Debunking the “Carbs Are Evil” Myth: What You Really Need to Know

We eat fewer carbs to work on our physical appearance, yet for our brain to make an appearance, we need a healthy carb in-take.

If you've ever heard someone say, “I’m cutting carbs to lose weight,” you’re not alone. Carbohydrates have been unfairly demonized in recent years, often blamed for everything from weight gain to fatigue. But as a physical fitness trainer, I’m here to set the record straight: carbs are not the enemy.

 Myth: Carbs Make You Fat

Let’s start with the big one. The idea that carbs inherently cause weight gain is misleading. Weight gain occurs when you consume more calories than your body uses—regardless of whether those calories come from carbs, fats, or proteins.

In fact, carbs are your body’s preferred energy source. They fuel your workouts, support brain function, and help regulate mood. Demonizing carbs is like blaming the gas in your car for a flat tire—it just doesn’t make sense.

 Truth: Not All Carbs Are Created Equal

Here’s where things get nuanced. There’s a big difference between:

• Complex carbs (like whole grains, vegetables, legumes): These are nutrient-dense, high in fiber, and digest slowly, keeping you full and energized.

• Simple carbs (like sugary snacks and sodas): These spike your blood sugar and can lead to energy crashes if consumed excessively.

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So instead of cutting carbs, focus on choosing the right ones.

 Carbs and Mental Performance

Ever feel foggy-headed on a low-carb diet? That’s because your brain runs primarily on glucose, which comes from carbs. Restricting carbs too much can lead to poor concentration, irritability, and fatigue—especially if you’re training hard.

 Carbs and Fitness Goals

Whether you're building muscle or burning fat, carbs play a crucial role:

• Pre-workout: They provide quick energy.

• Post-workout: They help replenish glycogen stores and support recovery.

Cutting carbs can actually hinder performance and slow down progress if not done strategically.

Let’s face it, our first thought when it comes to carbs is bread, and we are bombarded with ads and articles about how bad bread is for us. Let’s veer off a bit and talk about the sourdough bread craze.

 Is Sourdough Bread Just Another Carb? Not Quite.

Sourdough has earned cult status in recent years, and unlike many food fads, it actually deserves some of the hype. While it’s still a carbohydrate, sourdough stands apart from your average loaf in a few keyways:

 Better Digestibility

Thanks to its fermentation process, sourdough is easier on the gut. The natural bacteria break down gluten and phytic acid, making nutrients like magnesium and folate more bioavailable. That means your body can absorb more goodness from each slice.

 Lower Glycemic Index

Unlike white bread, sourdough has a lower glycemic index. This means it causes a slower rise in blood sugar, which can help with energy stability and insulin sensitivity. For clients watching their blood sugar or trying to avoid energy crashes, sourdough can be a smarter choice.

 Gut-Friendly Prebiotics

The fermentation process also creates prebiotics, compounds that feed the good bacteria in your gut. A healthy gut isn’t just about digestion; it’s linked to mood, immunity, and even athletic performance.

 Still a Carb—So Portion Matters

Let’s be clear: sourdough isn’t a magical health food. It’s still bread, and it still contributes to your daily carb intake. But if you’re choosing between ultra-processed white bread and a naturally fermented sourdough, the latter wins on nutrition, digestibility, and blood sugar impact1.

So, is sourdough “evil”? Far from it. It’s a nuanced carb—one that can absolutely fit into a balanced, performance-focused diet. Just don’t confuse “better” with “limitless.” A slice or two can be part of your fuel strategy. A loaf a day? Not so much.

Here are some nutritious and satisfying ways to enjoy sourdough bread:

 1. Avocado Toast with a Twist

Top toasted sourdough with:

• Mashed avocado

• Lemon juice, olive oil

• Red pepper flakes and hemp seeds Add a poached egg or smoked salmon for protein

 2. Veggie-Packed Breakfast Sandwich

Layer sourdough with:

• Scrambled eggs or egg whites

• Spinach, tomatoes, mushrooms

• A slice of low-fat cheese or avocado

 3. Sourdough Croutons for Salads

Cube and bake sourdough with olive oil and herbs. Toss into:

• Kale Caesar salad

• Roasted veggie bowls

• Lentil or Chickpea salads

 4. Soup Sidekick

Dip sourdough into:

• Creamy carrot and cauliflower soup

• Pumpkin and sweet potato soup

• Lentil or minestrone soup It’s hearty without being heavy

 5. Nut Butter & Fruit Toast

Spread almond or peanut butter on toasted sourdough and top with:

• Sliced strawberries or bananas

• Chia seeds or cinnamon Perfect for a pre-workout snack

 6. Whipped Fruit Butter Spread

Try whipped blueberry or raspberry butter on sourdough for a sweet but balanced treat Great with tea or as a light breakfast

 7. Savory Open-Faced Sandwiches

Use sourdough as a base for:

• Hummus + roasted veggies

• Tuna salad + cucumber slices

• Grilled chicken + pesto + arugula

 8. Healthy Bread Pudding or Strata

Use leftover sourdough in:

• A veggie breakfast strata with eggs, spinach, and bell peppers

• A pumpkin bread pudding with almond milk and spices

 Bottom Line

Carbs aren’t evil—they’re essential. The key is quality over quantity. Instead of fearing carbs, learn to embrace them wisely:

• Choose whole, unprocessed sources.

• Pair them with protein and healthy fats.

• Time them around your workouts for optimal results

Call to Action:

How do you manage with your bread choices when it comes to health and again when it comes to diet?

In what ways do you feel like pasta and bread are impossible to give up?

Do you turn away from dieting because carbs are a huge issue?