Carbohydrates: friend or enemy? Discover how global diets can help you make healthier choices and embrace carbs without guilt
Are carbohydrates the villains sabotaging our waistlines, or the unsung heroes powering us through the day? For decades, they’ve been blamed for everything from weight gain to sluggishness and blood sugar chaos.
In this article, we will refer to carbohydrates as ‘carbs’ for simplicity, but both terms refer to the same essential nutrients.
Low-carb diets like Keto and Atkins have made us cut back—especially on refined carbs—but is that the whole story?
Plot twist: Carbs might not be the enemy we think they are. The tale of carbs has swung from the fat-free craze of the ’80s to today’s obsession with slashing them from our plates. But it’s not that simple.
The real story is more nuanced. To fully embrace carbs without guilt, let’s break it down. We’ll dive into the science, explore how cultures around the world embrace carbs, and unpack a few myths along the way. Ready for a carb-filled adventure?
The Carb Myth: A Bad Rap That’s Hard to Shake
Carbs haven’t always had this bad reputation. Flashback to the ’80s when fat-free diets were all the rage, and carbs were the “healthier” option.
Fast-forward to today, and low-carb diets like Keto have turned the tables, suggesting that carbs—especially refined ones—are the main culprits behind weight gain and conditions like diabetes.
Related: A Double Edged-Sword in the Fight Against Obesity
But wait. Can we really blame carbs for all our problems?
Not all carbs are created equal
Just like not all fats are bad for you, carbs come in many forms.
Carbs 101: The Good, The Bad, and The Fuel
Not all carbs are created equal, so let’s explore the spectrum. From quick-burning sugars to slow-digesting complex carbs, understanding the difference can help you make better choices. Here’s the breakdown:
- Simple Carbs (Sugars): Think candy, sugary drinks, and even fruit. They give you a quick energy jolt, but the crash can leave you tired and cranky. Perfect for athletes needing a burst of energy, but not ideal for everyday snacking.
- Complex Carbs (Starches): These hearty carbs—pasta, rice, potatoes—provide a more gradual energy release. But watch out: even complex carbs can spike blood sugar if you’re overloading on refined grains like white bread. Moderation is key.
- Fibre: The unsung hero of the carb world. Found in whole grains, beans, and veggies, fibre helps regulate blood sugar, keeps you feeling full, and aids digestion. Just don’t go overboard, or you might experience a little bloating.
Pro Tips: Dietitian Lee Crosby suggests focusing on whole carbs from plants—oatmeal, quinoa, beans, and 100% whole-grain bread—to keep your energy levels steady.
Stanford researcher Christopher Gardner sums it up well: “Cut out refined grains and added sugars, and… make veggies unapologetically delicious. The carb debate would disappear.” Carbs aren’t the enemy.
Choose quality over quantity
How the World Enjoys Carbs: From Pasta to Teff
Now that you know the carb basics, let’s take a global tour to see how different cultures have mastered the art of carbs. To fully embrace carbs without guilt, we’ll break it down.
From Italy’s pasta to Ethiopia’s injera, carbs are central to meals around the world—and with the right approach, they can fuel your body without sending your blood sugar into overdrive.
First stop: Italy.
Italy’s Pasta Secret: Balance in Every Bite
Pasta isn’t just food in Italy; it’s a national treasure. Picture yourself at a Roman café, soaking in the sun, and diving into a plate of spaghetti aglio e olio—perfectly al dente with garlic, olive oil, and parsley.
What’s Italy’s carb secret? Portion control. Italians typically serve smaller portions of pasta, keeping blood sugar levels stable while still indulging in this beloved carb. For marathon runners or busy professionals who need more fuel, a larger portion works. But for most of us, a smaller serving does the trick.
Japan’s Rice Wisdom: Slow and Steady Wins the Day
In Japan, rice is much more than just a side dish—it’s the heart of the meal. A steaming bowl of rice in front of you, paired with fish, vegetables, and seaweed. The delicate fragrance fills the air as you savour every bite.
Japanese cuisine thrives on balance. Rice is paired with veggies, proteins, and healthy fats, ensuring steady blood sugar throughout the day. And when you opt for whole grains like brown rice, you get fibre and nutrients that help slow down digestion.
Ethiopia’s Teff and Injera: Carbs with Tradition and Nutrition
Injera is the base of every Ethiopian meal. Made from teff, a gluten-free grain rich in fibre and protein, injera pairs perfectly with flavourful stews and vegetables. One bite, and you can taste the tradition packed into this dish.
But even though teff is loaded with nutrients, moderation is key. Just like pasta or rice, eating too much injera can cause fluctuations in blood sugar.
What Can We Learn from These Cultures?
The secret is portion size and balance. These cultures don’t demonize carbs. They simply enjoy them in moderation, pairing them with nutrient-rich foods to keep energy levels stable and support long-term health.
Focus on quality carbs, pair them with veggies and lean proteins, and remember: portion control is everything
Busting Carb Myths: The Truth You Need to Know
Let’s clear up some of the most common myths about carbs:
- Carb cause weight gain – Reality: Carbs, in moderation, don’t cause weight gain. Weight gain happens when you consume more calories than you burn. Healthy carbs, like fruits and whole grains, keep you full longer, making it easier to avoid overeating.
