Carbs 101: Why Your Body Needs Them and How to Choose the Right Ones

Carbs... They’ve Gotten a Bad Rap.

Carbs—man, have they gotten a bad rap over the past 20 years. There’s so much confusion and misinformation surrounding carbohydrates that many of us aren’t getting enough of them in our day when we are trying to build healthier habits.  And that can lead to some serious problems. Low carb intake often causes energy crashes and intense cravings, which tend to lead to overeating—usually on less-than-ideal choices—later in the day or week.

So, let’s take a closer look today and see if I can help squash some of those lingering carb fears you may have, and set you up for success with your nutrition/weight loss goals. 

Here’s What You Need to Know About Carbs

Your body needs carbohydrates. Carbs are your body’s main source of energy. I know we’ve been told for years that carbs are the enemy, but the simple truth is, your body thrives on them. Even your brain uses up to 100g of carbs a day! Ever been on a low-carb diet and noticed brain fog? That’s why.

Carbs are broken down into glucose, a type of sugar that fuels your body. This glucose travels through your bloodstream to your cells, where it’s converted into energy (ATP) during a process called cellular respiration. Carbs are our body’s most efficient energy source, especially for the brain and muscles. Without enough, we feel tired, sluggish, and low on energy because our body is forced to work harder to find fuel elsewhere.

3 Important Considerations About Carbs

1. Different bodies need different amounts.
   Your carb needs depend on factors like activity level, muscle mass, and type of exercise. For example, I’m a 40-year-old, 145-pound CrossFit athlete with a significant amount of muscle. My carb requirements are much higher than my mom’s for example, who does lower-intensity, lower-volume exercise and weighs significantly less than me. She is extremely healthy and fit, AND different bodies, different needs—it’s that simple. I eat close to 300g of carbs a day, whereas she would probably need an amount closer to 130-150g. 
2. Not all carbs are created equal.
   Some carbs perform better in our bodies than others. Take a banana, for example. It’s a strong carbohydrate choice with natural sugars, fiber and nutrients, compared to something like a Pop-Tart, which is full of added sugars, dyes and processed ingredients. Aim to eat mostly real, whole, minimally processed carb sources. It doesn’t have to be all you eat, but the more, the better.
3. Carbs work best when paired with protein and fats.
   When your diet is predominantly carbs—like the standard American diet—it can cause metabolic issues. Most people aren't getting nearly enough protein in their daily intake. So when the body is getting ONLY CARBS and low-quality fats, we can have problems. Instead, balance your meals. A simple tip: sandwich your carbs with protein and healthy fats. This helps stabilize blood sugar, keeps you feeling full longer, and supports your energy levels. If you'd like to learn more about protein needs, and how you can help supplement your needs, check out this article.

Some “Carbs” Aren’t Actually Food

Let’s go back to point #2 for a moment because this is where much of the confusion about carbs comes from. I’m not big on labeling foods as “good” or “bad,” but here’s the truth: some of the things we call “food” aren’t really food.

Take Pop-Tarts again, for example. They’re not food—they’re a “food-like product,” engineered with exact flavor profiles designed to make us crave them. And it’s not just Pop-Tarts—there are countless processed carb products out there just like them.

The problem? These products are high in calories and low in nutrients, which is a recipe for disaster if you’re trying to lose weight or build healthy habits. And if you’ve ever wondered why they’re so hard to stop eating, it’s because food scientists designed them that way.

Apart from the challenges these processed convenience items create for weight loss; they also are generally poor for health. Some of these additives simply do not belong in our bodies. And when we are exposed to them day over day, inflammatory responses can occur. Now I'm not talking about occasional consumption, our bodies have great filtering systems. But when we are delivering a repeated drip of some of these additives, problems can arise. 

So yes, processed, packaged carb options are a problem. Start working to replace them with real, whole foods. Not all at once—if you’re not eating any fruits or vegetables now, aim to start with breakfast. Slowly incorporate more as you go. This simple habit of swapping processed foods for real ones will make a huge difference over time.

Here are some simple visual guides I've put together for clients in the past you may find helpful! 

Real Food is Your Friend

When I work with new clients, I always say: aim to eat as much real, whole food as possible. Opposite to processed/packaged food, real food is lower in calories and higher in fiber and nutrients...IDEAL for building healthy habits. Your body loves and knows exactly what to do with real foods. While it won’t be all you eat, even making 1% progress each week will move the needle in a massive way over the course of a year.

Add a solid dose of protein to each meal, some healthy fats, and you’ll naturally start building balanced, nutrient-packed meals—no tracking or complicated systems required.

If this sparked your interest, and you'd love to know more about what types of foods make your body thrive, check out my 9-week habit transformation course, The Well Fed Way. It’s designed to teach you what your body truly needs and how to fuel it, so you can feel empowered and reach your goals.

You can also jump start your health and nutrition goals with my free Beginners Guide to Macronutrients! 

I’ll leave you with this: eat your carbs—real ones. Food is your friend, not something to fear. When we view food as a source of support and energy, we step into a new level of confidence—not just with food but with ourselves.

Coach Ashleigh🦈💪