Nutritionist warns against going carb-free; lists benefits and best sources for a healthy diet

Carbs are really not the enemies they are made out to be. (Picture Credit: Pexels)

The first thing most people do when starting a diet is eliminate carbohydrates from their meals. They are considered responsible for weight gain, with no significant nutritional benefit. In fact, many fitness enthusiasts have been trying a carb-free diet, focusing mainly on proteins. Nutritionist Suman Agarwal, however, warned against the ill effects of doing so.

What happens when you go carb-free?

Suman Agarwal shared the consequences of avoiding carbohydrates altogether. “If you’re not taking any carbs in your diet, you might suffer from brain fog, lack of stamina, and fatigue.”
She added, “When you follow a carb-free diet, you are missing out on essential nutrients, vitamins, and iron, which are important for energy production, digestive health, and the immune system.”

Why do we need carbs?

Carbs are really not the enemies they are made out to be. The nutritionist called them the “primary source of fuel,” whose only role is to give your body energy. “Your brain, muscles, and even your organs rely on carbohydrates for energy. You need to understand that not all carbs are bad for you.”

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Healthy carbs for your body

There’s a list of foods that help provide your body with energy. “For example, whole grains, millets, pulses, vegetables, and fruits are very good sources of carbs because they are packed with nutrients and fibre. These are the carbs your body needs,” the nutritionist stressed.

According to Suman, a balanced diet with carbs ensures that the body gets everything it requires. “You must understand that carbs, especially whole grains and legumes, make the bulk of your stool, which helps with gut motility and prevents constipation.”

Take a look at the post:

 

 

 

View this post on Instagram

A post shared by Suman Agarwal (@selfcarebysuman)

The need for a balanced diet

She emphasised the need for having a balanced diet, sharing that she has met many people who go carb-free and lose weight but are not able to sustain it and gain it all back.

“During the carb-free period, you are also irritable, have body odour because of high protein, and suffer from low energy. So don’t eliminate carbs from your diet and keep your plate balanced,” she concluded.

Celebs agree: Malaika Arora’s take on carbs

In fact, on Soha Ali Khan’s podcast, Malaika Arora had also spoken about the downside of avoiding carbs and how it leads to many health problems. She shared that cutting carbs depletes your energy, leads to hair fall and fainting, and renders you incapable of working.

Also read: Long walk Vs short walks: Apollo Neurologist says latter are better; Here's why

“You need to have a little bit of everything. I believe in portion control. I have done this my entire life. I eat in a katori. You could have 3–4 meals, but that’s how much you should eat,” she said.

FAQs on potential downsides of carbs-free diet:

1. Can a carb-free diet cause low energy?

Yes. Carbs are the body’s main fuel, and cutting them completely can lead to fatigue and weakness.

2. Does eliminating carbs affect digestion?

It can. Very low carb intake may reduce fiber, leading to constipation.

3. Can a carb-free diet impact mood?

Yes. Lack of carbs may lower serotonin levels, causing irritability or mood swings.

4. Is it safe to cut out carbs long-term?

Not for most people. It may strain the kidneys, affect hormones, and make nutrient balance harder.

5. Will performance in workouts drop without carbs?

Often yes. Carbs are essential for strength, endurance, and recovery.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.