Do you still believe Carbs are the villain? Let's put it to rest!

One of the staples (or THE staple) in Indian diets, carbohydrates are now under fire in the public imagination, where diet trends, such as keto, Atkins, Paleo and the South Beach diets, are increasingly shaped by low-carb narratives. Today, they are labelled as culprits behind weight gain, diabetes, and chronic diseases. This shift has been swift and sweeping, and not always based on science.

Are carbohydrates truly to blame, or have they become misunderstood in an age of diet fads and misinformation? Let’s bust the five most common misconceptions about carbs.

Myth 1: All carbohydrates are the same

One of the most persistent myths is that all carbs are created equal, which is far from the truth. Carbohydrates can be broadly classified as simple or complex. Complex carbs—such as brown rice, whole wheat, legumes, fruits, and vegetables—are nutrient-dense and high in fiber, which aids digestion and helps regulate blood sugar.

Simple carbohydrates, like refined sugar, sweets, and white bread, are rapidly absorbed and can cause blood sugar spikes. But not all simple carbs are “bad.” For example, ripe bananas and milk are technically simple carbs but offer nutritional benefits.

The problem lies in the excessive intake of refined simple carbs. But demonising all carbs misses the point—it’s about the quality and quantity, not just the category.

Myth 2: Carbs cause weight gain

Carbohydrates don’t inherently cause weight gain. Gaining fat results from consuming more calories than the body burns, regardless of whether those calories come from carbs, fats, or proteins.

Carbohydrates are the body's main energy source—not an automatic path to fat gain. Weight gain happens due to a calorie surplus, regardless of the macronutrient. Complex carbs, such as brown rice, millets, and legumes, are rich in fiber, which improves satiety and helps regulate total calorie intake [3]. On the other hand, refined carbs like sweets and white bread are digested quickly and can lead to overeating if consumed frequently.

Myth 3: Cutting carbs leads to sustainable weight loss

While low-carb diets may lead to rapid weight loss initially, much of it is water weight due to the depletion of glycogen, which binds with water in the body. This early loss can be misleading and is often not fat loss.

Carbohydrates are the primary energy source for the brain and muscles. Eliminating them can result in fatigue, brain fog, mood changes, and even muscle loss. Long-term studies do not show significant advantages of low-carb diets over balanced diets for sustained weight loss [1].

Instead of cutting carbs, replacing refined carbs with complex ones is a healthier strategy. Swapping maida rotis with whole wheat or millet rotis, or choosing brown rice over polished white rice, is a practical step we can begin with.

Myth 4: Carbs are unsafe for diabetics

Another widely spread belief is that diabetics must avoid all types of carbs. In reality, it’s the type and timing of carbohydrate intake that matters. Whole grains, legumes, non-starchy vegetables, and low-GI fruits (like apples and guavas) are excellent choices for those with diabetes.

Fiber-rich complex carbs slow down glucose absorption, helping to manage blood sugar levels. On the contrary, refined carbs and sugary foods should be limited due to their rapid impact on blood glucose. It’s not about cutting out all rice or rotis, but about portion control and choosing better versions—like red rice or bajra roti, paired with protein and vegetables.

Some public health experts warn that over-restricting familiar carbohydrate staples like rice or roti—especially in lower-income Indian households—can worsen dietary diversity and exacerbate chronic health issues over time [4].

Myth 5: Carbs Cause Inflammation

The phrase “carbs cause inflammation” is often used without scientific nuance. What influencers refer to as “inflammatory foods” are ultra-processed items rich in refined sugars, low in fiber, and high in additives.

For example, frequent consumption of maida-based bakery goods, sugary beverages, and deep-fried snacks made in reused seed oils may promote chronic low-grade inflammation [2]. But this does not mean your daily chapati or bowl of dal chawal is harmful.

The concept of “inflammation” is real, but using it as a blanket criticism for all carbs, and other food sources is misleading. Context and frequency matter. One samosa doesn’t cause inflammation. A diet filled with nutrient-poor, ultra-processed foods might.

Carbohydrates have long been unfairly vilified, particularly in urban India where the desire to “eat clean” often leads to unnecessary dietary restrictions. But carbs are not enemies—they are essential fuel, especially when chosen wisely.

Whole grains like jowar, bajra, and brown rice; legumes like chana and rajma; fruits like papaya and guava; and traditional staples like idli or upma made with unprocessed grains are not just cultural cornerstones but nutritional assets.

The key lies in moderation, variety, and informed choices. It’s time to stop fearing carbs and start understanding them.

References

1. Hu, F. B., & Malik, V. S. (2010). Sugar-sweetened beverages and risk of obesity and type 2 diabetes. Physiology & Behavior, 100(1), 47–54. https://doi.org/10.1016/j.physbeh.2010.01.036

2. Monteiro, C. A., Moubarac, J. C., Cannon, G., Ng, S. W., & Popkin, B. (2013). Ultra-processed products are becoming dominant in the global food system. Obesity Reviews, 14(S2), 21–28. https://doi.org/10.1111/obr.12107

3. Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418. https://doi.org/10.1016/j.nut.2004.08.018

4. Ludwig, D. S., & Willett, W. C. (2020). Vicious circle of food insecurity and chronic disease. BMJ, 368, m349. https://doi.org/10.1136/bmj.m349