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What everyone gets wrong about carbs (and why this matters when you’re plant-curious)
- Meghan Folger
- 22 hours ago
- 12 min read
If you’re over 40 and thinking about going plant-based, there’s a pretty good chance you’ve been struggling with one question in particular: what about carbs?
You’re probably thinking that plant-based = lots of carbs, which will lead to weight gain, type 2 diabetes and all kinds of other health problems. Thanks, but no thanks.
And if you’re like most people, you’ve probably also tried a low-carb diet at least once… and begrudgingly watched others enjoy their potatoes and pasta while secretly hoping they’d feel super crappy and gain ten pounds in all the wrong places.
Time to reign in that carb envy, my friend, because I’ve got some good news…
🥳 Carbs are not the enemy!
In fact, carbohydrates are your body’s favorite source of fuel and should make up a good portion of your diet. The current recommendation is that 45-65% of your daily calories should come from carbs.
So, the real problem isn't the carbs themselves.
It’s the kind of carbs most of us are eating.
✅ Whole, plant-based carbs? Amaze-balls.
❌ Highly processed, stripped-of-nutrients carbs? Not so much.
If you’re ready to bid adieu to your fear of carbs, this is the post for you!
We’re going to bust the myth that carbs are the root of all evil, talk about why this belief is so common, and help you confidently add healthy, delicious carbs back into your diet.
Let’s dive in.
Why it’s so easy to believe the “carbs are bad” myth*
It’s not your fault if the thought of eating more carbs makes you get all squirmy and uncomfortable – this idea that carbs are “bad” and should be avoided (or at least limited) if we ever want to reach our health goals has been drilled into us from every direction.
You can’t scroll your phone or watch TV without seeing something that leads us to believe we can never enjoy a plate of spaghetti again 🙄. I don’t know about you, but I love me some spaghetti (whole wheat of course), so let’s take a look at where some of this anti-carb energy is coming from.
👿 Fad diets love to demonize them.
Keto, paleo, carnivore… all of these have convinced people that carbs are the root cause of all our problems. These diets promise rapid weight loss, but they fail to mention one small detail… it’s mostly water weight.
I don’t want to get too science-y, but here’s a quick biology lesson…
🔎 When you eat carbs, your body breaks them down into glucose, which it then uses for energy. Whatever isn’t used immediately is stored in your cells (as glycogen) to be used for energy later on. That all sounds great, and it is, because we need to be able to store energy for use between meals.
But do you know what glycogen loves to hang on to? Water 💧.
So, when you go on a low-carb diet, what’s actually happening is that your body is now using that stored glycogen and you’re losing that water weight… not fat.
Which leads me to the next point…
🤦🏻♀️ People who lose weight on low-carb diets often gain it back when they start eating carbs again.
Remember – you need carbs, so when you cut way back on them, your body throws a little temper tantrum. Your metabolism slows down, your hunger hormones increase, and your body starts hoarding fat stores, all of which make it even harder to maintain weight loss in the long run.
Then, to finish up our little biology lesson from above…
🔎 When you reintroduce carbs, your body throws itself a little party and starts stocking backup on those lost glycogen stores – which is exactly what it’s supposed to do. The scale creeps back up, and you think, "Oh no, all those influencers were right. Carbs really are the devil!"
This is a very simplified version of how the human body works, but the bottom line is that it’s not because carbs are “bad” that this happens…
It's just basic human biology.
🍟 The Standard American Diet is overloaded with processed carbs.
This, for me, is the biggest issue with this no-carb mentality.
Research suggests that about 60-70% of the standard American diet (SAD) falls into the processed carb category (you know, all those chips, crackers, cookies and sugary drinks that are pretty much synonymous with the word snack 🙄), so it’s no wonder that the first thing that comes to mind is a big ole piece of cake instead of a big juicy peach.
But not all carbs are created equal, and I don’t know of anyone who could successfully argue that Oreos and overnight oats are nutritional equals.
