Last week we explored protein and its importance in the diet. This week we’re going to look at a second macronutrient, carbohydrate (or carbs for short). I’m sure you’ve heard all sorts about cutting carbs to lose weight, and how carbs are bad and make you fat. But is that true?

Carbohydrates have been unfairly demonized over the years, but the truth is, they are an essential part of a healthy diet and a crucial fuel source for your body—especially if you want to move more, feel energized, and perform at your best.

Let’s have a look at what carbohydrates really are, why your body needs them, the best sources of carbs, and their importance when it comes to exercise and fitness. By the end of this post, you’ll have a better understanding of how to make carbs work for you rather than fearing them.

What Are Carbohydrates?

As I said before, carbohydrates are one of the three macronutrients your body needs, alongside protein and fat. They are your body’s primary energy source and are found in a variety of foods, from fruits and vegetables to grains and dairy.

Read that again. Carbs are not just bread and pasta. Carbohydrates are found in many, many different foods. So next time you see a post from someone who has “cut out carbs” and shows you a plate of steak and broccoli… have they actually cut out carbs? Not if they’re eating vegetables…

So first up a quick science lesson: Carbohydrates come in three forms in your diet – sugar, starch and fibre. I’m sure you’ve heard of all three. Carbs get their name from the chemical molecules that they’re made from – they contain carbon, hydrogen and oxygen atoms. Different types of carbs will have different molecular make-ups, hence why there are so many different kinds.

Now just to be clear, ‘sugar’ is not just the white stuff you put in your tea. In dietary terms, there are lots of different types. The main type the body uses to give you energy, for example, is glucose. Your body takes in the carbohydrate you consume and breaks it down into glucose. Any glucose not immediately needed for energy is stored as a substance called glycogen in your muscles and liver. When your body requires more fuel—such as during exercise—it taps into these glycogen stores to keep you moving.

There are three main types of carbohydrates:

1. Simple Carbohydrates – Found in foods like sugar, honey, fruit juice, and refined grains, these carbs are quickly digested and provide a fast energy boost.
2. Complex Carbohydrates – Found in whole grains, legumes, vegetables, and fruits, these carbs are rich in fibre and nutrients, providing a more sustained source of energy.
3. Fibre – A type of carbohydrate that your body doesn’t fully digest, but it plays an essential role in gut health, digestion, and satiety. Most of us don’t eat enough fibre and I feel like we might have a whole post on that at some point… anyway I digress

Why Does Your Body Need Carbs?

Carbohydrates are often misunderstood, but they are vital for several key reasons:

1. Energy Production

Carbs are your body’s preferred fuel source. Whether you’re walking, lifting weights, or chasing after your kids, your body relies on carbohydrates to keep you going. Without them, you may feel sluggish, tired, and unable to perform at your best.

2. Brain Function

Your brain runs primarily on glucose. When you don’t eat enough carbs, you may experience brain fog, difficulty concentrating, and mood swings. This is why people on extremely low-carb diets often complain of irritability and mental fatigue.

3. Muscle Recovery and Performance

After a workout, your body needs to replenish glycogen stores to recover properly. Consuming carbohydrates post-exercise helps speed up muscle recovery and reduces soreness.

4. Supports Gut Health

Fibre-rich carbohydrates, like whole grains, vegetables, and legumes, promote a healthy digestive system by feeding good gut bacteria and preventing constipation. Fibre is so important to our health, and I’ll say it again, most of us don’t consume enough – Guidelines suggest that if you are a woman under 50 you should be eating 20-25g of fibre per day, rising to 30-38g for a man under 50. Over 50s should eat slightly less, 21g for women and 30g for men.

5. Sustainable Weight Management

Contrary to popular belief, carbohydrates don’t automatically lead to weight gain. When consumed in appropriate portions, from appropriate sources and paired with protein and healthy fats, they keep you full and satisfied, helping prevent overeating and unnecessary snacking. A bowl of veg is you consuming carbohydrates, after all!

Best Carbohydrate Sources for a Healthy Diet

So now we know that there are so many different types and sources of carbohydrates, what are the “best” ones? What should you eat? Well, it’s a wee bit situation-dependent, however for the most part, unless you are in the middle of a long training session or need a quick energy boost, choosing nutrient-dense carbohydrate sources is key to fuelling your body effectively.

Just before we look at this further, this is probably a good place to introduce the idea of blood sugar and the ‘glycaemic index’, which you may have heard of. In essence, when you eat food, the speed at which the body can break it down into glucose has a big effect on you. Some foods can be broken down really quickly, and some take a lot more time. As a general rule, the simpler a sugar, the quicker it gets broken down.

