Diet trends and wellness influencers have unfairly villainized carbohydrates, but cutting them completely can do more harm than good. While low-carb diets may lead to short-term weight loss, they’re often unsustainable, can result in nutritional deficiencies, and may even impact your energy, gut health, and mental well-being.
Carbs are a primary energy source, especially for your brain and muscles. Whole, unprocessed carbs, such as fruits, vegetables, legumes, and whole grains, also provide fiber, antioxidants, and essential nutrients like B vitamins, folate, and magnesium. When you drastically reduce your carbohydrate intake, you risk experiencing fatigue, nutrient deficiencies, and gastrointestinal issues such as constipation.
Recent studies have shown that many people on low-carb diets often fail to meet their daily needs for fiber, potassium, magnesium, and vitamins A, C, D, and E. At the same time, they often consume excessive amounts of saturated fat and sodium. Over time, this imbalance may lead to long-term health consequences.
Beyond the biological effects, cutting carbs can also create a rigid, guilt-driven relationship with food. Carbs are a foundational part of many cultures and shared meals. Removing them entirely can make eating feel stressful and isolating. As dietitian Johannah Katz puts it, “Sustainability comes from flexibility—not perfection.”
So, what’s the better approach? Focus on quality, not restriction. Choose complex carbs—like sweet potatoes, oats, quinoa, or lentils—that are rich in fiber and nutrients. Pair carbs with protein and healthy fats for balanced meals. Stay hydrated and active, and permit yourself to enjoy all foods in moderation.
Remember: Carbs aren’t your enemy—they’re fuel. Rather than cutting them out, learn to choose the right kinds and build meals that work for your body. Nourishment starts with balance, not extremes.
