We can thank diets such as Keto for further perpetuating the big bad wolf macro also known as "Carbs". "I am low carb", or "Fruit is too high in sugar" is a mentality that isn't uncommon but is created from the diet culture, here is why you SHOULDN'T listen:
1. Not all carbs are created the same
This statement holds true for the Un-Diet explanation of macros. Just because it is classified as a food with majority carbohydrate composition, does NOT mean the body registers it the same. Ie: 16 g of carbs of cotton candy and 16 g of carbs of grapes are not the same thing. There are major differentiating factors including the ingredients that make up the cotton candy versus the fact that the grape is an ingredient-less food, the form of carbohydrate, and the bodies ability to digest absorb and utilize (with/without consequential effects on the body such as blood sugar spiking, toxin removal processes etc).
2. Terms that are misused/misunderstood
Carbs, sugar, starch, fiber, complex carbs and more terms are used in and out of context (especially in the world of diets). So here, I will make it as simple as I can and help you understand what words actually matter:
Carbohydrate: This is the umbrella term for all the following;
Fiber: This refers to the type of carbohydrate we cannot digest. So it simply passes through our body undigested. Some example of high fiber foods are quinoa, sweet potato, oats, bananas, and blueberries.
Sugar: This refers to the short-chain carbohydrates including glucose, fructose, galactose, and sucrose. Examples include, white sugar, cane sugar, fruit (contains). Our body converts ALL energy into glucose for energy or stored for future energy as glycogen. Not all the glucose is needed? Well, that is stored as fat. It is important to note, not all sugar sources are "bad", for example fruit contains fructose and fiber and important vitamins we need (and are not always just easy to "supplement".
Starch: This refers to the long-chain carbohydrates that get broken down into short-chain carbohydrates in the digestive system. Some examples are potatoes, rice, beans, and grains.
Simple Carbs: This terms describes the nature of the carb versus the type of carb. These are refined or processed carbs. Examples include types of white bread, "white" pasta, soda, donuts, cookies etc.
Complex Carbs: I refer to these as being "unprocessed" or whole. These carbs haven't gone through processes that often compromise nutrient density and should be the carbs we consume. Some examples are quinoa, beans, lentils, potato, and fruits.
3. We NEED Carbs
Carbohydrates are one of the three macronutrients and a main energy source for our body. Carbs do not cause obesity as often presented in current day media/advertisement, it is the type of carbohydrates and the over consumption. As discussed in Un-Diet, the body actually has a way of telling us what we need. Low energy and sluggish are two really common remarks on low-carb diets. That is a key indication the body is not getting the proper energy sources in that person's daily intake. These low-carb diets may yield quick short term results because of the shock effect it has on the body but they are NOT sustainable ad can completely screw up the bodies ability to naturally indicate to us what it needs. Refer more to the section of Un-Diet that takes about our natural regulatory system to understand why overconsumption is a result of conditioning versus what the body actually needs.