Carbohydrates have become one of the most controversial topics in nutrition.
Some diets recommend avoiding bread, rice, potatoes and even fruit. Others suggest that carbohydrates should provide most of our daily energy.
So are carbohydrates actually bad for your health?
No. Carbohydrates are not inherently unhealthy. What matters most is the type of carbohydrate you eat and the overall quality of your diet.
What Are Carbohydrates?
Carbohydrates are one of the body’s main sources of energy.
They are found in many different foods, including:
* Whole grains such as oats, brown rice and wholegrain bread. * Vegetables and fruits. * Beans, lentils and chickpeas. * Potatoes and other starchy vegetables. * Refined grains such as white bread and white rice. * Foods and drinks containing added sugar.
These foods differ substantially in their nutritional value.
A bowl of lentils and a sugary soft drink both contain carbohydrates, but their effects on nutrition and health are very different.
What Does WHO Recommend?
According to the World Health Organization (WHO), carbohydrates should generally provide approximately 45–75% of total daily energy intake for most people.
However, WHO emphasizes that carbohydrate quality is particularly important.
Carbohydrates should come primarily from:
* Whole grains. * Vegetables. * Fruits. * Pulses, including beans, lentils and chickpeas.
WHO also recommends at least 400 grams of vegetables and fruits daily and at least 25 grams of naturally occurring dietary fibre for adults.
These recommendations encourage nutrient-rich, minimally processed foods rather than large amounts of refined starches and added sugars.
Are Whole Grains Better Than Refined Grains?
Generally, yes.
Whole grains retain the bran, germ and endosperm of the grain. They provide dietary fibre and a range of vitamins, minerals and other naturally occurring compounds.
Refined grains have had some of these components removed during processing.
Regular consumption of whole grains is associated with a lower risk of cardiovascular disease, type 2 diabetes and several other chronic diseases.
This does not mean that eating white rice or white bread occasionally is harmful.
The aim is to make whole grains a regular part of the diet.
Are Potatoes and Rice Unhealthy?
Neither potatoes nor rice are automatically unhealthy.
Their nutritional effects depend on preparation, portion size and what accompanies them.
Boiled or baked potatoes can be part of a balanced meal. Deep-fried potatoes eaten frequently are a different dietary choice.
Brown rice generally provides more fibre than white rice, but both can fit into a healthy diet.
Combining starchy foods with vegetables, legumes, protein sources and healthy fats can improve the nutritional balance of a meal.
Is Fruit Too High in Sugar?
Whole fruit contains naturally occurring sugars, but it also provides fibre, water, vitamins and other nutrients.
WHO does not classify the sugars naturally present in whole fruits as free sugars.
Fruit juice is different because its sugars count toward the recommended limit for free sugars.
For most people, whole fruit is a healthier everyday choice than fruit juice or sugary drinks.
Are Low-Carbohydrate Diets Better?
Low-carbohydrate diets can help some people reduce energy intake, improve blood glucose control or lose weight, particularly in the short term.
However, their long-term health effects depend heavily on which foods replace carbohydrates.
A low-carbohydrate diet rich in vegetables, nuts, fish and unsaturated fats differs substantially from one dominated by processed meat, butter and other sources of saturated fat.
There is no convincing evidence that everyone needs to follow a low-carbohydrate diet to achieve healthy aging.
People with diabetes or other metabolic conditions may benefit from individualized carbohydrate recommendations.
Should You Avoid Eating Carbohydrates in the Evening?
There is no general WHO recommendation to avoid carbohydrates after a particular hour.
For most people, overall dietary quality, total energy intake and long-term eating habits matter more than whether they eat rice or bread at dinner.
Meal timing may be relevant for certain individuals, particularly those with diabetes or specific metabolic concerns, but it should not replace attention to food quality.
What Is the Easiest Way to Choose Healthier Carbohydrates?
You do not need to eliminate entire food groups.
Choose oats or wholegrain bread more often than refined breakfast cereals.
Include beans or lentils in meals regularly.
Eat whole fruit rather than relying on fruit juice.
Fill a substantial part of your plate with vegetables.
Limit sugary drinks and foods with large amounts of added sugar.
These habits are more practical and sustainable than following strict rules about carbohydrates.
Why Do Carbohydrates Matter for Healthy Aging?
Dietary patterns rich in whole grains, vegetables, fruits and legumes are associated with lower risks of several chronic diseases.
These foods provide fibre and essential nutrients that support cardiovascular, metabolic and digestive health.
However, there is no established evidence that eliminating carbohydrates slows biological aging or extends maximum human lifespan.
For longevity, carbohydrate quality is more important than simply eating fewer carbohydrates.
Based on Research
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. Carbohydrate intake for adults and children: WHO guideline. 2023. https://www.who.int/publications/i/item/9789240073593
Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019. https://doi.org/10.1016/S0140-6736(18)31809-9