So, since most of the carbs we encounter are not the health-promoting whole variety, sometimes it’s easier to just avoid them all together.
And full disclosure: I fell for it, too!
I used to believe that carbs needed to be “managed” or limited (not that I actually did it most of the time 😅). That is, until I switched to a whole-food, plant-based diet and realized my body actually thrives on those whole, fiber-rich carbs. My digestion is better, I sleep better and I have more energy. #Winning
Pass me the pasta!
How the fear of carbs is getting in the way of your plant-based goals
You want to eat more plant-based meals but every time you think about making the switch, that little voice pops up: What about the carbs?
You worry that eating more plant-based meals will mean eating too many carbs, so instead of diving in, you stay stuck in research mode – reading articles, watching videos, and looking for a way to do it without increasing your carb intake.
The result? You never actually start.
Or maybe you do start… but that fear of carbs keeps showing up in sneaky little ways that make it hard to stick with it.
You skip the pasta that would have helped make dinner more satisfying... and then end up snacking all evening because you never truly felt full in the first place.
You pass on bananas, oats, and starchy veggies, even though you like them… because you’ve heard they’ll spike your blood sugar or make you gain weight.
You go out to eat and order a boring salad… not because that’s what you want, but because the grain bowl or veggie stir-fry has "too many" carbs.
You make plant-based swaps but try to keep them super low-carb… and end up with meals that feel like sad, flavorless versions of the real thing.
It’s no wonder sticking to a plant-based diet feels impossible! 🤦🏻♀️
But when you loosen your grip on the fear of carbs and give yourself the chance to experience what a well-balanced, satisfying plant-based diet actually feels like, you will start to experience all of the benefits that come with eating all the whole food, fiber-rich carbs… otherwise known as plants.
So, what’s actually true about carbs?
It is true that plant-based diets tend to be higher in carbs, but remember: not all carbs are created equal.
A whole food, plant-based diet is full of fiber-rich, complex carbs from whole grains, legumes, fruits, and vegetables – not the ultra-processed, refined carbs that actually deserve a bad rap. These whole carbs digest more slowly (to help you feel full longer), help you avoid those mid-afternoon crashes, and are packed with nutrients your body needs to thrive.
But if you’re like most people transitioning to plant-based eating, your brain still flashes a big neon warning sign the minute you hear the word “carbs.”
“Won’t I gain weight eating that much rice or pasta?”
“I thought fruit had too much sugar.”
“Can I eat sweet potatoes and still lose weight?”
“If I’m eating beans and grains in one meal, isn’t that too many carbs?”
If you’ve ever passed on the potatoes because one of these thoughts popped into your head, you’re not alone.
But here’s the truth.
❌ Carbs ≠ Weight Gain
First things first: eating whole, plant-based carbs doesn’t automatically lead to weight gain. In fact, it’s usually the opposite. Research shows that people who eat a diet rich in whole, plant-based foods tend to have a lower BMI and healthier weight overall. Not because they’re eating less, but because they’re eating differently. (We eat more now than we ever did before!)
Whole plant foods like beans, oats, veggies, and fruits are naturally lower in calories but higher in fiber, which keeps you feeling full and satisfied longer. That means fewer afternoon slumps, fewer cravings, and fewer late-night pantry raids. You’re nourishing your body in a way that works with your hunger signals, not against them.
And yes, you can absolutely eat potatoes, brown rice, and even pasta (especially whole grain or legume-based kinds) and maintain or lose weight.
The key is context: when you pair those carbs with protein, healthy fats, and fiber, they digest slowly and give your body exactly what it needs to feel fueled and focused.
🧁 Not All Sugar Is Created Equal
Worried about sugar in fruit or starchy veggies? You are definitely not alone, and it makes sense given all the crazy information floating around.
But natural sugar ≠ added sugar.
The naturally occurring sugars in fruits and veggies come wrapped in fiber, water, and nutrients, and your body processes them very differently than added sugars found in sodas, candy, or ultra-processed snacks.
