Re-thinking Carbohydrates in the Age of Misinformation

For decades, carbohydrates have been portrayed as the root of weight gain, blood sugar problems, and low energy. From the low-carb craze of the early 2000s (who remembers the ‘Atkins Diet’) to today’s keto and carnivore trends, we’ve been conditioned—often by diet culture and oversimplified science—to view carbs as the enemy.

Despite being one of the body’s most important sources of fuel for the brain, muscles, and nervous system, carbs have been cast aside in favour of high-protein diets, sugar-free marketing gimmicks, and ultra-processed “low-carb” products that often contain many hidden additives.

In this article we’ll break down the different types of carbohydrates, how they actually impact your body on a molecular level, and identify plant-based carbohydrate sources that can help you thrive without disrupting your blood sugar levels.

Before We Begin: What Are Carbohydrates?

Carbohydrates are molecules made up of carbon, hydrogen, and oxygen. They are the body’s preferred and most efficient energy source, powering everything from your morning jog to your brain function at work.

But not all carbs are created equal.

Understanding the difference between simple and complex carbohydrates is key:

• Simple Carbohydrates – Found in refined sugars, white bread, and pastries. They break down quickly, causing blood sugar spikes and energy crashes.

• Complex Carbohydrates – Found in whole grains, legumes, vegetables, and fruit. These break down slowly, providing steady energy, fibre for digestion, and nutrients for overall health.

Now let’s get into the details of carbohydrates—and how they impact YOU.

Types of Carbohydrates

1. Simple Sugars

These include glucose, fructose, and sucrose—the building blocks of table sugar, syrups, sweets, and processed foods. Simple sugars are absorbed rapidly into the bloodstream, spiking insulin levels.

Pros: Quick energy in emergencies (like a hypoglycaemic episode, or during intense exercise).
Cons: Frequent spikes can increase insulin resistance, promote fat storage, and leave you feeling tired and hungry soon after.

Examples: White sugar, high-fructose corn syrup, biscuits, cakes, fizzy drinks.

2. Refined/Processed Carbohydrates

These are starches that have been stripped of fibre, vitamins, and minerals during processing. The body digests them almost as quickly as sugar.

Pros: Convenient, cheap, long shelf life.
Cons: Like simple sugars, refined carbs cause rapid blood sugar changes, encourage overeating, while increasing the risk of many lifestyle diseases such as type 2 diabetes, chronic inflammation, metabolic syndrome, and heart disease.

Examples: White bread, white rice, pasta made from refined flour.

3. Complex Carbohydrates (Starches + Fibre)

These are the slow-release carbs your body loves. Their molecular structure takes longer to break down, keeping blood sugar stable and energy levels consistent. The fibre content also supports gut health and digestion.

Pros: Balanced energy, supports microbiome,

reduces risk of chronic disease.
Cons: Minimal. Overeating refined starches (like overly processed “wholegrain” products - e.g. granola, wholegrain biscuits & cereals etc.) can still cause issues.

Examples: Brown rice, oats, quinoa, barley, beans, lentils, root vegetables, whole fruits.

4. Resistant Starch

A special type of starch that “resists” digestion in the small intestine and feeds beneficial gut bacteria in the large intestine. It acts like fibre and supports metabolic health.

Examples: Green bananas, ripe plantains, legumes, oats.

Plant-Based Replacements for Sugars & Simple Carbs

If you want to reduce simple sugars and refined carbs without giving up on taste and satisfaction, plant-based alternatives are your best allies:

1. Dates / Date Paste – Natural sweetness with fibre and minerals. Great for baking.

2. Bananas or Apple Purée – Use in cakes and desserts as a natural sweetener and binder.

3. Coconut Sugar / Maple Syrup / Agave Honey – Lower glycaemic index than refined sugar, but still to be used in moderation.

4. Chickpea Flour / Oat Flour / Wholemeal Semolina – Replace refined white flour with high-fibre, nutrient-dense flours.

5. Sweet Potatoes – A slow-releasing, naturally sweet carb that works in both savoury and sweet dishes.

6. White Rice Replacements - Quinoa, Folio, Buckwheat, Farro, Barley, Bulgar Wheat

Conclusion

The Truth About Carbohydrates—and How to Use Them to Your Advantage

For far too long, carbohydrates have been demonised under a blanket label of “bad for you.” But as you now know, the real story is more nuanced.

The type and quality of carbohydrates you eat matters far more than the total amount.

Healthy carbs fuel your brain, power your workouts, regulate your digestion, and support your gut microbiome. Without them, you risk low energy, poor recovery, and nutrient deficiencies.

On the flip side, relying heavily on refined carbs and sugars can accelerate weight gain, disrupt your hormones, and leave you feeling drained.

Simple, No-Nonsense Tips to Apply Today

1. Swap white for whole. Replace white bread, rice, and pasta with wholegrain versions like wholemeal bread, quinoa, fonio, and brown rice.

2. Use natural sweetness. Replace refined sugar with dates, bananas, or apple purée in everyday cooking.

3. Eat carbs with fibre. Pair your carbohydrates with vegetables, beans, or seeds to slow digestion and balance blood sugar.

4. Focus on diversity. Mix your carb sources—grains, legumes, starchy veg, and fruit—for a broad spectrum of nutrients.

5. Don’t fear carbs. Your body is designed to run on them. Just choose them wisely.

Don’t let outdated diet myths or half-baked marketing dictate your health. Carbohydrates are not the enemy—they’re one of your greatest allies when chosen in their natural, plant-based forms.

Eat intentionally, choose complex over refined, and let your body thrive on the fuel it was built to use.