Demystifying Macros — Part 1: Carbohydrates
What They Are, What They Do, and Why They’re Not the Enemy
Carbohydrates have gotten a bad reputation over the years — blamed for weight gain, energy crashes, cravings, and even mood swings. Somewhere along the way, they became the villain of the wellness world. But as someone who spent years fearing food and chasing control, I’ve come to see carbohydrates in a totally different light.
In this blog series, I’m exploring each macronutrient through the lens of healing — not performance. This isn’t about tracking or optimizing your body like a machine. It’s about understanding how food supports you from the inside out. So let’s start with the one that gets the most hate (and yet quietly does so much for us): carbs.
What Are Carbohydrates?
Carbohydrates are one of the three main macronutrients (alongside protein and fat). They break down into glucose, which your body uses as its primary source of energy. Without enough carbohydrates, your body has to work overtime pulling energy from other sources like protein or fat — which can leave you feeling sluggish, foggy, and emotionally depleted.
This doesn’t just affect your workouts or energy. It impacts your hormones, nervous system, and even your mood.
Myth: Carbohydrates Are the Enemy
Let’s get one thing clear: carbohydrates are not the problem.
Yes, they’re more calorie-dense than vegetables or lean proteins. And yes, it’s easy to overeat carb-heavy foods because they’re comforting, satisfying, and often tied to our emotional experiences with food. But carbs themselves are not what causes long-term weight gain or health problems. Chronic imbalance and disconnection from our bodies is.
When I started viewing carbohydrates as energy and nourishment — rather than something to “burn off” — I felt more grounded, focused, and present in my body.
Myth: The Type of Carbohydrates Always Matters
From a strictly weight loss perspective, the type of carbohydrate doesn’t matter nearly as much as how much you’re eating overall. You could technically eat a bag of M&Ms and still lose weight if you’re in a calorie deficit. But that’s not the whole picture.
A bag of candy might give you a temporary energy spike, but it’ll likely crash soon after. A bowl of fruit, on the other hand, offers fiber, hydration, vitamins, and a more sustainable source of fuel.
So while no type of carb needs to be feared, how you feel after eating is worth paying attention to. It’s not about restriction — it’s about choosing foods that support your energy, your digestion, and your daily life.
Fact: Fruits, Vegetables, and Whole Grains Are High in Carbs
Yes — some of the most healing, nutrient-rich foods on the planet are full of carbohydrates. And your body loves them for it.
Fruit
Bananas
Apples
Berries
Mango
Grapes
Dates
Vegetables
Sweet potatoes
Squash
Carrots
Corn
Beets
Peas
Whole Grains
Brown rice
Quinoa
Oats
Millet
Barley
Whole grain breads & pastas
Legumes & Others
Lentils
Chickpeas
Black beans
Edamame
Coconut water
Plant-based smoothies with bananas, oats, or nut butters
Carbs show up in all kinds of beautiful, nourishing forms. And when you embrace them in their whole, natural state, they can be a powerful tool for healing — not something to fear or restrict.
How Much Carbohydrate Do You Need?
There’s no one-size-fits-all answer, but general guidelines recommend that 45–65% of your total daily calories come from carbohydrates. That’s about 225–325 grams per day for someone eating 2,000 calories. But those are just numbers.
What I find more helpful is asking:
Do I have enough energy to do what I love?
Do I feel grounded after I eat?
Do I have stable moods and hunger cues?
Because those are better indicators than any calculator.
Gentle Reminder: Food is a gift to your body.
When I started experiencing daily fatigue, brain fog, or mood swings, I began to see those symptoms not as “random,” but as little messages from my body asking for support. It was like my body saying, “Hey — I want to carry you through your life, but I need fuel to do that.”
A shift that really helped me was learning to treat my body like I would treat a child. If a child came to me hungry, tired, or low on energy — I’d respond with care, not criticism. So why wouldn’t I do the same for myself?
My hunger cues became less scary and more sacred. They were gentle requests. And the longer I ignored them, the louder and more chaotic they became — binges, mood swings, fatigue. My body, like a child being ignored, began lashing out.
Now, I listen more.
And in return, my body trusts me more.
It’s no longer a war — it’s a partnership.
Wrapping It All Together
Carbs are not something to earn.
They’re not a reward.
They’re a fundamental part of what keeps your body alive, energized, and capable of healing.
So if you’ve been afraid of carbs or stuck in cycles of guilt and restriction, I hope this post reminds you that your body isn’t broken — it’s trying to talk to you. And when you begin to nourish it with kindness, trust, and presence, it will respond.
You don’t need to measure every bite to heal your relationship with food.
You just need to start listening. And remember — you are worthy of nourishment.
I’m not a doctor or nutritionist — just someone sharing my own story of healing. Everyone’s body is different, and your journey might look nothing like mine. That’s okay. Use this post not as a prescription, but as a gentle signpost toward reconnecting with your own inner knowing.