You do not need to avoid carbohydrates to lose weight or be healthy. While some people feel better temporarily on very low-carb diets, cutting out carbohydrates entirely is not required for most bodies. Weight loss and health are influenced by overall food quality, portion sizes, activity, sleep, and stress—not just one nutrient.
Carbohydrates serve important roles in the body. They provide energy for the brain, muscles, and nervous system. Whole-food carbohydrates like vegetables, fruits, legumes, and properly prepared grains also supply fiber, vitamins, and minerals that support digestion and metabolic health. Removing these foods can make a diet harder to maintain and may lead to nutrient gaps over time.
What matters most is the type of carbohydrates you eat. Refined carbohydrates—such as sugary drinks, pastries, and ultra-processed snacks—are easy to overeat and can disrupt blood sugar regulation. Whole-food carbohydrates digest more slowly, support fullness, and help regulate appetite when eaten in appropriate portions.
Carbohydrates also work best when paired with protein and fat. Balanced meals help stabilize blood sugar and reduce cravings, which can support weight loss without extreme restriction. Many people find they lose weight more sustainably when they include carbohydrates rather than eliminate them.
Choosing whole, minimally processed sources and eating them in balance can support both weight loss and long-term health.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.