Dismantling the Fear of Carbohydrates: Why Your Body (and Brain) Needs Them

Introduction

No one is immune to the messaging of diet and wellness culture, and one of the loudest (and most damaging) messages out there has been the demonization of carbohydrates. As a bread, pastry, and pasta connoisseur, this honestly makes me so sad. But I’ll admit, there was a time when I, too, got caught up in this narrative and intentionally limited the amount of carbs I was eating.

The truth is, no one is immune to these messages—not even athletes and dancers. In fact, those who take their nutrition seriously are often more vulnerable to misinformation in the pursuit of better performance or “cleaner” eating. 

But carbohydrates aren’t the enemy. In reality, they’re essential for both performance and overall health.

What Do Carbohydrates Actually Do?

Carbohydrates are your body’s primary and preferred source of energy. If your body were a car, carbs would be the gas. Just like you can’t drive very far on an empty tank, you cannot perform (or feel) your best without adequate carbohydrates.

Carbohydrates play a critical role in muscle endurance, cognitive focus, and muscle recovery. Although protein often gets the spotlight, protein cannot effectively support muscle repair and growth without carbohydrates present. When carbohydrate stores are low, the body may even break down protein (including muscle tissue) for energy, which is the opposite of what most active individuals want.

And let’s not forget your brain. Glucose—derived from carbohydrates—is the preferred and most efficient fuel for the brain. Despite accounting for only about 2% of your body weight, your brain uses roughly 20% of your daily energy needs. Because it has very limited energy reserves, a steady supply of carbohydrates is crucial for focus, memory, and mood.

Simple Carbohydrates vs. Complex Carbohydrates

There are two main categories of carbohydrates—simple carbohydrates and complex carbohydrates. Simple carbohydrates are quickly digested and provide immediate energy. Once consumed, they’re rapidly broken down into glucose and absorbed into the bloodstream. These can be useful before, during, or immediately after intense exercise when quick energy or recovery is needed. 

Examples of simple carbohydrates include: 

• Fruit

• Honey, maple syrup, jam, or jelly

• Milk

• White rice

• White bread

• Crackers, pretzels

• Fruit juice

• Candy

• Energy gels/chews and sports drinks

  
  

Complex carbohydrates, on the other hand, are often packaged with fiber, vitamins, and minerals, which slow digestion and provide a more steady release of energy. These are ideal for meals and snacks that need to sustain you for longer periods of time. 

Examples of complex carbohydrates include: 

• Oats

• Brown rice, quinoa, farro, couscous

• Whole-grain bread and pasta

• Beans, lentils, pulses

• Whole-grain cereals

• Starchy vegetables (potatoes, sweet potatoes, squash, corn)

  
  

Both types of carbohydrates have a place in a balanced, performance-focused diet. Rather than labeling carbs as “good” or “bad,” the goal is to strategically choose the type of energy your body needs in that moment.

How Much Carbohydrate Does the Body Need?

For athletes and dancers, energy needs are often higher to support training demands, recovery, and hormonal health. As exercise intensity and duration increase, carbohydrate needs increase as well. 

Rather than focusing on exact gram targets, I prefer using visual guidance with my clients—specifically Performance Plates. This approach provides flexibility while ensuring meals remain balanced and energy needs are met.

• Easy/rest day: ¼ plate grains (carbs), ¼ plate protein, ½ plate color (fruits & veg)

• Moderate training day: ⅓ grains, ¼ protein, ~⅓ color

• Heavy training/competition day: ½ carbohydrates, ¼ protein, ¼ color

How Do I Know If I’m Eating Enough Carbohydrates?

Your body is an excellent communicator. If carbohydrate intake is consistently too low, your body often lets you know—especially if you’re active.

Common signs and symptoms of inadequate carbohydrate intake include:

• Brain fog and difficulty concentrating

• Low energy and constant fatigue

• Decreased performance

• Low or irritable mood

• Lightheadedness or dizziness

• Nausea

• Constipation

• Irregular or missing menstrual periods

  
  

If some of these sound familiar, carbohydrates may be missing from your nutrition puzzle.

Final Note

Although carbs are often demonized in wellness culture, they are essential for health, performance, and brain function. I encourage you to reflect on your own food beliefs around carbohydrates and consider whether they’re rooted in evidence or in diet culture messaging. 

Your body and brain deserve adequate fuel.

If you are looking for individualized guidance around carbohydrate intake, performance nutrition, or repairing your relationship with food, working with a Registered Dietitian can be incredibly supportive. Contact me for a free discovery call to learn more about how 1:1 nutrition counseling can help you reach your nutrition-related goals.