Why Carbs Aren’t the Enemy (and How to Eat Them for Energy, Muscle, and Better Sleep)

Let’s be honest: carbs have copped a lot of hate over the years.

You’ve probably heard things like:

• “Cut carbs to lose weight”
• “Carbs make you fat”
• “You should avoid carbs after 5 PM”

But here’s the truth: carbs aren’t the problem. It’s the way we eat them—and more importantly, the type, timing, and total amount.

In this post, I want to clear up the confusion and give you a simple framework to eat carbs in a way that actually improves your energy, training, sleep, and long-term results.

First, what happens when you cut carbs completely?

Low-carb and zero-carb diets (like keto or carnivore) can deliver quick initial weight loss. But most of that early drop is water weight and glycogen depletion, not fat loss.

Long term? That’s where things fall apart.

Cutting carbs for too long can:

• Decrease thyroid and testosterone function
• Raise cortisol (stress hormone)
• Impair mood, focus, and immunity
• Increase muscle breakdown

Translation: you feel flat, sluggish, cranky, and more prone to burnout or illness.

Sure, there may be a place for short-term carb reduction to improve digestive symptoms or run an elimination protocol—but for most people, especially if you train, cutting carbs long-term is not the answer.

Why You Actually Need Carbs (Physiologically)

Carbohydrates aren’t just about fueling your workouts. They:

Provide glucose – your body’s main energy source Support brain function – your brain is a glucose hog Replenish muscle glycogen post-training Improve sleep – via serotonin and melatonin support Deliver fibre – essential for gut health and blood sugar control.

Whole food carbs also contain vitamins, minerals and phytonutrients that support everything from mood and digestion to recovery and performance.

So why do carbs get a bad rap?

Because the standard Western diet is heavy on:

• Cereals, white bread, baked goods, chips, sugar-laden snacks
• Highly refined, nutrient-poor, inflammation-promoting processed carbs

These cause blood sugar spikes, crashes, cravings, poor sleep, and ultimately fat storage.

That’s not a carb issue. That’s a quality issue.

Healthy vs. Refined Carbs: The Traffic Light System

Here’s how I like to categorise carbs:

Green (Nutrient-Dense Whole Food Carbs):

• Quinoa, buckwheat, sweet potato, wild rice
• Lentils, beans, chickpeas, barley
• Fruits and vegetables (especially non-starchy like spinach, broccoli, cabbage)

Yellow (Okay Sometimes):

• Wholegrain wraps, granola, muesli bars, quality pasta

Red (Minimal Nutritional Value):

• Muffins, pastries, fries, white bread, soft drinks, most breakfast cereals

You don’t have to eliminate reds completely—you just want to be intentional with when and why they’re in your diet. And when you do have them, do it guilt-free and pair them with protein or fats to buffer the spike.

How to Eat Carbs for Better Results (My 3-Step Framework)

Step 1: Structure your day with smart portions

• 1 fist of starchy carbs (like sweet potato or quinoa) per main meal
• 1+ fists of non-starchy veg (like greens, broccoli, or cabbage)

Step 2: Optimise timing

• Have most of your carbs around training sessions (especially post-workout)
• Eating carbs at dinner can actually help sleep by promoting melatonin

Step 3: Always pair carbs with protein or fat

• Avoid “naked carbs” like fruit juice, crackers, or white bread on their own
• This helps slow digestion, reduce blood sugar spikes, and improve nutrient absorption

What About Sweet Treats or Alcohol?

Timing matters. Post-training is when your body is most insulin-sensitive—so that’s your best window for indulgences.

Bonus tip: a short walk after a high-carb meal or glass of wine can dramatically reduce its impact on your blood sugar and support digestion.

And yes, alcohol impacts blood sugar and sleep. Stick to 1-2 units, ideally earlier in the day, and pair it with food. Red wine or spirits tend to digest better than beer or cider.

The Bottom Line

Carbs aren’t the enemy. In fact, they can be your best ally for energy, performance, and results.

Focus on: Quality (whole foods over refined) Timing (around training and dinner) Pairing (always with protein or fat) Portions (fist-sized servings, not mountains).

This isn’t about perfection. It’s about consistency and awareness.