Carbs made us human: why cutting them makes no sense

For years, carbs have been unfairly cast as the villain on our plates. From low-carb to keto, we’ve been told that cutting them out is the key to energy, weight loss, and good health.

Truth bomb 💣: without carbs, we might still be dragging our knuckles.

Our ancestors’ love affair with starchy roots and grains literally fuelled our brain growth and creativity. Let’s unpack what carbs really are, why we need them, and how to make the smartest choices for your body and the planet. 🌏

🍞 What are Carbs?

Carbohydrates are one of the three main macronutrients (alongside protein and fat). They’re made of sugar molecules and are your body’s primary source of energy — the fuel that keeps your brain thinking, your muscles moving, and your cells alive.

But not all carbs are created equal.

Two main types:

• Simple (refined) carbs — found in refined sugar, white bread, pastries, and soft drinks. These ultra-processed foods are stripped of fibre, vitamins, and minerals. They break down fast, causing blood-sugar spikes and energy crashes. 

• Complex (wholefood) carbs — found in whole grains, legumes, vegetables, and fruit. These come packaged with fibre, vitamins, and minerals that slow digestion, steady blood sugar, lower cholesterol, and feed your good gut microbes. 

🧠 How carbs made us human

Anthropologists believe that when early humans began cooking and eating starchy roots and grains, everything changed.

Those humble tubers and grains packed with complex carbs became rocket fuel for our growing brains — giving us the endurance to hunt, gather, and eventually think deeply enough to invent language, art, and (unfortunately) misinformation about carbs.

Fast-forward thousands of years, and carbs are still doing the same thing: powering every thought, movement, and heartbeat. The real issue isn’t carbs themselves, but how we’ve industrialised them into nutrient-poor imitations.

So next time someone brags about “cutting carbs,” remind them — carbs built the brains that made AI.

⚡ The Great Carb Confusion: Good Carbs vs Bad Carbs

At some point, all carbs got lumped into one big “bad” basket — as if the mighty oat and a glazed donut are doing the same job. Spoiler: they’re not.

Complex, whole carbs aren’t the enemy; ultra-processed carbs are. The problem started when we began stripping whole foods of their natural fibre and nutrients to make them softer, sweeter, and longer-lasting.

What’s left are “empty” carbs — all fast energy, no staying power.

Think of it this way:

• 🌾 Good carbs (whole, complex, minimally processed) = slow-burn energy with fibre, antioxidants, and minerals that keep your gut microbes thriving and your blood sugar balanced.

• 🍩 Bad carbs (refined, ultra-processed) = quick hits that spike and crash your energy, leaving you tired and craving more.

Choosing the right carbs isn’t about deprivation — it’s about upgrading your fuel.

• Whole grains are linked to lower risk of heart disease, type 2 diabetes, and certain cancers.

• Dietary fibre (from beans, oats, veggies, fruit) feeds your gut microbiome — supporting immunity, reducing inflammation, and even improving mood.

• People who eat more high-fibre, plant-rich foods tend to live longer, healthier lives.

⚖️ Smart Carb Swaps

Here are a few easy upgrades that boost your energy, mood, and long-term health 👇

• Wholemeal bread > White bread: More fibre, slower energy release

• Brown rice, quinoa, or barley > White rice: Rich in B vitamins + gut-friendly fibre

• Wholemeal or pulse pasta > Regular pasta: Higher fibre + protein = more nutrients, more filling

• Sparkling water with fruit or herbal tea > Soft drink: Avoids sugar spikes

• Roasted chickpeas or popcorn > Potato crisps: Keeps crunch, adds fibre and nutrients

• Oat bars or treats made with whole grains > Cakes & pastries: Sweetness + sustained energy

🩺 What If You Have Specific Health Needs?

Everyone’s body is unique.

• Pre-diabetes or type 2 diabetes: Talk to your Accredited Practising Dietitian. They will likely want you to focus on complex, high-fibre carbs (lentils, beans, whole grains) that release energy slowly and help manage blood sugar.

• Weight management: Whole-food carbs keep you fuller for longer — fuelling active living without the calorie density of processed foods.

• Gluten intolerance: True coeliac disease affects about 1 in 70 Australians — far fewer than those who report sensitivity. For most, gluten-containing grains like barley, rye, and wheat are nutrient-dense allies. If you suspect intolerance, see a dietitian rather than self-diagnosing.

🌿 The Bottom Line 

Carbs aren’t just okay — they’re essential.

They power our bodies, feed our brains, and fuel the friendly microbes that keep our gut (and mood) in check.

So next time someone says “carbs are bad,” remember:

It’s not the carbs — it’s the processing.

Eat more plants, lean into fibre-rich, minimally processed carbs, and enjoy the natural energy your body was designed for.