Are Carbs Really That Bad? Here’s What Diet Culture Got Wrong

It's time to stop fearing fruit and bread—let's break up with carb guilt for good

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At one point, I was afraid to eat a banana. 🍌 That simple moment—a sunny walk, a hungry belly, a perfectly ripe banana—turned into a wave of doubt. Why? Because diet culture had taught me that carbs were something to fear.

Sound familiar?

This week’s post dives deep into the Great Carb Confusion. From fruit to potatoes to whole grains, carbs have been unfairly blamed for everything from weight gain to lack of willpower.

But the truth? Whole-food, plant-based carbs are nourishing, energizing, and absolutely essential. It’s time to unlearn the fear and rediscover the joy of eating what your body truly needs.

Photo from Depositphotos

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This post may contain affiliate links. Full disclosure at the bottom.

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Bananas, Bread, and the Big Carb Scare

I remember the first time I hesitated before eating a banana. A banana. I’d read it had too much sugar. It was a sunny day, and I was out for a walk, feeling hungry. I had a banana in my bag, but I couldn’t shake off the fear that it would ruin my diet.

For years, I stayed away from potatoes, rice, and bread. I was convinced carbs were the reason I couldn’t lose weight. But was that even true?

Like so many others, I got swept up in the low-carb wave. I tried every diet that promised quick results. Keto, paleo, intermittent fasting. You name it, I tried it. They all had one thing in common: carbs were the villain.

The problem is that the message stuck. And it stuck deep. Now, so many of us fear the very foods that are packed with nourishment. We second-guess a piece of fruit. We say no to brown rice, sweet potatoes, and even oatmeal. All because we were taught to fear carbs.

This fear comes with a cost: low energy, constant cravings, and that heavy feeling of guilt after eating something we were told to avoid. It’s exhausting. And it creates a strained, complicated relationship with food that steals the joy from eating.

• Jump to the Banana-Oat Blender Pancakes Recipe

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The Great Carb Confusion

Let’s clear up something right now. Not all carbs are created equally.

Diet culture has spent years lumping all carbs into one scary category. A donut and a bowl of lentils? Same thing, right? Not even close. But when we hear “carbs,” most people think of sugar, bread, and weight gain. That’s not the full picture.

Whole-food carbohydrates, such as fruits, vegetables, legumes, and whole grains, are a different story. These foods are full of fiber, vitamins, and nutrients.

They give our bodies steady energy, feed our brains, and help our digestion. Yet, many of us have avoided them out of fear.

When we cut out these healthy carbs, we don’t just miss the nutrients; we also lose the energy they bring. Low-carb diets can lead to brain fog, poor sleep, cravings, and sluggish digestion. That’s not freedom. That’s burnout.

Here’s what science shows. Cultures that eat high-carb, plant-based diets live longer. People in the Blue Zones—places like Okinawa, Japan, and Nicoya, Costa Rica—eat carbs every single day. Lots of them. And they have some of the longest lifespans on Earth.

Their carbs come from sweet potatoes, beans, rice, and fresh produce. Numerous studies have shown that these whole-food, plant-based carbohydrates are associated with lower rates of chronic diseases and longer life expectancy. Their health outcomes are proof that carbs can fuel a strong, vibrant life.

Carbs aren’t the problem. The problem is how we’ve been taught to fear them. Once we understand the truth about carbs, it’s like a weight has been lifted off our shoulders, and we can finally enjoy our meals without guilt.

Photo from Depositphotos

Say Goodbye to Carb Guilt

Let’s be honest. Changing your mindset about carbs isn’t easy. It takes time, patience, and a whole lot of self-compassion. But you can do it. And it starts with this truth: carbs are not your enemy. In fact, they can be your best friend. They nourish your body, give you energy, and help you feel satisfied and strong.

Everything shifts when we start to see carbs as helpful instead of harmful. Instead of guilt, we feel peace. Instead of restriction, we feel freedom. And most importantly, we feel a deep sense of satisfaction knowing that we’re nourishing our bodies in the best possible way.

That’s the kind of change we’re aiming for here.

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Here are some steps to help you break free from carb fear:

• Start small: Pick one whole-food carb to reintroduce this week. Maybe it’s sweet potatoes or brown rice. Enjoy it and pay attention to how your body feels.

• Look for the rainbow: Fill your plate with colorful plant-based carbs. Think carrots, squash, berries, corn, and beets. These foods are full of life and nutrients.

• Rethink your portions: Carbs don’t need to be tiny side dishes. Let them take up real space on your plate. They deserve to be there.

• Eat without apology: Take a deep breath before you eat. Remind yourself that this food is good for you and that you are allowed to enjoy it.

• Talk back to the fear: When those old diet thoughts creep in, answer them. Say, “This is a nourishing food. I don’t need to be afraid.”

• Celebrate your progress: Whenever you choose a healing, energizing carb, you create a new pattern. That’s worth cheering for.

