Debunking Diet Myths: Why You Don’t Need to Fear Carbs
If there’s one food group that’s been misunderstood, misrepresented, and unfairly villainized more than any other—it’s carbohydrates.
From trendy low-carb diets to carb-cutting fads promoted on social media, the messaging around carbs can feel overwhelming and confusing. But here’s the truth: carbs are not the enemy. In fact, they’re an essential and powerful ally in supporting your hormone health, gut function, energy levels, and overall well-being.
Let’s break it all down and debunk the biggest myths about carbs once and for all.
What Are Carbohydrates—Really?
Carbohydrates are one of the three macronutrients our body needs in large amounts, alongside protein and fats. They’re found in plant-based foods like fruits, vegetables, grains, legumes, and also in dairy.
Carbs serve many vital roles in the body, including:
Providing quick, efficient energy—especially for your brain, muscles, and nervous system
Supporting healthy thyroid hormone conversion
Promoting lean muscle growth and exercise recovery
Feeding your beneficial gut microbes via fiber
Supporting hormone production and communication
Calming the stress response system (aka the HPA axis)
Despite what diet culture might say, carbohydrates are not just allowed—they’re necessary. Especially if you're a female of reproductive age!
The Two Types of Carbohydrates: Simple vs. Complex
Not all carbs are created equal and understanding the difference between simple and complex carbohydrates is key.
Simple carbohydrates (like glucose, fructose, and galactose) are made up of one or two sugar molecules. They’re found naturally in fruits, dairy, and some vegetables—but also in processed foods like soda, candy, and refined baked goods. These break down quickly in the body, leading to faster spikes in blood sugar.
Complex carbohydrates, on the other hand, have longer chains of sugars and take longer to digest, resulting in more stable energy. They include:
Starchy vegetables like sweet potatoes, beets, and squash
Whole grains like quinoa, oats, and teff
Legumes such as black beans and lentils
These carb-rich foods also provide fiber, vitamins, and minerals that are critical for hormone balance, digestion, and immune support.
Why Fiber Matters
Fiber is a type of carbohydrate found only in plants, and though we can’t digest it, our gut bacteria can. That’s a good thing.
Fiber plays a big role in:
Slowing the absorption of glucose and stabilizing blood sugar
Supporting regular digestion and gut health
Feeding beneficial bacteria to maintain a diverse and healthy microbiome
Promoting satiety and balanced hormones
Most adults fall far short of the recommended 25–35g of daily fiber (we like to see client getting at least 35 grams fiber daily!). Prioritizing fiber-rich carbs like fruits, vegetables, legumes, and whole grains is one of the simplest ways to boost your intake and improve overall health.
It’s Not Just About Carbs—It’s About Carb Quality
One of the biggest issues with carbs in our modern food system is the form they come in. Many carb-rich foods today are highly processed, stripped of fiber and nutrients, and often paired with added sugars, artificial ingredients, and preservatives.
Think of the difference between a baked sweet potato and a sugary granola bar—they may both contain carbs, but the nutrient density, fiber content, and impact on your body are vastly different.
A good rule of thumb: choose ingredients, not products. Look for whole food sources of carbohydrates like fruit, vegetables, beans, lentils, and whole grains—and steer away from ultra-processed carb sources like soda, chips, and refined sweets whenever possible.
How Carbs Impact Blood Sugar (And How to Balance It)
All carbohydrates impact blood sugar to some degree, but the speed and intensity vary depending on the type of carb and what it’s eaten with. This is where the gut & hormone healing plate comes in.
To keep blood sugar stable:
Always pair carbohydrates with protein and healthy fats ("No naked carbs!")
Build meals using the balanced plate approach—1/3 protein, 1/3 fiber-rich carbs, 1/3 non-starchy vegetables + healthy fat
Be mindful of portion sizes and meal timing
When enjoying something more processed (like pizza), pair it with a protein (like grilled chicken) and a fiber-rich veggie (like a salad) to blunt the blood sugar spike
So, How Many Carbs Do You Really Need?
Here’s where things get individualized. The USDA recommends that 45–65% of your daily intake come from carbohydrates. But your ideal amount depends on:
Physical activity levels
Age and sex
Hormone and thyroid health
Stress levels
Reproductive stage (PMS, pregnancy, postpartum, menopause)
Gut health
For women, especially those of reproductive age, research supports a minimum of 150g of carbohydrates per day, often more if you’re active or managing hormone imbalances.
Chronically under-eating carbs can contribute to:
Anxiety or irritability
Poor recovery from workouts
Irregular or missing cycles
Hair loss
Disrupted sleep
Thyroid dysfunction
Difficulty building muscle
In Summary
Carbohydrates have been unfairly demonized in today’s nutrition landscape, but the reality is—they play a critical role in supporting energy, hormone balance, gut health, and overall vitality. Instead of fearing carbs, the focus should be on quality, balance, and personalization.
Choosing minimally processed, fiber-rich carbohydrate sources and pairing them with protein and healthy fats can help you stabilize blood sugar, improve digestion, and feel more energized throughout the day. And while carb needs are highly individual, most women need more than they think—especially during hormonally active seasons like postpartum, perimenopause, or periods of stress.
If you’re feeling overwhelmed trying to figure out what your body needs, our team of registered functional dietitians is here to help. We offer personalized, root-cause support to help you balance hormones, optimize digestion, and feel your best—without extreme restrictions. Apply to work with our team here and take the next step toward nourishing your body with confidence.
