Carbs have had a seriously bad press — but the science tells a very different story. In this episode, I'm cutting through the noise and giving you the real facts about carbohydrates, why your body needs them, and how to choose the ones that actually work for you.
I cover why carbs don't cause fat gain, why rapid weight loss on low-carb diets is mostly water (not fat), and why when calories and protein are matched, there's no meaningful fat-loss advantage to cutting carbs.
I also break down the three types of carbs — sugars, starches, and fibre — explain why fruit sugar is nothing like sweets sugar, and get into why fibre is honestly one of the most underrated tools for your health. We're talking gut microbiome, blood sugar, satiety, heart health, and digestion. I'll give you the targets to aim for and how to build up gradually without the bloat.
And we finish with simple, practical swaps — what to prioritise, what to limit, and how an 80/20 approach makes this genuinely sustainable.
No fear, no restriction. Just the facts.
Timestamps: 00:00 Intro 00:32 Do Carbs Cause Fat Gain? 00:54 Low-Carb & Water Weight 03:12 Carbs as Your Body's Preferred Fuel 04:27 The Three Types of Carbs 07:00 Whole vs Refined Carbs 10:37 Refined Carbs & Blood Sugar 12:44 Fibre & Gut Health 15:01 Fibre Targets & Digestion Tips 17:39 Best Carb Sources & Simple Swaps 18:59 The Benefits of Eating Better Carbs 21:03 Key Takeaways
Links & Resources:
- Learn more about KHH coaching here
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