Carbohydrates often get a bad reputation, but not all carbs are created equal. They are the body’s main source of energy and play an essential role in brain function, digestion, and overall performance. The problem lies not in carbs themselves, but in the type and amount consumed.

Refined carbs like white bread, pastries, and sugary drinks are quickly digested, leading to energy spikes and crashes. Over time, excess intake can contribute to weight gain, insulin resistance, and increased risk of chronic disease.

On the other hand, complex carbs found in whole grains, legumes, fruits, and vegetables provide steady energy, fiber for digestive health, and important nutrients like B vitamins and iron. Quinoa, oats, brown rice, lentils, and sweet potatoes are excellent choices.

Rather than cutting out carbs entirely, aim to replace refined options with nutrient-dense sources. Pairing carbs with protein and healthy fats also helps stabilize blood sugar and keeps you fuller for longer.

Carbs aren’t the enemy they’re fuel. Choosing the right kind, in the right portions, is what makes the difference.