For example, a chocolate bar is made up of simple sugars, and it will get broken down quickly into glucose, which will enter your bloodstream and get shuttled around the body to where it’s needed. So you get a quick blast of energy, but then as soon as it’s digested it’s gone. So you then get a sudden reduction in your blood sugar level, which probably leads to you feeling hungry again (and potentially crabbit) so you eat more.

However if you eat something which the body is going to take longer to break down, for example starchy wholegrain pasta, the body breaks it down into glucose slowly, and releases the glucose at a steadier rate, over a longer period of time, meaning you don’t get the blood glucose spike and crash, and you should hopefully not have the same cravings to eat.

On that note, here are some of the best carbohydrate-rich foods to include in your diet:

1. Whole Grains

• Brown rice
• Quinoa
• Oats
• Whole wheat bread and pasta
• Barley

These grains are packed with fibre, vitamins, and minerals that support overall health and sustained energy levels.

You’ll notice I mentioned wholegrain bread pasta there, and not just bread and pasta. That’s because many starchy foods are refined (processed) before they get to the supermarket shelf. The refining process can remove a lot of the goodness, and basically make the food quicker to digest, so the blood sugar spike is also quicker.

2. Fruits and Vegetables

• Bananas
• Apples
• Berries
• Sweet potatoes
• Leafy greens

Fruits and vegetables provide essential vitamins, minerals, antioxidants, and fibre that keep your body functioning optimally.

3. Legumes

• Lentils
• Chickpeas
• Black beans
• Kidney beans

These plant-based powerhouses are rich in protein and fibre, making them an excellent carbohydrate choice for satiety and muscle repair.

4. Dairy and Dairy Alternatives

• Greek yogurt
• Milk
• Cottage cheese

Dairy contains both carbohydrates and protein, making it a great option for muscle recovery and overall nutrition.

Having read that list, are you surprised at what foodstuffs are carbohydrates? Still think they’re bad for you?

The Importance of Carbohydrates in Exercise

If you’re someone who enjoys working out—or if you’re just starting to move more—carbohydrates play a key role in helping you perform better and recover faster. Here’s how:

1. Pre-Workout Fuel

Eating carbohydrates before a workout gives your body the energy it needs to power through. A small meal or snack with a mix of carbs and protein, such as a banana or oatmeal with nuts, can help you perform better and sustain your energy levels.

2. Sustained Performance

For endurance exercises like running or cycling, carbohydrates help delay fatigue and improve stamina. Your muscles need glycogen to keep working. This is why you see endurance athletes consuming gels during a race.

3. Post-Workout Recovery

After exercise, your glycogen stores are depleted. Eating carbohydrates along with protein (such as a smoothie with fruit and protein powder or a whole-grain sandwich with lean meat) helps replenish energy stores and aids in muscle recovery.

4. Preventing Muscle Breakdown

Without enough carbohydrates, your body may turn to breaking down muscle tissue for energy. This can slow down your progress if your goal is to build strength or endurance.

Finding the Right Carb Balance for You

The key to making carbohydrates work for you is balance. Instead of fearing carbs or eliminating them altogether, focus on consuming high-quality sources in appropriate portions based on your activity level and goals. The UK government guidelines recommend that around half of your daily energy requirement should be met by carbohydrate. So if you’re consuming 2000 calories worth of food per day, 1000 of that should come from carbs. This is for the average person, mind you, and as I always say, everyone is different.

Who Needs More Carbs?

• Athletes and active individuals
• Those engaging in high-intensity workouts
• People with physically demanding jobs

Who Needs Fewer Carbs?

• Those with sedentary lifestyles (but they still need some!)
• Individuals with specific medical conditions (such as diabetes, who may need to monitor intake)

That said, most people benefit from including complex carbohydrates as part of a well-rounded diet.

The Bottom Line

I started this blog off by making reference to people who “cut out carbs”, or tell you that carbs are bad for you and will make you fat. I hope after reading this you can see that that is so far from the truth. While it is true that a low-carb diet suits some people (note low-carb, not no carb) carbs are an essential fuel source for movement, brain function, and overall well-being. On top of that, given the variety and type of food that contain carbs, cutting them out of your diet completely would be not only very difficult, but also make you totally miserable. Life is for living!

Instead of cutting them out of your diet, focus on choosing high-quality, fibre-rich carbs that provide long-lasting energy and nourishment.

If you’re unsure about how to incorporate the right amount of carbs into your diet, don’t hesitate to reach out to a professional for guidance. Remember, food is fuel, no food is “bad” and carbs are here to help you move more, feel stronger, and live a healthier life!

So, next time you hear someone say, “Carbs make you fat,” you’ll know the real truth: the right carbs, in the right amounts, are a pretty important and enjoyable part of your journey to better health and fitness.