Dietitians want you to think twice before cutting carbs from your plate. Here’s why.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Carbs are often misunderstood when it comes to how they affect blood sugar.


• Common myths are that they need to be avoided and that fruit is too high in sugar.


• Dietitians recommend a more balanced approach, with a focus on quality and portions.

Nearly 12% of U.S. adults, or about 40 million people, have diabetes. Prediabetes is also on the rise, affecting another 115 million adults, meaning blood sugar management is a hot topic both in the media and on store shelves. From carb-conscious diets to products promising better blood sugar control, you’ve likely encountered advice that made you question how carbohydrates fit into a healthy diet.

Having more nutrition information can be empowering, but separating fact from fiction is key to making informed choices that support your health. It might be tempting to swear off carbs, but your body and brain rely on them for energy and other essential functions. So before you cut out carbs, read on to learn which myths you can stop believing and what the science actually says about carbohydrates and blood sugar.

Myth #1: People with Diabetes Need to Avoid All Carbohydrates

Likely one of the most popular myths on the market is that carbohydrates are off-limits if you have diabetes. But experts unanimously agree this myth needs to be laid to rest. Erin Palinski-Wade, RD, CDCES, says, “There is no research to support the idea that you need to eliminate carbohydrates to manage diabetes. In fact, studies show that regularly eating fiber-rich, minimally processed carbohydrates (like whole fruits, beans and lentils) can actually improve long-term blood sugar management and lower overall heart disease risk.”

Decades of research support this, with the American Diabetes Association recommending patients with diabetes choose complex carbohydrates, including whole grains, to sustain energy and promote better blood sugar balance. Plus, Palinski-Wade points out that restrictive diets that eliminate all carbs don’t last long. Instead, encouraging patients to make smart swaps to increase their whole grains and minimize refined carb choices is key, supporting better blood sugar balance along the way.

Myth #2: The Type of Carbohydrate Doesn’t Matter as Long as You Limit Portions

While carbohydrate counting is an important tool for many individuals who are looking to manage their blood sugars with diabetes, the type of carbohydrate matters more than the total amount when we look at blood sugar regulation, notes Palinski-Wade. Simple carbohydrates, found in ultra-processed foods like packaged snack foods and baked goods, digest quickly and may cause rapid blood sugar spikes. Complex carbohydrates, like those found in whole grains and fruit, take longer for the body to break down. As a result, complex carbohydrates result in a slower release of glucose into the bloodstream, creating a much steadier blood sugar response.

The same can hold true for products labeled sugar-free, shares Lorena Drago, M.S., RDN, CDN, CDCES. She says, “A food can be low in sugar and still be highly processed, low in fiber, or limited in nutritional value. Sugar-free products may contain fewer total carbohydrates than regular versions, but they are not necessarily carbohydrate-free. Ingredients such as flour, starches and milk can still raise blood glucose.”

With that in mind, experts encourage looking for carbohydrate sources that provide dietary fiber alongside a healthy fat and/or protein source to slow digestion and improve blood sugar response. Palinski-Wade advises clients to embrace the rule of thirds, “filling the plate with a third of complex carbs, a third of lean protein, and a third of healthy fats for the best blood sugar balance and satiety.”

Myth #3: Fruits Have Too Much Sugar

Whether it’s a banana, berries or another favorite fruit, you’ve likely heard at some point that you should avoid certain fruits because they contain “too much sugar.” But when it comes to fruit and blood sugar, the story isn’t quite that simple. Yes, fruit contains carbohydrates, including naturally occurring sugars, but it also provides much more. Drago explains, “Whole fruit also provides fiber, water, vitamins, minerals and other beneficial plant compounds. Because of its intact structure and fiber, whole fruit generally affects blood glucose differently from other fruit-based products.”

Research also supports including whole fruit as part of a healthy, balanced eating pattern. Some studies have found that consuming more whole fruit is associated with lower fasting blood glucose, even when total energy intake remains consistent. And when it comes to choosing which fruits to eat, dietitians agree that enjoyment matters. Sylvia Klinger, D.B.A., M.S., RDN, CPT, shares, “Fruit is a staple in many cultures and can provide important nutrients that many Americans are lacking, like fiber, antioxidants and vitamins and minerals. Adding a variety of fresh and frozen fruit into your meal plan can be a great way to support balanced blood sugars, especially when paired with a protein and healthy fat.”

Ultimately, there’s no need to fear the natural sugar in whole fruit. Instead, focus on the bigger picture: choosing portions that work for you, pairing carbohydrates with protein and healthy fats when appropriate, and paying attention to how different foods affect your individual blood sugar response.

Myth #4: Low-Carb Diets Are Always Better for Blood Sugar Management

When it comes to managing blood sugar, consistency and balance tend to matter more than following a short-term, restrictive diet. Palinski-Wade adds, “You don’t need to follow an extreme low-carb diet to achieve optimal blood sugar control. While cutting carbs drastically can show immediate drops in weight, the early loss is primarily water weight rather than body fat. Research demonstrates that less-restrictive meal plans incorporating high-fiber, slow-digesting carbohydrates are far more sustainable and successful for long-term glycemic management and compliance.”

Think about the last time you significantly cut back on carbohydrates in the name of better blood sugar. How did you feel? For some people, overly restrictive approaches can be difficult to sustain and may leave them feeling hungry or craving foods they’ve eliminated, potentially making it harder to stick with their eating plan over time.

Instead of eliminating carbohydrates, Drago encourages people living with diabetes to focus on choosing appropriate portions and types of carbohydrates while keeping blood glucose within an individualized target range.

Our Expert Take

Carbohydrates can absolutely have a place in an eating pattern designed to support healthy blood sugar, and the key isn’t necessarily restriction. Instead, understanding the facts behind common carbohydrate and blood sugar myths can help you make choices that are both nutritious and sustainable. Rather than eliminating carbs, focus on their overall quality and quantity, choose fiber-rich carbohydrates more often, and pair them with protein and/or healthy fats to create a more balanced meal. As Drago explains, “Managing blood glucose involves more than avoiding sugar. Carbohydrate quality and quantity, portion size, meal composition, medications, activity and individual response all matter.”

Ultimately, there’s no one-size-fits-all approach to blood sugar management. Working with your health care team can help you understand your individual needs and find an eating pattern that supports your health and still leaves room for the foods you enjoy.