- Carbohydrates are essential for energy and overall health, especially for the brain.
- The type, portion and pairing of carbs matter more than eliminating them entirely.
- A balanced, flexible approach to eating supports long-term health and enjoyment.
“You’re diabetic?” someone asks, eyeing my croissant au chocolat with surprise.
I smile and say yes—I’m a person with diabetes (that’s actually the right term)—and yes, I’m enjoying this croissant. This answer still surprises people because somewhere along the way, we were taught that people with diabetes can’t eat carbs.
If you’ve been told that carbs are “bad,” warned off bananas and grapes because they have too much sugar, or felt a wave of guilt for eating rice—especially if you live with diabetes—you’re not alone. I believed those things too.
I’ve been a registered dietitian and certified diabetes care and education specialist for more than 18 years, and I’ve lived with type 1 diabetes for nearly 20. I’ve learned a lot about food, carbs and nutrition—the hard way. Carbs aren’t the problem—our mindset around them is. Carbs are information, not moral judgments. It took me years to understand that healthy eating isn’t all or nothing. When we treat carbohydrates with fear instead of understanding, we make living and eating much harder than they need to be.
Here are three things I wish everyone knew about carbs—truths that have helped me, and many of my patients, eat with more confidence and less fear.
1. Carbs Are Fuel; Fear and Misinformation Are the Real Problem
When most people hear “carbs,” they think of bread or pasta, but carbohydrates include far more than that, and they play a critical role in our bodies: fuel. Carbohydrates are one of the three main macronutrients, along with fat and protein, and they’re essential for human health. In fact, carbs are the body’s primary source of energy, especially for the brain. Without them, our bodies simply don’t function well.
Despite this, carbs continue to get a bad reputation (hello, carb-free and Atkins diets). I’ve lost count of how many times I’ve heard someone say, “Don’t eat bananas if you have diabetes.” While low-carb diets may be beneficial for some, they are not inherently better—they can lead to fear, rigidity and even nutrient gaps.
What is often overlooked is that our bodies respond to carbohydrates very differently. I’ve counseled kids with diabetes who have minimal blood sugar responses to pasta, while others find it harder to manage. Blood sugar responses are highly individualized, and there’s no one-size-fits-all approach.
Part of the confusion comes from lumping all carbs together. In reality, carbohydrates fall into three main categories: starches, sugars and fiber. And they’re found in foods like fruits, vegetables, whole grains, legumes, milk, yogurt, and yes, table sugar too. The idea that someone should avoid fruit simply because it contains carbs is misguided. Most health problems don’t happen because people eat too many apples or bananas.
The issue isn’t carbohydrates themselves—it’s which carbs we eat and how they’re consumed. Carbohydrates that come packaged with fiber, vitamins, minerals and other beneficial compounds, like beans, whole grains, fruits and vegetables, provide longer-lasting energy and support overall health. These foods also deliver key nutrients, including B vitamins, folate, potassium and short-chain fatty acids that help nourish the gut.
The goal isn’t to eliminate carbs; it’s to understand the type, amount, and how quickly they’re digested. Large portions of refined carbs that digest quickly can make blood sugar harder to manage. Pairing carbs with protein, fat, and fiber (think rice with beans and vegetables) helps slow digestion and support steadier blood sugar levels.
2. “Low-Carb” and “Sugar-Free” Don’t Automatically Mean Healthier
Understanding how carbs work in your body is important, but so is knowing how to navigate the marketing around them. A sugar-free or low-carb diet doesn’t automatically lead to better blood sugar control; I know this firsthand.
After my diagnosis, my family quickly switched to low-carb tortillas, sugar-free cookies and angel cake for dessert. It made sense at the time. After all, I had just been diagnosed with diabetes, so going low-carb felt like the logical next step.
It’s easy for people—especially those with diabetes or prediabetes—to be lured in by “sugar-free” marketing. But those labels don’t tell the full story. Many low-carb products can still spike blood sugar, especially if they contain refined ingredients or lack fiber. Plus, they often contain sugar alcohols that can cause uncomfortable side effects (I’m looking at you, stomach cramps!).
One of the most common questions I get as a diabetes care and education specialist is: “So what can someone with diabetes eat?” Many people expect to hear about a strict “diabetic diet.” But the truth is, there’s no such thing.
Instead, I teach people how to add nutrition to their lives, how to read labels, understand total carbohydrates, recognize how different foods affect their bodies and increase fiber, fruits, vegetables, and variety. Want pasta? Great. Let’s pair it with protein, add a vegetable, and maybe finish with strawberries dipped in chocolate. I know it’s not flashy advice, but it’s advice that’s made me not just live with diabetes, but actually thrive and enjoy food and life.
Focusing on skills like reading ingredient lists, understanding portions and creating balanced meals goes much further in supporting long-term health and a better relationship with food than strict restriction ever will.
Courtesy of Subject
3. Carbs Feed More Than Your Body
Food is more than numbers on a label. If you’ve ever felt comforted after eating mashed potatoes or a bowl of rice, you’re not imagining it. Research shows that carbohydrates play a role in serotonin production, a neurotransmitter linked to mood and well-being.
But carbs don’t just affect our mood; they also connect us to memories, culture, and comfort. The emotional side of eating is just as important as the physical.
As a dietitian, people often assume my job is to police food—to focus only on numbers, nutrients and grams of carbohydrates. But after years of counseling countless children and families living with diabetes, I’ve learned a key lesson: people don’t eat nutrients, they eat food. And food is never just about carbs, protein or fat. For many of us, food represents memories, family traditions, comfort, nourishment and joy. When we reduce eating to numbers alone, we strip away much of its humanity and connection.
This is where restriction often backfires. When we say “don’t eat bread because it’s bad for you” or label foods as off-limits, they often become more tempting. The problem with these messages isn’t just that they’re oversimplified—it’s that they’re rooted in restriction, not nourishment. Over time, restriction can lead to burnout, stress and a strained relationship with food, especially for children who are still learning to trust their bodies and build a healthy relationship with eating.
That’s why I teach families a “yes, and” approach. Yes, you can include carbohydrates,, and we can also add fiber, protein, healthy fats and vegetables to create balance. Yes, enjoy the rice, and pair it with beans, veggies and avocado. This shift from restriction to inclusion changes everything.
Living with type 1 diabetes has taught me that consistency matters more than perfection. The most effective eating pattern isn’t a specific diet;; it’s the one you can follow long-term. That means it has to be realistic, flexible and enjoyable. I wouldn’t be where I am today if I couldn’t enjoy the foods I love.
And that’s the point: healthy eating isn’t about cutting out carbs. It’s about creating meals that nourish and satisfy.
The Bottom Line
Carbs aren’t the enemy. Instead of focusing on what to cut out, focus on what you can add: fruits, whole grains, protein, vegetables and healthy fats to create balance and satisfaction. That’s the power of a “yes, and” mindset.
Healthy eating isn’t all or nothing. It’s not about perfection or restriction—it’s about nourishment, joy and connection.
So yes, have the croissant. Add some fruit and nuts. That’s not cheating, it’s called balance.
