Are carbohydrates bad for you?

No. Refined carbohydrates and added sugars in excess are problematic; whole grains, legumes, fruit, and vegetables are associated with better health outcomes. Very low-carb diets can work for weight loss but aren't inherently superior long-term.

Quality and portion matter more than the category. Brown rice, millets, whole wheat, oats and legumes behave very differently from maida, sugar and refined snacks.

Pairing carbohydrate with protein, fat and fibre — rice with dal, sabzi and curd — lowers the glucose spike compared with eating it alone.