Why Carbohydrates Aren’t Your Enemy: Health, Weight Loss & The Real Story

Brian and Rita Dakolios
Jun 8
3 min read

For years, carbohydrates have been painted as the villain in the world of weight loss. From low-carb diets like keto to the carb-phobic narratives of the 90s, it’s no surprise that many people still believe that eating carbs will sabotage their fitness goals. But what if the story isn’t that simple? What if carbs—especially the right kinds—could actually help you lose fat, build muscle, and feel better? This post breaks down the science and strategy behind smart carb consumption,

The Case for Carbohydrates

Carbohydrates are not inherently fattening. What they are is a preferred fuel source for your body—especially your brain, liver, and working muscles.

One of the biggest misconceptions in nutrition is that carbs make you fat. In reality, poor metabolic health, high stress, and a mismatch between energy intake and output are more to blame. Carbs, when used intelligently, can improve your hormonal profile, help regulate cortisol, and fuel high-quality training sessions—all key to fat loss.

Also, when your body is more insulin sensitive (as opposed to insulin resistant), carbohydrates are more likely to be shuttled into muscle cells for repair and glycogen storage—not stored as fat. This makes timing and the type of carbohydrate crucial.

Top Benefits of Eating Carbs for Health & Fat Loss

1. Better Training Performance

Carbohydrates replenish muscle glycogen, which is your primary fuel during moderate to high-intensity workouts. If your goal is to lose fat while maintaining muscle (which should be everyone’s goal), you need to train hard. That’s hard to do on an empty tank.

2. Stress and Hormone Regulation

Chronically low-carb diets can increase cortisol, your body’s stress hormone. Luke Leaman often points out that if someone is already dealing with stress (poor sleep, overtraining, low calories), pulling carbs can make things worse. Carbs at night, for example, can actually help lower cortisol and improve sleep quality.

3. Thyroid and Metabolic Function

Low-carb diets may suppress thyroid function over time, especially in women. Adequate carbs support the production of T3, a critical thyroid hormone involved in metabolic rate.

4. Muscle Preservation

Carbohydrates have a protein-sparing effect—they prevent your body from breaking down muscle tissue for energy. This is key during fat loss phases where maintaining lean mass is critical.

What Kinds of Carbs Should You Eat?

Not all carbs are created equal. Nutrient density and context are a must.

Focus On:

Whole food sources: Sweet potatoes, rice, oats, fruit, legumes.
Root vegetables: Beets, carrots, parsnips—great for liver health and digestion.
Strategic starches: White rice or potatoes post-workout for replenishment.

Limit or Avoid:

Highly processed carbs: pastries, sugary cereals, soda.
Liquid calories: fruit juices, energy drinks.
Constant snacking on refined carbs, especially without protein or fiber.

Carbs should support your training, recovery, and metabolic goals—not just fill a craving.

Why Are People Still Scared of Carbs?

Much of the fear around carbohydrates stems from:

Oversimplified diet culture: Carbs = sugar = fat gain. It’s not that simple.
Low-carb success stories: Many people lose initial weight (often water and glycogen) on keto or low-carb diets.
Fear of insulin: Insulin is often labeled as a "fat-storing hormone." While it can store fat, it's also essential for muscle building, recovery, and nutrient partitioning.

Adjust carb intake based on training intensity, stress levels, body composition, and metabolic markers. One size doesn't fit all.

How to Use Carbs for Fat Loss: Practical Tips

Earn your carbs – Increase intake around training.
Cycle your intake – More on training days, less on rest days.
Track digestion and energy – If carbs leave you bloated or sluggish, reassess food quality or timing.
Don’t fear fruit – Nature’s carb source is full of fiber, vitamins, and hydration.
Monitor body comp, not scale weight – Carbs affect water retention; focus on long-term body composition changes.

Final Thoughts

The war on carbs is outdated. The key is learning how to use them, not fear them. When nutrition is personalized and timed correctly, carbs can accelerate fat loss, not block it. They can improve recovery, reduce stress, and support optimal hormonal function. So, if you’re looking to lose fat, gain muscle, and feel human again—don’t cut carbs. Eat smarter, not less.