Carbohydrates (carbs) often get demonised in the world of weight loss and nutrition. But are they really the enemy? The truth is - they’re neither good nor bad. It all depends on how much you eat, when you eat them and how your body processes them. Let’s break it down.
Carbs on a Spectrum
Rather than labelling carbs as ‘good’ or ‘bad’ it helps to think of them on a spectrum. Your ideal carb intake depends on your gender, metabolic health, activity levels and goals.
Starting from very low to higher carb, below is the spectrum outlined:
1. Keto & Very Low-Carb (Minimal Carbs. <50g/day)
This end of the spectrum allows for mostly non-starchy vegetables like leafy greens, zucchini, cauliflower and even pumpkin. It would allow for up to around 50g of carbohydrate a day which means there isn’t much room for confectionary, fruit, starchy vegetables or grains & pseudo-grains. If you’re prediabetic or need to reset insulin sensitivity, a very low-carb approach might be beneficial for a short period. But for most people, keto is best viewed as a temporary therapeutic tool rather than a long-term lifestyle. Please seek medical or tailored advice before starting a very low-carb diet.
2. Low-Carb (Moderate Intake. 50 - 150g/day)
This moderate intake zone allows for between 50 - 150g of carbs/day. A lower-carb approach allows for everything in the very low-carb approach as well as one - two portions of whole-food carbohydrate sources like fruit, starchy vegetables or grains & pseudo-grains. This range is often the sweet spot for those with insulin resistance or weight loss goals, though it’s still important to determine which end of this range applies best to you.
3. Higher-Carb (Carbs with Every Meal. >150g/day)
At the higher end of the spectrum, we have diets that allow for everything in the low-carb approach but with three or more portions of whole-food carbohydrates. This approach works well for highly active individuals, athletes, or those with naturally high insulin sensitivity. If you have a lot of muscle mass and are burning carbs efficiently, your body can handle more without negative effects.
What Does the Research Say?
A 2015 meta-analysis titled "Low Fat vs. Low Carbohydrate Diet Strategies for Weight Reduction" by Boaz et al. analysed nine randomised clinical trials involving 1,161 participants and found no significant difference in weight loss between low-fat and low-carbohydrate diets. The authors concluded that manipulating fat or carbohydrate composition does not lead to significantly different weight loss results.
So why is there still such debate about carbohydrate intake and why do I still discuss carbohydrate needs with every single one of my clients?
Finding the right amount helps with adherence - when people eat in a way that aligns with their energy needs and satiety, they are more likely to stick to their diet long-term. Excess carbohydrate relative to fat, protein and fibre just tends to lead to more hunger.
Carb intake supports training and recovery - especially for those who exercise regularly, having enough carbs to replenish glycogen stores is crucial for performance, recovery and craving control.
Everyone's needs are unique - in some cases of metabolic dysfunction (like PCOS or insulin resistance), very low or low-carb intake for a short period may be needed in addition to calorie control to help restore insulin sensitivity. Blood testing is crucial to determining individual carb needs and tolerance.
Are You Eating More Carbs Than You Need?
One of the biggest mistakes I see? Eating like an athlete but moving like an office worker! Your carb intake should match your activity level. Two people can eat the same bowl of rice - one might feel energised, while the other feels bloated and sluggish. That’s because carb tolerance is highly individual.
How to Make Carbs Work for You
Now that you understand carbs aren’t the devil, here’s how to optimise them for your body:
Eat carbs post-exercise - your muscles are primed to absorb glucose (carbohyrdate) efficiently after a workout.
Avoid eating carbs alone (unless you’re fuelling for training) - combining carbs with other macronutrients helps slow digestion and reduce blood sugar spikes.
Avoid excess carbs - if you are trying to lose weight it’s important you determine exactly how much carbohydrate your body needs and avoid overeating due to the potential for undereating other key macronutrients, like protein.
Need Help Finding the Right Carb Balance?
If you’re unsure where you sit on this spectrum and want tailored advice on how to optimise carbs for weight loss and metabolic health, I invite you to learn more about my 1:1 program Mind Body Makeover. It’s designed for women who want clarity, strategy and accountability to achieve their weight loss goals without restrictive dieting.
Ready to find your personal carb sweet spot? Let’s do this together!
References
Boaz M, Raz O, Wainstein J. Low-fat vs. low-carbohydrate diet strategies for weight reduction: a meta-analysis. J Obes Weight Loss Ther. 2015;5(5):273.
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