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And now, here’s a little reflection to help you dig deeper:

Journal Prompt:

What kinds of carbs have I avoided because of diet culture? How would it feel to eat them with confidence and joy instead of guilt?

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Imagine the Freedom

What if carbs didn’t make you pause or panic? What if you could eat a bowl of rice, a slice of whole-grain bread, or a roasted potato without a single ounce of guilt?

Think about that for a moment. Think about how much lighter your meals could feel. How much simpler food could become.

You don’t need to fight your food or second-guess what your body is asking for. Carbs are not a trap or a test. They are fuel, comfort, and connection. They are part of what makes eating feel satisfying and sustainable.

Just imagine, you sit down to eat a hearty veggie stew with beans and barley. You feel relaxed, nourished, and good.

You stop looking at your plate with worry and start looking at it with gratitude. Carbs become something to celebrate, not something to cut out.

This is possible. It’s not some far-off dream. It starts with a shift. A small one. Then another. Before you know it, you’re living in a world where food feels like a friend again.

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Let’s Talk About Carbs

Have you ever been afraid to eat carbs because of diet culture? I know I have. What helped you start shifting that fear? Or are you still unsure and have questions?

Remember, you’re not alone on this journey. I would love to hear your story. Let’s talk in the comments and support each other as we learn, grow, and enjoy the foods that truly nourish us.

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Pancakes Without Panic: A Sweet Way to Love Your Carbs

As a bonus, I just had to share a favorite breakfast that helped me stop fearing carbs and start celebrating them. These banana-oat pancakes are made with simple, whole-food ingredients that leave you feeling full, satisfied, and energized.

They’re easy to make, naturally sweet, and totally plant based. I like to think of them as a gentle reminder that carbs can be both nourishing and joyful.

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Banana-Oat Blender Pancakes

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 2 servings

Calories 280 kcal

Ingredients

• 2 ripe bananas

• 1½ cups rolled oats gluten-free if preferred

• ¾ cup unsweetened plant milk almond, oat, soy, etc...

• 1 Tbsp flaxseed meal optional for extra fiber and omega 3s

• 1 tsp baking powder

• ½ tsp cinnamon

• 1 tsp vanilla extract

• pinch of salt

• ¼ cup blueberries, dark chocolate chips, or chopped nuts optional add-ins

Instructions

• Blend the Batter: Add all ingredients (except optional add-ins) to a blender. Blend until smooth, about 30 seconds. Let the batter rest for 3–5 minutes to thicken slightly.

• Heat the Pan: Warm a nonstick skillet or griddle over medium heat. Lightly grease with coconut oil or spray.

• Cook the Pancakes: Pour batter onto the skillet (about ¼ cup per pancake). If using add-ins, sprinkle them on top now. Cook 2–3 minutes, or until bubbles form and the edges are set. Flip and cook another 2 minutes, until golden.

• Serve & Enjoy: Stack them up and serve with fresh fruit, a drizzle of maple syrup, or a dollop of almond butter.

Notes

Why These Carbs Are the Good Kind

Don't fear the carbs — embrace the right ones! In this recipe, ripe bananas and rolled oats provide complex carbohydrates that come bundled with fiber, vitamins, and natural sugars your body knows exactly how to use.

Bananas fuel your body with potassium and quick energy without the crash, while oats are whole-grain heroes that support digestion, heart health, and long-lasting satiety.

These aren't empty calories — they're nutrient-dense powerhouses that energize your morning the plant-based way.

Nutrition

Serving: 3 pancakes | Calories: 280kcal | Carbohydrates: 47g | Protein: 6g | Fat: 6g | Fiber: 6g

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Coming Up: Food Without the Guilt Trip

Thank you so much for being here. I hope this look at carbs brought you some peace, some clarity, and maybe even a few pancakes. I’m genuinely grateful to walk this plant-based path with you.

Next week, we’re going even deeper. We’ll be talking about something that touches so many of us—food guilt. Even with healthy, plant-based meals, that old diet voice can still creep in.

If you’ve ever wondered, “Am I eating the right thing?” or “Is this too much?” You are not alone.

Next week’s post will help you understand why those feelings show up and how to let them go. Food should bring joy, not judgment. Carbs, like every part of a nourishing meal, deserve to be enjoyed without shame.

I can’t wait to share it with you.

©2025 Julene Cole, all rights reserved

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You deserve to eat food that fuels you—without guilt, hesitation, or second-guessing. Whole-food carbs aren’t the problem; it’s the fear we’ve been taught to carry that weighs us down.

Thank you for sharing this journey with me. 💚 Every step toward food freedom counts.

I’d love to hear from you. Have you ever feared carbs? What helped you let go of that fear—or what questions are still lingering?

Hit reply and let’s talk. I read and respond to every message.

Expect Miracles!
Until next time,
Julene