Carbs: Friend, Foe, or Both? (Let’s Get Real)

Carbs get a bad rap. Some people cut them out completely. Others load up like they’re training for the Olympics. So what’s the truth? Carbs aren’t heroes or villains. They’re just food. The way you use them makes the difference.

Understanding Carbohydrates

Carbohydrates are nutrients made of carbon, hydrogen, and oxygen. They’re your body’s main source of energy—especially for your brain and muscles. You don’t eat “carbs” alone. You eat foods that contain carbs. That might be a piece of fruit, a bowl of oats, or a donut. Same nutrient, very different outcomes.

Simple vs. Complex Carbs

• Simple carbs: digest fast (soft drinks, lollies, pastries). They give you quick energy but usually a quick crash too.

• Complex carbs: digest slower (vegetables, legumes, oats, brown rice). They keep energy steady and come with more fibre and nutrients.

  
  

The type matters. But it’s not about “good vs bad”—it’s about how they affect your body and your long-term health.

Fibre: The Game-Changer

Fibre is technically a carbohydrate. You don’t fully digest it, but it slows down how other foods are absorbed. That means:

• More stable energy.

• Better appetite control.

• A healthier gut.

  
  

Most processed carbs (white bread, refined cereals, cakes) strip the fibre out. That’s why they’re easy to overeat and don’t keep you satisfied.

Carbs and Weight Loss

Cutting carbs often leads to quick results—mostly water and glycogen loss. But research shows that after 6–12 months, low-carb and balanced diets produce similar outcomes. The real key isn’t cutting carbs. It’s:

• Choosing higher-quality carb sources.

• Managing your total calorie intake.

• Building habits you can stick to.

  
  

Carbs and Training

Carbs are a powerful tool for performance and recovery.

• More activity = more fuel needed.

• Less activity = less fuel required.

  
  

“Carb loading” before an event isn’t always the magic fix people think. It only works if it suits your body. What matters more is fuelling consistently and finding the carb sources that make you feel good.

How to Make Carbs Work for You

Here’s the practical side:

| Strategy | What to Do | Why It Works |

|---------------------------------------|-------------------------------------------------------|------------------------------------------------|

| Focus on whole, fibre-rich carbs | Vegetables, fruit, legumes, oats, brown rice, potatoes | Slower digestion, steady energy, more nutrients |

| Limit processed carbs | White bread, pastries, sugary drinks | Easy to overeat, little fibre, energy spikes and crashes |

| Match carbs to activity | More carbs on training days, fewer on rest days | Supports performance, prevents overeating |

| Think environment | Keep healthy carb options easy to grab | Reduces reliance on willpower |

| Track how you feel | Notice energy, appetite, recovery | Teaches you what works best for your body |

Takeaway

Carbs aren’t friend or foe. They’re fuel. Pick better sources, adjust them to your training, and build habits around them. Do that, and carbs will work for you—not against you.

Cool Bananas.