Carbohydrates often carry a bad reputation, but most of the confusion comes from not knowing where our carbs actually come from and how they work inside the body. Sports scientist Karishma Boolani breaks this down in a simple way, showing how the right carbs can support energy, focus, and overall health.

What carbs actually do

Carbohydrates confuse many people, mostly because they hear mixed advice. Karishma Boolani explained that carbs are simply the body’s fuel. We get them from grains, fruits, vegetables, legumes, and dairy. When these foods are close to their natural form, they give steady energy without stressing the system.

Why carb quality matters

She explained that the “high-carb vs. low-carb” idea doesn’t matter as much as the quality of carbs. Sweet drinks, pastries, and refined wheat break down too fast and push blood sugar up. Whole grains, fruits, and vegetables release energy slowly because they still have fiber. She also mentioned that modern processed wheat is stripped of fiber, making it harder to digest and more likely to spike sugar levels.

Choosing carbs that work for you

Karishma pointed out that better grain choices like millets, barley, red rice, or hand-pounded rice support steadier energy. Pairing carbs with small amounts of healthy fat helps, too, while deep-fried combinations slow digestion. Overall, she explained that carbs don’t need to be avoided. Choosing whole, simple foods keeps energy stable and makes everyday eating much easier

Choosing the right Carbohydrates

Carbohydrates are an essential part of our diet, providing energy and vital nutrients. Choosing nutrient-rich sources like vegetables, fruits, and whole foods over processed grains and sugars helps maintain steady energy levels and overall health. Understanding the difference between high- and low-carbohydrate foods allows you to make smarter choices for your body, supporting both fitness and long-term well-being.