Are Carbs And Sugar The Same Thing?

It's complicated.

Nuance is not something we’re very good at these days.

Especially when it comes to nutrition.

You might see a post one day saying “carbs are killing you!”

And a post the next day telling you to “Americans don’t eat enough fiber, eat more carbs!”

So, like, what’s the deal?

We’ve talked about carbs before, but as a quick refresher:

Carbohydrates (carbs) are the macronutrient we get from plants that give us energy.

(Yes, we can get protein and fat from plants. Yes, we can get energy from fats. Moving on.)

“Carbs” is a super generic term that basically means “energy from food”.

Since we measure energy in calories, there are 4 calories per gram of carbs.

(4 per gram of protein and 9 per gram of fat.)

Here’s the thing:

Sugar is a carb.

Broccoli is a carb.

White bread is a carb.

Lentils are a carb.

High Fructose Corn Syrup is a carb.

So we can’t just go around saying “carbs are bad, don’t eat carbs!” or “carbs are good, eat more carbs!”

We have to be a bit more nuanced about what we mean.

Carbohydrates aren’t inherently bad; they don’t go out robbing banks or kicking puppies.

But carbs ARE energy, and depending on how much energy you eat versus how much energy you use, you could be setting yourself up for weight gain, insulin resistance, and disease.

Choosing your source of carbs wisely is the key. 🔑

Most whole food carbs contain fiber and tons of micronutrients like magnesium and boron and potassium. Root veggies, leafy greens, legumes and fruit to name a few.

On the other hand, processed carbs are basically all sugar, and the most processed come with added sugar. Think everything from oatmeal to pasta to snack chips to your Starbucks macchiato. 

[Is fruit healthy or not? Find out here.]

Whole food vs. processed carbohydrates:

✅ Whole food carbs (minimally processed, nutrient-dense)

• Fruits – apples, bananas, berries, grapes, oranges, etc.

• Vegetables – sweet potatoes, carrots, beets, winter squash, corn, peas

• Whole grains – oats, brown rice, quinoa, farro, barley

• Legumes – lentils, chickpeas, black beans, pinto beans

• Dairy – milk, plain yogurt (contains natural milk sugars like lactose)

• Nuts & seeds (small amounts) – especially cashews, chestnuts, and peanuts

⚠️ Processed & refined carbs (less nutrient-dense, higher blood sugar impact)

• Refined grains – white bread, pasta, white rice, crackers, flour tortillas

• Sugary snacks – cookies, cakes, pastries, muffins, donuts

• Sweetened drinks – soda, juice, sweetened teas, flavored coffees, energy drinks

• Breakfast cereals & bars – even “healthy” ones often have added sugars

• Snack foods – chips, pretzels, popcorn with flavorings

• Desserts & candy – chocolate bars, gummies, ice cream, etc.

• Condiments with sugar – ketchup, BBQ sauce, sweet dressings

[Get your free guide with 5 ways to balance blood sugar and boost energy in just 15 minutes a day.]

It can get a bit tricky to know how much carbohydrates you should eat.

I eat a lot of whole veggies, but I also eat a good amount of white rice, which is basically just starch.

Which I can do because I am very active and need that source of energy to replace my sugar stores.

What you can eat has a lot to do with your metabolic rate and your level of activity.

For example, if you’re just starting out and trying to lose some weight, we might want to drop the amount of carbs you eat for a time.

Of course, the source is the most important thing. Don’t go getting your energy to fuel a workout from a box of donuts and a 20oz soda.

Whole food sources of carbohydrates win every time.

Do you need help dialing in your carbs? Do you deal with sugar cravings and energy crashes daily? We should talk.

I help guys deal with exactly this problem in my 1-on-1 coaching program.

Start with a free 15 minute call with me by clicking here or just hit “Reply” and say “Let’s go!”

Ready when you are.