So, that banana you’ve been scared to eat? It comes with potassium, magnesium, vitamin C, and fiber – all of which support your heart, digestion, and muscle function.
That’s a whole different story than eating a candy bar or donut.
🩸 Blood Sugar, Insulin, and Carbs
If you're concerned about blood sugar spikes or insulin resistance, here’s the good news: a whole-food, plant-based diet can actually improve insulin sensitivity and help stabilize blood sugar.
Whole carbs like quinoa, lentils, and vegetables are digested slowly and absorbed gradually, which helps avoid those blood sugar roller coasters. And that fiber? It acts like a buffer, slowing down the release of sugar into your bloodstream.
In fact, multiple studies have shown that plant-based diets can help prevent or even reverse type 2 diabetes in some cases, especially when the focus is on whole, minimally processed foods.
[NOTE: You should never disregard the advice of your doctor. If you are currently taking medication for diabetes or have been given specific instructions about nutrient intake by a healthcare professional, always discuss any changes you want to make to the way you’re eating with him/her before making them.]
🥦 Fiber is a carb (and most people aren’t getting enough of it).
Sadly, most Americans average 15-18 grams of fiber per day, compared to the recommended 25-38 grams. And while a fiber supplement might help keep you regular 💩, you’ll be missing out on all the other awesome benefits that come along with dietary fiber.
You know, super helpful stuff like:
Better digestion and less constipation
Increased energy and less brain fog
Balanced blood sugar and better insulin response
Keeping cholesterol levels in check
Supporting a healthy gut microbiome (which impacts everything from mood to immunity)
Letting your brain know you feel full and satisfied before you eat so much you have to unbutton your pants. (It wasn’t just me, right?)
And spoiler alert: you can’t get fiber from meat, dairy, or eggs. No matter how much chicken or Greek yogurt you eat, you’ll still be missing out. Fiber only comes from plants.
So, if you’ve been cutting carbs, you’ve likely been cutting fiber too. 😔
🎯 The Bottom Line
Yes, a plant-based diet comes with carbs. But instead of avoiding them, what if you embraced the ones that actually support your health? The ones that energize you, support digestion, and help you feel full without feeling restricted?
You don’t have to eat low-carb to be healthy. You can eat carbs. You should eat carbs. You just need to choose the right kind, and whole plant foods give you everything your body’s been asking for (and probably not getting enough of).
But all that being said, it’s no surprise if your brain still panics a little at the sight of rice or potatoes.
That’s why I don’t just hand my clients a list of “good carbs” and call it a day. Inside my MAPS coaching framework, we dig deeper into where your fear of carbs comes from – because mindset matters.
How plant-based nutrition coaching fits into all of this
Changing how you think about carbs is just as important as changing the way you eat them. After years of hearing carbs are “bad,” that fear doesn’t just disappear the moment you decide to eat differently.
And it’s not always easy to reframe those underlying beliefs.
That’s why my coaching program isn’t just about what’s on your plate – it’s about shifting your relationship with food from the inside out.
Using my 4-pillar MAPS framework, I guide you through a personalized process to help you unlearn the carb fear and rebuild a way of eating that actually supports your body and your goals.
🎯 Mindset: We start by uncovering where your fear of carbs comes from and work to challenge those thoughts. You’ll learn to see whole carbs not as something to restrict, but as something your body wants and needs to thrive.
🎯 Accountability: When those old fears creep back in (and they will!), I’ll be there to help you stay grounded in the truth. Whether it’s talking through a tough moment, reviewing your wins, or just helping you feel seen and supported, you won’t be doing this alone.
🎯 Practicality: A big part of releasing carb fear is learning how to actually eat carbs again, and do it in a way that feels safe and doable. I’ll help you add them back into your life without overthinking it. We focus on everyday, balanced meals that feel good and fuel your body without guilt or stress.
