Chances are, you’ve come across advice urging you to cut carbs to lose weight, clear your skin, boost energy… or achieve just about any health goal. Social media is filled with “low-carb” transformations and warnings about bread, pasta, or rice. But when it comes to carbohydrates, misinformation is everywhere - and it’s leading many people to unnecessarily restrict one of the body’s most important sources of energy.

At Trusted Dietitians, we want to set the record straight. Carbohydrates are not your enemy. In fact, they play a key role in supporting your physical and mental wellbeing. Let’s break down some common myths and explore the science behind this misunderstood nutrient.

MYTH 1 - “Carbs Make You Gain Weight”

This is one of the most widespread and misleading beliefs. The truth is, no single nutrient causes weight gain - weight changes are influenced by overall energy intake and expenditure, as well as many other lifestyle and medical factors. Carbohydrates are your body’s preferred energy source, and including them as part of a balanced diet supports everything from movement to brain function.

Whole-food carb sources like wholegrains, fruits, legumes, and starchy vegetables are also packed with fibre, vitamins, and minerals making them incredibly nutrient-dense. In fact, research has shown that a diet rich in high fibre carbohydrates is actually beneficial for weight control.

MYTH 2 - “All Carbs Are the Same”

Not quite. While both lollies and lentils are technically carbohydrates, they affect the body differently. Complex carbohydrates, like oats, brown rice, sweet potatoes, and beans, break down more slowly, helping to maintain steady energy levels and keep you fuller for longer. On the other hand, simple carbohydrates (often found in ultra-processed snacks) digest quickly, which can cause a short energy spike followed by a crash.

But this doesn’t mean you need to avoid them entirely, and each have a place in our diet for various circumstances - it’s about balance, variety, and context, not strict rules.

MYTH 3 - “The Brain Doesn’t Need Carbs”

In fact, glucose (the end product of carbohydrate digestion) is the brain’s main fuel source. Consistently under-eating carbohydrates can affect mood, concentration, and cognitive performance - which is why people on very low-carb diets often report feeling foggy or irritable.

Research shows that maintaining regular, moderate intake of quality carbohydrates supports mental clarity and emotional regulation, especially in high-focus or high-stress work environments.

Signs You May Be Under-Eating Carbs

Low energy levels: Struggling to get through the day? Carbs are your body’s primary fuel. Without enough, you may feel constantly fatigued.
Intense cravings: If you’re craving bread, pasta or sweets, your body could be trying to correct a carb shortfall.
Poor exercise performance: Whether it’s a brisk walk or an intense workout, low-carb intake can reduce endurance and recovery.

Practical Tips to Eat Carbs Without Guilt

Focus on quality: Choose wholegrain breads and cereals, legumes, starchy veg, and fruit more often. These provide fibre, B vitamins, and antioxidants.
Build balanced meals: Try the plate method - fill half your plate with vegetables, one-quarter with protein, and one-quarter with complex carbs.
Listen to your body: Notice how you feel after eating different foods. Everyone’s needs are different.
Consider timing: Including carbs before and after exercise can support energy and recovery.

Bottom Line: Carbs Belong in a Balanced Diet

Carbohydrates are often wrongly blamed for health concerns that are far more complex. When eaten as part of a varied, nutrient-rich diet, they support energy, performance, mood, and satisfaction. Rather than fearing carbs, focus on including them in ways that work for your body, lifestyle, and personal goals.

As Accredited Practising Dietitians, we believe in helping individuals cut through nutrition noise and reconnect with food in a way that is practical, enjoyable, and evidence-based.

Want support navigating nutrition at work, for your staff or at home? Trusted Dietitians offers workplace nutrition sessions via various Employee Assistance Programs (EAP), helping individuals fuel better thinking, performance, and wellbeing.

Want to learn more? Get in touch today to explore how we can help you or your organisation.

Why Carbs Are Not Your Enemy: Debunking Popular Carbohydrate Myths