2: Don’t eat carbs after a certain time – Reality: The timing doesn’t matter as much as you think. A small serving of whole grains or fruit before bed can help stabilize blood sugar and even improve sleep. The real issue is refined carbs, which cause blood sugar spikes.
3: All carbs are bad for weight loss – Reality: Not all carbs are created equal. Simple carbs (like candy) spike blood sugar, while complex carbs (like quinoa) provide steady energy. Choose wisely, and carbs won’t derail your weight loss goals.
In short: Carbs aren’t the enemy. Just be selective about the type and quantity.
When Cutting Back on Carbs Makes Sense
For some people, cutting back on carbs is necessary. If you have conditions like type 2 diabetes, obesity, or metabolic syndrome, reducing refined carbs can help manage blood sugar and support weight loss. Research backs this up.
However, don’t cut carbs too drastically if you’re otherwise healthy. Your body needs carbs for energy—especially your brain and muscles. A carb-slashing approach can leave you feeling tired, foggy, or irritable. Plus, whole-food carbs (like fruits, whole grains, and vegetables) are packed with essential nutrients that keep you at your best.
Reduce refined carbs, but keep nourishing whole-food carbs for energy and well-being. Balance is everything.
Carbs Can Be Your Friend
The next time you sit down to eat, remember: carbs are essential for a balanced, healthy diet. Whether it’s quinoa, sweet potatoes, or pasta with veggies, carbs can fuel your body and leave you satisfied—just keep it in moderation and listen to your body.
What’s Your Carb Personality?
Now that you know your carb types, it’s time for a little self-reflection: What’s your carb personality? Do you thrive on quick energy from simple carbs, or do you prefer the slow burn of whole grains? Share your carb experiences with us!
Take our interactive quiz below to discover your carb personality, and get personalized tips for energizing choices every day. Don’t forget to send us a message via X (formerly twitter) or Facebook about your favorite carb-filled dish from around the world!
Bonus Challenge: Try a New Whole Grain
This week, challenge yourself to try a new whole grain—quinoa, barley, or bulgur. Notice how it makes you feel and share your experience in the comments. What’s your go-to carb—pasta, rice, or something else? Let us know!
Raise Your Fork to the Right Carbs
Carbs are not your enemy. By understanding their role, making informed choices, and embracing balance, you can fuel your body the right way. Whether you’re enjoying Italian pasta, Japanese rice, or Ethiopian injera, carbs are here to stay—just remember to enjoy them in moderation.
CARB QUIZ
Maximum: 3 attempts
What’s Your Carb Personality? Take the Quiz and Find Out!
We all love carbs in one form or another—whether it’s that first bite of warm pasta, the crispy bite of a pizza crust, or the joy of a sweet snack. But how you roll with carbs says a lot about your energy, mood, and overall vibe. Ready to find out what kind of carb eater you really are? Let’s dive in, carb lover!
#1. After eating a candy bar or sugary snack, how do you feel?
#2. When it comes to carbs, what’s your style?
#3. How often do you find yourself craving carbs?
#4. What’s your go-to breakfast?
#5. How do you feel about pasta, bread, and rice?
#6. How does your body react to a big plate of carbs (hello, spaghetti or pizza)?
#7. What’s your overall relationship with carbs?
#8. How often do you indulge in a sugary treat (like a piece of cake or some cookies)?
#9. How do you feel after eating a high-carb meal (think pasta, pizza, or potatoes)?
#10. What’s your ideal snack?
Results
Score: Mostly A’s
You love carbs in their simplest, sweetest forms—whether it’s candy, cake, or pizza. You get a burst of energy from your sugary snacks, but we all know the crash is coming. Your challenge? Swap out some of those sweet, simple carbs for nutrient-dense ones like whole grains, fruits, and veggies to keep your energy steady all day long. Try mixing in a little protein and fat with your carb-heavy meals for lasting power!
Score: Mostly B’s
You’ve got a healthy relationship with carbs. Whole grains, veggies, and legumes are your secret weapon, giving you steady energy and keeping you full without the crash. You’ve found your groove and you’re sticking to it—keep it up! For an extra boost, try new carb varieties like quinoa, sweet potatoes, and oats, and keep experimenting with plant-based meals to fuel your body even more.
Score: Mostly C’s
You enjoy carbs, but you know how to keep them in check. You’re all about balance—sometimes you go for the sugary treats, other times you stick to healthy, wholesome carbs. The key for you is moderation, so focus on swapping refined carbs for fiber-rich, complex ones like whole grains and legumes. You can still indulge, but try to make it count!
Score: Mostly D’s
You’re cautious with your carbs, preferring protein and healthy fats as your go-to. But hey, don’t shy away from carbs completely! Your body needs fiber and energy from whole foods like veggies, legumes, and whole grains. Consider adding a small portion of nutrient-packed carbs to your meals to give you that steady energy boost without feeling overstuffed.