🎯 Sustainability: This isn’t about temporarily “allowing” carbs, it’s about making peace with them. I’ll help you create a plant-based routine that includes the whole-food carbs your body needs, so you can ditch the fear and finally feel free around food… for good.
This is what food freedom actually looks like
Once you let go of the fear and start eating the right kinds of carbs, that’s where the magic happens. Instead of worrying about every piece of pasta that passes your lips and feeling deprived and resentful, you feel confident and satisfied.
Here’s what happens when whole, plant-based carbs become a regular part of what’s on your plate:
🎉 You stop living in food prison.
Imagine waking up and not even really thinking about what you’re going to eat today… that constant mental debate about what's "allowed" is finally gone. You stop seeing food as a problem to solve, and you can get off the emotional rollercoaster 🎢 of what you should be eating and wondering if you’re doing it all wrong.
The guilt that used to follow many of your food choices fades away, and you start feeling a sense of calm and contentment when it comes to meals. Eating becomes effortless, just a natural part of your day that supports you mentally and physically. You can enjoy your meals without overthinking or obsessing over what comes next.
And the best part? You get to live your life fully, without letting food control you or your thoughts.
🎉 You feel confident and grounded in your plant-based choices.
Instead of spinning your wheels trying to get everything just right, you feel clear and confident about not just what to eat, but why. You’re no longer googling “Are chickpeas too high in carbs?” at 11 p.m. or second-guessing that big bowl of fresh pineapple. You know what actually makes you feel your best because you’re listening to your body – and fueling it – with whole, nourishing foods.
When you’re faced with a choice between a food that will make you feel great and another one that will probably make you feel like 💩, and you ask yourself “Is it worth it?”, it’s a whole lot easier to answer with a resounding “Nope, it’s not!”
And you won’t even be mad about it.
And if you do make the 💩 choice (and you sometimes will... because you're human), you’ll know it was a conscious choice. It does not mean that you failed, and it will be a good reminder why these kinds of foods are now the exception and not the rule.
🎉 You live a plant-based lifestyle that’s actually sustainable.
When you're no longer afraid of carbs, you can finally build meals that are satisfying, balanced, and most importantly, realistic to maintain. That’s not to say that you’ll never have to use willpower again, but you are no longer be white-knuckling it to push through another day of tiny portions or low-carb hacks.
You feel full and satisfied, you have more energy than you’ve had in years, and you can kiss that “I’ll start over on Monday” mentality to the curb, where it belongs.
You’ve found a rhythm that is based on experience, not fear, that works in your real life – and that feels freakin’ amazing.
Ready to stop stressing about carbs?
Letting go of carb fear doesn’t mean letting go of your health goals. It means finally giving yourself the freedom to reach them.
So if you’ve been holding back from going more plant-based because carbs feel confusing or off-limits, you can take a deep breath and let that fear go. You’re not doing anything wrong. You’re just working with old info that doesn’t match how your body actually works.
Now that you know how whole, plant-based carbs can fuel your body and help you reach your goals, you’ve got a choice:
👎🏻 You can stay stuck in carb purgatory, or...
👍🏻 You can make progress toward your plant-based goals with confidence, clarity, and support.
If you're ready to experience what it feels like to fuel your body in a way that works with you, not against you, I've got two ways to help:
🌱 Apply now for Empowered by Plants, my 1:1 coaching program where we use the MAPS framework to shift your mindset when it comes to food and make plant-based eating feel like it’s what you’ve always been meant to do.
🌱 Book your Your Plant-Based Breakthrough Power Hour, where you’ll get focused guidance on the things that are holding you back the most so that you can take the next steps in your plant-based journey with clarity and confidence.
You don’t have to figure this out alone. Let’s build a routine that works for you. 💚
*Disclaimer: This information in this post is provided for informational and educational purposes only and is not intended as medical advice, and should not be used as a substitute for the diagnosis, treatment or advice of a licensed healthcare provider. You should consult with your personal medical provider before making any significant changes to your diet and/or lifestyle.
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