Carbs Aren’t the Enemy: Why Your Body (and Liver) Actually Needs Them

Athlete nutritionAutoimmune DiseasesBrain healthDepressionDetoxDigestionEating DisordersFood MythsSuperfoodsSleep health
Written By Christina Santini

Somewhere along the way, carbs got labeled the bad guy. Blame it on the rise of keto, Atkins, or that one friend who swears off bread and calls it "toxins." But here’s the real deal: your body needs carbs. Not just for energy — for focus, for hormone balance, for recovery, and yep, for detoxing too.

In fact, your liver literally depends on carbs to help clear out waste and excess hormones through something called glucuronidation (don’t worry — we’ll get into it).

Let’s bust a few myths and break down why carbs are not just okay — they’re actually essential.

Your Brain Runs on Carbs

Carbs break down into glucose, and glucose is your brain’s favorite fuel. On average, your brain uses around 120 grams of glucose a day just to do its thing. That’s like the mental equivalent of a daily gas tank.

Sure, your body can technically make glucose from protein or fat if it has to — but that’s a survival backup plan, not a long-term strategy for feeling great. If you’ve ever gone low-carb and felt foggy, cranky, or totally wiped, now you know why.

Carbs Help You Think, Move, and Feel Better

When you’re eating enough carbs (especially from whole foods), your body has the resources to:

  • Fuel your workouts and rebuild muscle

  • Keep blood sugar and hormones stable

  • Support serotonin production (aka your feel-good brain chemical)

  • Help you recover faster and sleep better

If you’re active, stressed, or just trying to live your best life — cutting out carbs completely is likely doing more harm than good.

Your Liver Needs Carbs to Detox

Let’s talk about your liver — the real MVP of your body’s detox system. One of its main jobs is something called glucuronidation. It sounds complicated, but here’s the gist:

Your liver takes stuff that needs to be cleared out — like old hormones, toxins, medications, or byproducts of inflammation — and attaches a molecule called glucuronic acid to them. That process makes them easier to flush out via urine or bile.

And here’s the kicker: glucuronic acid is made from glucose.

So if you’re super low-carb all the time, your body might not have enough raw material (aka glucose) to power this detox system efficiently — especially if you’re also exposed to things like:

  • Environmental toxins (plastics, pollution, pesticides)

  • Hormonal imbalances (like estrogen dominance)

  • Stress (physical or emotional)

  • Processed food, alcohol, or meds

Low-carb doesn’t automatically equal “cleaner” — in some cases, it can actually slow down detox, not speed it up.

It’s Not About Cutting Carbs — It’s About Choosing the Right Ones

Not all carbs are created equal. We’re not talking about ultra-processed snacks or sugar bombs. The best carbs are real, whole, and full of nutrients. Think:

  • Sweet potatoes

  • Fruits like berries, apples, and bananas

  • Legumes (beans, lentils, chickpeas)

  • Whole grains like oats, quinoa, and brown rice

  • Root veggies and winter squash

These foods not only give you the glucose your body runs on, they also come with fiber, antioxidants, and plant compounds that help your gut and immune system thrive.

The Bottom Line

Carbs aren’t the bad guy. They’re essential for energy, brain function, hormone balance, and detox. If your goal is to feel better, perform better, and actually support your body’s natural systems, cutting carbs too hard might be backfiring.

Instead of fearing carbs, start focusing on quality. Eat real food. Stay nourished. Trust your body.

Want to Go Deeper? Here Are Some Solid Sources

Christina Santini

Strategic health for private and corporate clients. Data-driven results.

http://Www.ChristinaSantini.com
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