For the past decade, scores of social media influences have emphasised the importance of protein over the other vital macronutrients, such as fats, carbohydrates and fibre. But experts disagree.

They say protein may not be as important as you think, compared to other macronutrients, and carbohydrates are more important than protein.

In 2023, the Australian Bureau of Statistics reported that 24 per cent of Australians were following a single-nutrient reduced diet, with low-carb diets making up 9% of the figure. However, cutting carbohydrates or significantly reducing them may come at a cost.

A single nutrient diet refers to a diet, characterised by restricting the intake of a single- nutreint such as carbohydrates, fat, fibre, sodium/salt, sugar or cholesterol.

The science of carbohydrates

According to the Mayo Clinic, during digestion, complex sugars and starches from carbohydrates are broken down into simple sugars called glucose.

When glucose enters the bloodstream, it creates a hormone called insulin, helping glucose transport into the body’s cells. If the body doesn’t need the glucose, it can be stored in other forms.

The liver and muscles store glucose as glycogen, while excess glucose can also be stored as body fat.

Dr Rebecca Russell is a research academic in the Curtin School of Population Health and a lecturer in Nutrition. She says: “Our bodies are designed to run primarily on carbohydrates. They should provide up to 65 per cent of our energy because they are the main fuel our bodies prefer.

Dr Rebecca Russell is a research academic in the Curtin School of Population Health and a lecturer in Nutrition. She says: “Our bodies are designed to run primarily on carbohydrates. They should provide up to 65 per cent of our energy because they are the main fuel our bodies prefer.

“They are essential not just for energy, but also for overall bodily function, including brain function and mental health.”

She says not having carbohydrates in our system, can lead to long term consequences, especially in the digestive system.

Are we scared of carbs?

In 2024 the Matildas’ nutritionist Alicia Edge told Body&Soul magazine, 40 per cent of Australians believed carbs would make them gain weight, and 30 per cent believed they should avoid carbs to stay healthy.

But research challenges these ideas. A recent study by researchers at Monash University found women who consumed a moderate carbohydrate intake, making up between 41 per cent to 44.3 per cent of their total energy intake, were likely to have a lower risk of developing cardiovascular disease compared to other women who consumed less than 37 per cent of their energy as carbohydrates.

Researchers from RMIT conducted a study in 2024, finding Australians over the age of 17, consuming a low-carbohydrate or a high-fat diet are 20 per cent more likely to develop diabetes.

But what happens if we become afraid of eating carbohydrates?

Claire Gasper a non-diet dietitian and the owner of Diet-Free me in Perth, prefers to prioritise a balanced diet that fits all macronutrients in.

“The non-diet approach is more holistic. It’s not just about the physical wellbeing, it’s also looking at why someone is eating, what they think about healthy eating. There’s a lot of food psychology involved,” she says.

Ms Gasper helps clients who are recovering from eating disorders, and says there is a lot of food anxiety about carbohydrates.

“Self-diagnosing food intolerances or eliminating foods without professional guidance can lead to malnutrition or increased food anxiety,” she says.

Ms Gasper says diet culture has got it wrong: “High protein, low carb diets actually get our diets backwards, we need a diet that is high carbohydrate, medium fat, and lower protein for optimal well-being.”

She says social media has contributed to the popularity of diets restricting macronutrients, including high-protein and low-carb diets because social media amplifies the pressure to look a certain way: “fitting in and belonging is really important, so people engage in behaviours to stay part of the group.

“From a physiological point of view, if your body hasn’t had enough food during the day, by the end of the day you’re more likely to overeat. The more we restrict our access to food, the more we tell ourselves that we shouldn’t eat it and the more we actually want it,” she says.

Dr Russell agrees and says diet culture fuels the narrative of ‘pushing through the pain.’

“Diet culture often tells us that if we feel symptoms, like fatigue or headaches, we just need to diet harder. But really, these are red flags that the diet itself is the problem,” she says.

Dr Russell says binge eating is a common reaction.

“Following extremely low-calorie or low-carb diets can make people feel like failures when it’s actually the diet that’s unsuitable,” she says.

Dr Russell and Ms Gasper aren’t the only ones warning about the harms of restricted carbohydrate diets.

Shakyra Goodlet is a personal trainer and an online coach who works with female clients, helping them achieve their fitness goals and motivations.

“Diet culture has normalised that we should be afraid of certain foods, and it makes me sad to see girls restricting themselves so much,” she says.

She agrees that binge eating can be a common symptom of reducing carbs.

Miss Goodlet says old diet culture from the previous decades has left impacts, including the fear of carbohydrates.

“People come in saying, ‘I only eat a little amount of carbs,’ because they were never educated on proper nutrition,” she says.

Health Impacts of avoiding carbs

Dr Russell says there are more than just physical effects when the body avoids carbs.

“When people go really low in carbohydrates, they often experience digestive issues, constipation, fatigue, and even brain fog,”

People can become afraid of food, disconnect from their body, and stop trusting their own hunger and fullness cues because of restrictive dieting,” she says.

Gasper says since carbohydrates are essential for energy, the removal affects are more than just a lack of energy.

“Since carbohydrates are the body’s main fuel source, removing them can impact your energy, brain function, and even mental health,”

Goodlet says eating too little actually slows your metabolism and keeps the weight on.

“Protein is important for recovery and building muscle, fats are for hormones and satiety, and carbs fill the rest of your calories for energy.

Balanced nutrition is key—protein, fats, carbs, and fibre all play a role in staying healthy and feeling good,” she says.

Expert advice for a balanced approach

All three agree that the most sustainable way to eat isn’t cutting out carbohydrates all together, but including them to fuel our bodies.

Dr Russell says: “I like to flip the message from ‘what can we cut out?’ to ‘what can we add back in?’ Focusing on nutrient-rich foods rather than restriction helps restore a healthy relationship with food.”

She says there is nothing wrong with wanting to be healthier, but it becomes a problem when people start to fear food: “If someone is struggling with food anxiety, connecting with a dietitian who specialises in disordered eating is the first step.”

Ms Gasper, says restricting carbohydrates or following restrictive diets altogether can create more harm than good for someone’s well-being: “Anyone considering trying to lose weight needs to be aware of the risks and ask whoever they’re working with what the likely outcomes and risks are.”

Miss Goodlet says her method is about moderation and inclusion: “The way I help my girls achieve their goals is not cutting out food groups altogether, but gradually putting in cravings they have, such as sugar, so they are able to enjoy their life.”

If you, or someone you know, is affected by an eating disorder call The Butterfly Foundation’s National ED HOPE Line on 1800 33 4673.