Why Cutting Carbs Usually Backfires—and What to Do Instead

Carbohydrates can be part of a nourishing and balanced eating pattern.
Strategically choosing carbs that are higher in fiber and nutrients and lower in added sugar.
Other habits like staying hydrated and being consistent can help support your nutrient needs more than totally avoiding any food group.
Carbohydrates, or carbs, have gotten a bad reputation over the years, often demonized in popular diet trends and wellness influencers. However, the truth about carbohydrates is far more nuanced than what you'll see on social media or hear from the latest fad diet gurus. Cutting carbs drastically may offer temporary results, but for many people, this approach isn't sustainable. Plus, cutting carbs may result in nutritional gaps or other undesirable outcomes. Can a low-carb diet be beneficial for certain people? Absolutely. But it's not for everyone. Instead of seeing carbs as the enemy, it's time to take a more balanced approach that fosters a positive relationship with food and keeps your body functioning at its best.
Carbs are one of the primary macronutrients, alongside fats and proteins. They serve as a major energy source for the body, particularly for the brain and muscles. Carbs are often broken down into glucose, which fuels everything from your daily activities to intense workouts. Complex carbs, such as whole grains, fruits and vegetables, also come packed with essential vitamins, fiber and other nutrients that your body needs to thrive. Restricting carbs, or completely cutting out certain nutrient-dense carbs, means you could miss out on key nutrients and energy your body needs to function properly.
Restricting carbs might seem appealing at first, especially given that low-carb diets like keto or Atkins are often touted for their rapid results. But here's the catch! What works in the short term may fail when it comes to long-term wellness. Here's why.
'Many carb-rich foods like starchy vegetables, whole grains, fruits and legumes are also extremely nutrient dense,' shared McKenzie Caldwell, M.P.H., RDN. 'Cutting carbs can result in inadequate intake of important nutrients and food compounds including folate, antioxidants and fiber,' McKenzie added. A 2025 study shows that low-carb diets are linked to deficiencies of micronutrients like vitamin C, iron and magnesium, which may result in negative implications in the long run.
Another study published in 2022 looked at the eating habits of 307 U.S. adults who followed a low-carbohydrate diet and compared what these individuals are to the daily nutritional goals outlined in the 2020–2025 Dietary Guidelines for Americans. The study found that people on low-carb diets were consuming too much saturated fat, total fats, and sodium. At the same time, they weren't getting enough fiber, magnesium, potassium and several important vitamins like A, E, D and, in some cases, C and folate.
'One reason why cutting carbs can backfire is because it often leads to low energy,' shared Samantha DeVito, M.S., RD. 'Carbohydrates are your body's preferred fuel source, especially for your brain and muscles, so when you drastically reduce your intake, you might feel sluggish, irritable or find it harder to concentrate,' DeVito explained.
Simple carbohydrates, often found in high-added-sugar foods, can lead to energy crashes and have been linked to poorer brain health and reduced cognitive performance over time. On the other hand, complex carbohydrates, like those found in whole grains, fruits and vegetables, provide a steady, long-lasting source of energy and have been associated with improved memory and better brain health as we age.
One of the biggest reasons cutting carbs backfires is the sheer difficulty of maintaining such a restrictive diet. Eventually, most people revert to their previous eating patterns, often feeling like they've 'failed.' This cycle of deprivation and overindulgence can harm not just your physical health but also your mental well-being.
'Cutting carbs completely can seem effective at first, but it often leads to burnout; not because people lack discipline, but because it's logistically and socially unrealistic,' explained Johannah Katz, M.A., RD. 'Carbs are part of most meals, cultures and shared experiences. When they're demonized or off-limits, it can create an 'all-or-nothing' mindset, which makes people feel like they've failed if they have even a small amount,' she explained.
Cultural, religious and economic barriers pose unique challenges to achieving nutritional compliance with low carbohydrate diets.
'Rigidity fuels guilt, yo-yo dieting, and ultimately, a strained relationship with food. Sustainable progress comes from flexibility and learning how to include the right kinds of carbs (understanding complex vs simple carbohydrates), not avoid them altogether,' Katz explained.
'By cutting carbs, you could be compromising on your gut health,' explained Amanda Sauceda, M.S., RD. 'Fiber, which is critical for a healthy gut, is a type of carbohydrate. 90% of people are already not meeting their fiber recommendations so by cutting carbs you could also be making it harder to reach your fiber goals,' she explained.
'If you were to cut carbs then you might notice an increase in constipation and it could result in gut microbiome changes,' Sauceda added.
When choosing your carbs, it's important to choose the right ones. Eating high-quality carbohydrates like whole grains, fruits and vegetables is linked to a 33.7% lower risk of constipation. On the flip side, consuming less nutritious carbs like high-added-sugar snacks and refined grains increased constipation risk by 83.4% in an analysis.
If cutting carbs isn't the answer, what's the alternative? The good news is that you don't have to totally avoid carbohydrates to feel your best. Instead, focus on incorporating a balanced, sustainable approach to eating that works for you personally.
Choose Quality Over Quantity: Not all carbs are created equal. Refined carbs, like white bread and high-added-sugar drinks, are stripped of certain nutrients and may cause blood sugar spikes. On the other hand, complex carbs, like whole grains, sweet potatoes and brown rice, are a natural source of fiber, vitamins and minerals. Focus on adding these nutrient-dense options to your meals rather than avoiding carbs altogether.
Keep Your Meals Balanced: Instead of fixating on cutting out a particular food group, aim to create balanced meals that include protein, healthy fats and carbohydrates. For instance, pair whole-grain pasta with lean protein like chicken or plant-based options, plus some olive oil and a handful of veggies. This approach ensures you're fueling your body with what it truly needs without feeling deprived.
Prioritize Consistency Over Perfection: Rather than aiming to eat 'perfectly,' focus on consistent habits that support your overall well-being. That might mean having oatmeal for breakfast most days while occasionally enjoying a donut when the mood strikes. Balance is key. There's no need to label foods as 'good' or 'bad'.
Stay Active and Hydrated: Physical activity and hydration are essential compliments to your nutrition. Exercise helps regulate blood sugar and supports gut health, while drinking enough water can help keep gut health in-check too.
Carbohydrates are not the villain they've been made out to be. Your body needs them to function properly and to feel its best. Cutting carbs may offer short-term results, but it often leads to long-term frustration, fatigue and health challenges. By focusing on balance, variety, and listening to your body, you can create a way of eating that nourishes and sustains you over the long haul.
Remember, eating is not about perfection; it's about supporting your life in a way that feels good and works for you. The right carbs included!
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