instead of white, wholemeal bread instead of white, whole oats instead of instant.
• Pair with protein and fat – this slows digestion and keeps you fuller for longer.
• Fill half your plate with vegetables – these are carbohydrates too, packed with fibre and micronutrients.
• Watch portions, not categories – a fist-sized portion of complex carbs at each meal is a good guideline for most people.

How to Tailor Carbohydrate Intake to Your Daily Activity

According to UK dietary advice from the Scientific Advisory Committee on Nutrition (SACN), carbohydrates should account for approximately 50% of our total daily energy intake, predominantly from starchy, fibre-dense whole foods. However, rather than fixating on rigid macronutrient counting, in my practice at NutrificientLife I find it far more effective to implement carbohydrate periodisation – the practice of adjusting your carbohydrate volume and timing to match your body's physical metabolic demand throughout the day.

When designing personalised nutrition plans for my clients, I typically structure carbohydrate consumption using a three-part practical framework:

• Pre- and post-workout windows: Aim for approximately 30–45g of complex carbohydrates (such as 50g of rolled porridge oats or a slice of dense rye sourdough paired with eggs) 1–2 hours before or immediately after moderate-to-high intensity exercise. This efficiently tops up muscle glycogen stores and aids recovery without triggering prolonged blood sugar spikes.
• Sedentary work hours: On days dominated by sitting at a desk, your metabolic demand for rapid glucose is significantly lower. During these periods, reduce the starchy element of your meal to a quarter of your plate and focus heavily on fibrous non-starchy vegetables, lean proteins, and healthy fats.
• Evening dinner structure: Contrary to the popular diet myth that carbohydrates eaten after 6pm are automatically stored as body fat, incorporating a moderate portion of low-glycaemic complex carbs (such as sweet potato, lentils, or brown basmati rice) into your evening meal can actually promote tryptophan transport into the brain, supporting serotonin and melatonin synthesis for improved sleep quality.

If you are managing a diagnosed metabolic or endocrine condition, such as prediabetes, type 2 diabetes, or polycystic ovary syndrome (PCOS), individual carbohydrate tolerance and insulin sensitivity can vary considerably. I always advise speaking with your GP prior to making substantial shifts to your carbohydrate intake or meal structure, ensuring any changes align safely with your overall clinical care.

For related reading, see my posts on cheap healthy meals: how to eat well during the cost of living crisis and sustainable healthy eating: how to eat well for health and the planet.

When swapping to whole grains still leaves you battling a 3pm energy slump or persistent evening cravings, generic rules have reached their limit. Book a consultation via my services page or schedule a free discovery call through contact, and let us align your carbohydrate intake with your daily rhythm to reclaim steady, predictable energy, working seamlessly alongside your doctor's care where needed.