Why Carbohydrates Are Essential in Eating Disorder Recovery

Carbohydrates are one of the most feared food groups in eating disorder recovery. Diet culture labels them as “fattening,” “addictive,” or something to be controlled. But biologically, carbohydrates are not optional - they are essential.

Your Brain Runs on Carbohydrates

Glucose, derived from carbohydrates, is the brain’s primary fuel source. When carbohydrate intake is low, people often experience:

• Increased anxiety

• Low mood

• Brain fog

• Obsessive thoughts about food

• Irritability

This isn’t a lack of willpower. It is a sign you are under-fuelling your body!

Research consistently shows that restriction increases food preoccupation. When the body doesn’t receive enough carbohydrates, hunger hormones rise and the drive to eat intensifies. This often sets the stage for binge episodes.

Carbohydrate Restriction Fuels the Binge–Restrict Cycle

Many clients describe losing control around bread, pasta, or sweets. But this loss of control often follows deprivation.

When carbohydrates are consistently included at meals:

• Blood sugar stabilises

• Cravings reduce

• Urges feel less urgent

• Eating becomes more predictable

Carbohydrates do not cause loss of control. Restriction does.

All Carbs Have a Place in Recovery

Whole grains, fruit, legumes, rice, potatoes, bread, and even foods like biscuits, cake and cereal all provide energy. Recovery is not about choosing “perfect” carbohydrates, it’s about allowing yourself an adequate and consistent intake.

If you fear carbs, that doesn’t mean they’re dangerous. It usually means they’ve been restricted.

Carbohydrates are not the enemy. They are fuel for your brain, your body, and your recovery.