Why cutting carbs completely could harm your long-term health

Carbohydrates are often criticised in popular diets like keto, paleo, and Atkins. Many people believe they cause weight gain, but this is not entirely accurate. The truth is that carbs play a varied and important role in nutrition. Carbs do not directly lead to weight gain or loss. The real factor is the total calories consumed. Low-carb or no-carb diets may show quick initial weight loss, but this is mostly due to water loss. Over time, the results can be less effective and harder to maintain.

Not all carbs are the same. Processed options, such as white flour, white sugar, and fruit juice, offer fewer health benefits and may increase inflammation. In contrast, whole-food carbs provide fibre, antioxidants, vitamins, and minerals. Healthy sources include whole grains, starchy vegetables, beans, legumes, fruits, vegetables, and low-fat dairy.

Experts recommend at least 150 grams of natural, whole-food carbs daily. About one-quarter of each meal should consist of whole grains or starchy vegetables. Avoiding carbs entirely can raise health risks, such as high cholesterol, especially if it leads to eating more animal fats. Processed carbs should be limited, but whole-food carbs are a valuable part of a balanced diet. They support long-term health and provide essential nutrients. Moderation and smart choices are key to reaping their benefits.