Carbohydrates, commonly known as carbs, have faced criticism in recent years. Many diet trends and wellness influencers portray them as harmful. However, the truth about carbs is more complex than what social media or fad diets suggest. While drastically cutting carbs can lead to quick weight loss, this method is often not sustainable. It may also cause nutritional deficiencies and other health issues.
What Are Carbohydrates and Why Do They Matter?
Carbohydrates are one of the main nutrients our body needs, alongside fats and proteins. They provide energy, especially for the brain and muscles. When consumed, carbs break down into glucose, which powers daily activities and exercise. Complex carbs — found in whole grains, fruits, and vegetables — also supply essential vitamins, fiber, and nutrients vital for health. Eliminating these nutrient-rich carbs can leave the body lacking important fuel and nutrients.
The Risks of Cutting Carbs Too Much
Low-carb diets, such as keto or Atkins, often promise fast results. But these diets can cause problems over time.
Nutritional Deficiencies
“Many carb-rich foods contain key nutrients like folate, antioxidants, and fiber,” explains McKenzie Caldwell, M.P.H., RDN. She warns that cutting carbs can lead to missing these nutrients. A 2025 study found that low-carb diets often cause shortages in vitamin C, iron, and magnesium, which can harm health in the long run.
Another study from 2022 examined 307 U.S. adults on low-carb diets. It showed that these individuals consumed too much saturated fat and sodium while falling short on fiber, magnesium, potassium, and vitamins A, E, D, C, and folate.
Low Energy Levels
Samantha DeVito, M.S., RD, notes that carbs are the body’s preferred fuel. When carb intake drops sharply, people may feel tired, irritable, or have trouble concentrating. While simple carbs with added sugar can cause energy crashes, complex carbs provide steady energy and support brain health.
Sustainability Issues
Many find strict low-carb diets hard to maintain. Over time, people often return to old eating habits, which can lead to feelings of failure and guilt. Johannah Katz, M.A., RD, points out that carbs are part of many cultural and social meals. Labeling carbs as “bad” can create an all-or-nothing mindset that harms mental health.
Gut Health Concerns
Cutting carbs may also affect gut health. Fiber, a type of carbohydrate essential for digestion, is often already underconsumed. Amanda Sauceda, M.S., RD, says reducing carbs can increase constipation and alter gut bacteria. Choosing high-quality carbs like whole grains and vegetables lowers constipation risk, while eating more sugary and refined carbs raises it.
What’s the Better Approach?
Instead of avoiding carbs completely, experts recommend a balanced, sustainable diet:
- Choose Quality Carbs: Opt for whole grains, fruits, and vegetables instead of refined carbs like white bread or sugary drinks.
- Balance Your Meals: Include protein, healthy fats, and carbs in every meal. For example, whole-grain pasta with chicken and vegetables provides steady energy without deprivation.
- Focus on Consistency, Not Perfection: Healthy eating is about regular good choices, not strict rules. It’s okay to enjoy treats sometimes.
- Stay Active and Hydrated: Exercise and water support digestion and energy regulation.
Expert Summary
Carbohydrates are essential for health and performance. Cutting them drastically may offer quick results but often leads to fatigue, nutrient gaps, and frustration. A balanced diet with varied, quality carbs helps maintain long-term well-being. Eating well is about nourishing your body in a way that fits your life, not about perfection.
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