Have Carbs? Don’t Have Carbs? What’s True?

With so much conflicting advice about carbohydrates, it’s no wonder people are confused. One minute carbs are the enemy, and the next, they're essential for energy. Unfortunately, this mixed messaging has left many people with a poor relationship with carbs, often avoiding them out of fear rather than fact.

So, what’s the truth about carbohydrates—and do you really need them?

What Are Carbohydrates?

Carbohydrates are your body’s main source of energy. Most carbs are broken down into glucose, which fuels your brain, muscles, and daily activities.

But not all carbs are created equal—and understanding the difference is key to making smarter choices.

The Difference Between Good and Refined Carbs

You’ve probably heard that wholegrain bread is better than white bread—and that’s correct. Here’s why:

• Refined carbohydrates (like white bread, pastries, and sugary snacks) are stripped of fibre and nutrients. They provide quick energy, but little else—often leading to energy crashes and cravings.

• Complex carbohydrates (like wholegrains, legumes, fruits, and vegetables) are digested more slowly. They provide sustained energy, keep you feeling fuller for longer, and support gut health thanks to their higher fibre and nutrient content.

Good-Quality Carb Sources

Look for carbs that also deliver fibre, vitamins, and minerals. Examples include:

• Wholegrains (brown rice, oats, quinoa)

• Legumes (lentils, chickpeas, beans)

• Vegetables (especially starchy types like sweet potato and corn)

• Fruits (especially with the skin on)

These carbs not only fuel your body but support digestion, mood, and long-term health.

How Much Carbohydrate Do You Need?

There’s no one-size-fits-all rule for carb intake. Your needs will vary depending on:

• Age

• Gender

• Physical activity level

• Metabolism

• Personal health goals

As a general guide, carbohydrates should make up around 45–65% of your total daily energy intake. But finding your individual balance is what matters most.

Get Personalised Nutrition Advice

If you’re confused about carbs, you’re not alone. Whether you want to support weight management, manage a medical condition, or improve your energy, an Accredited Practising Dietitian can help.

They’ll guide you in choosing the right types and amounts of carbohydrates for your body and lifestyle—no guessing, no fads.

Carbs Aren’t the Enemy—Find What Works for You

The key takeaway? Carbs are not "bad"—but quality and quantity matter. Learning how to include the right kinds of carbohydrates in your diet can help fuel your body, support your gut, and leave you feeling your best.