How Many Carbs Do You Really Need?
The internet might make you believe you need to banish carbs to achieve your health goals, but the reality is far more nuanced. While some benefits have been shown with going lower-carb, what works for one person won’t necessarily work for you.
So, how do you figure out the right amount of carbs for you?
First, What Are Carbs, and Why Do We Need Them?
Carbohydrates (carbs) are one of the three macronutrients, along with protein and fat. When you eat carbs, your body converts them into glucose, a vital fuel source for your brain, muscles, and nearly every other system.
Carbs aren’t inherently “good” or “bad.” They’re simply energy. But the type of carbs you eat—think fiber-rich veggies and whole grains versus sugary drinks, pastries, and sweeteners—makes a big difference.
Here’s why carbs matter:
Brain Fuel: Your brain thrives on glucose. While it can adapt to using fat as a fuel source when carbs are very low, it’s not ideal for everyone.
Physical Energy: Whether you’re chasing toddlers, hitting the gym, or juggling a busy workday, carbs provide fast, efficient fuel for your muscles.
Hormonal Health: Carbs support healthy thyroid and reproductive hormone function, especially in women.
Gut Health: Fiber from carbs feeds the beneficial bacteria in your gut, helping reduce inflammation and promote digestion.
Who Might Need More Carbs?
Some people thrive on a higher-carb approach, including:
Active Individuals: If you’re lifting, running, or just living an active lifestyle, your muscles rely heavily on carbs for fuel and recovery.
Pregnant or Breastfeeding Women: Growing and supporting another human is no small feat, and carbs provide the energy needed to meet those demands.
Those Recovering from Stress or Illness: Stress hormones like cortisol affect how your body uses carbs, so eating enough can help your body heal.
Why Low Carb Might Be Right for You
On the flip side, going low-carb can have its advantages in certain situations:
Blood Sugar Management: Lowering carbs can stabilize blood sugar levels in conditions like prediabetes or type 2 diabetes.
Weight Management: For some, a low-carb diet reduces cravings and helps control hunger.
PCOS and Insulin Resistance: Low-carb diets may improve symptoms for women with PCOS by enhancing insulin sensitivity.
Neurological Conditions: Ketogenic diets (very low carb) are well-documented for treating epilepsy and show promise for brain health.
But here’s the thing: even the “perfect” low-carb plan won’t work if it’s not sustainable. Whether it’s low-carb or high-carb, the best approach is the one you can maintain without feeling miserable.
Signs You’ve Gone Too Low
While low-carb works well for some, there are clear signs that you might need more:
Lost Period (Hypothalamic Amenorrhea): Skipping your period is a signal your body is under stress, often from too few calories or carbs.
Brain Fog or Poor Memory: Struggling to focus? Studies show overly restrictive low-carb diets can impair cognition in some people.
Dizziness or Irritability: Feeling lightheaded or snapping at your loved ones? Low blood sugar from too few carbs could be to blame.
A More Sustainable Approach
For most people, the key isn’t cutting carbs entirely—it’s improving their quality and managing portions. Here’s how:
Focus on Fibrous Carbs: Swap refined options (white bread, sugary snacks) for nutrient-dense choices like veggies, fruits, and whole grains.
Balance Your Meals: Spread carbs evenly throughout the day to maintain steady blood sugar levels and avoid energy crashes.
Listen to Your Body: Pay attention to how you feel—energized or depleted, satisfied or hungry—and adjust your intake accordingly.
The Bottom Line
Carbs aren’t the enemy—they’re a tool. The question isn’t whether carbs are good or bad but how they fit into your unique needs and goals. Whether you thrive on low-carb, high-carb, or somewhere in between, the best approach is one that supports your health and feels sustainable.
Experiment mindfully, listen to your body, and remember that the most important diet is the one you can stick with long-term.
