Clearing Up Misconceptions About Carbohydrates! What You Should Know Before Cutting Out Rice: The Misconception of "Carbohydrates = Weight Gain" and Smart Eating Strategies

Is Feeling Guilty Necessary When Eating Rice?

Leaving half of your dinner rice uneaten. Being concerned about the carbohydrate content when buying bread. Hesitating to eat fruit because "it's sweet, so it's better to hold back."

For many who are conscious of health and body shape, carbohydrates have become a troubling presence.

However, should rice, beans, apples, cakes, and soft drinks all be treated the same just because they "contain carbohydrates"?

On November 2, 2026, Germany's FOCUS online addressed these misconceptions about carbohydrates. Matthias Riedl, a nutritional medicine expert featured in the article, compares the role of carbohydrates to fuel for a car.

Simply eliminating the energy source needed to move the body does not lead to better health. What needs to be considered is the amount eaten, the choice of foods, and the overall combination of meals.

"Carbohydrates," "Sugars," and "Saccharides" Do Not Mean the Same Thing

First, let's clarify the terms often seen in food labels and health information.

In general Japanese nutritional explanations, carbohydrates are broadly divided into "sugars" and "dietary fiber." Sugars are digested and absorbed as an energy source, while dietary fiber is difficult to break down by human digestive enzymes.

Furthermore, within sugars, there is starch found in rice and potatoes, as well as fructose found in fruits. "Saccharides" refer to monosaccharides like glucose and fructose, and disaccharides like sucrose, the main component of sugar.

Thus, the phrase "reducing carbohydrates" alone becomes ambiguous about what exactly is being reduced. Avoiding sweet drinks is different from avoiding beans and whole grains that contain dietary fiber, affecting one's diet differently.

Scoring foods solely based on their carbohydrate content risks overlooking the nutrients that can be obtained from those foods.

Even by Japanese Standards, Carbohydrates Play a Major Role in Meals

According to the Ministry of Health, Labour and Welfare's "Dietary Reference Intakes for Japanese (2025 edition)," the target amount of carbohydrates is set at 50-65% of the total daily energy intake.

This does not mean filling more than half of your plate with rice. It is a guideline for the distribution of energy obtained from carbohydrates, fats, and proteins.

Moreover, this figure does not mean "the more, the better," nor does it imply that everyone needs the same amount of food. It is necessary to consider the total amount eaten and the balance with other nutrients.

At the very least, the general health-building standard does not assume bringing carbohydrates close to zero.

Sugar or Starch? That Alone Cannot Evaluate Food

The original article classifies carbohydrates based on the number of molecules that make up sugars and explains the differences in digestion and absorption.

However, it is premature to conclude that "all simple sugars are bad" or that "complex carbohydrates always raise blood sugar levels slowly."

Foods contain various components besides sugars. The original article also notes that the amount of dietary fiber and the fats and proteins consumed together can change the impact on blood sugar.

In fact, the World Health Organization (WHO) also emphasizes "quality" in its carbohydrate guidelines. It cites whole grains, vegetables, fruits, and legumes as the main sources.

This includes fruits with natural sweetness. The value of food cannot be determined by sweetness alone.

In considering the Japanese dining table, rather than an either-or choice of giving up white rice entirely, it might be easier to incorporate days with mixed grains, add bean dishes, or include vegetables.

"Bread and Pasta Make You Fat" Ignores the Whole Dish

Eating bread makes you fat. Eating noodles makes you fat. Such statements overlook differences in the amount consumed and cooking methods.

Even with the same bread, the overall meal differs when eaten in moderation as part of a meal versus when combined with sweet drinks or pastries. For pasta, it's necessary to consider not just the amount of noodles but also the sauce, oil, and sides.

The original article emphasizes that energy balance is crucial for weight management. Simply reducing carbohydrates does not guarantee weight loss if energy intake from other foods increases.

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) also emphasizes including whole grains, fruits, and legumes in a sustainable diet and physical activity for weight management.

Rather than a rule of "banning because it contains carbohydrates," reflecting on usual quantities and additional foods can lead to more concrete improvements.

Will Skipping Dinner Rice Solve Everything?

Skipping carbohydrates at dinner is straightforward. Having one rule to follow daily makes it easier to feel like you're managing your diet.

However, the original article introduces debates about the claim that "it's better not to eat carbohydrates at night." It does not conclude that foods become fattening just because they are eaten at night.

For example, reducing dinner rice might decrease overall energy intake for some. On the other hand, some might end up adding snacks or late-night meals due to dissatisfaction.

What's important is what actually happens in your life.

Instead of judging solely by the rule "banned at night," reflect on dinner portions, snacks, and drinks. If skipping staples isn't sustainable, there's also the option to eat in moderation while balancing the overall meal.

Before Avoiding Fruit, Consider the Difference with Juice

Hearing the name fructose may make some wary of fruit.

However, eating whole fruit is not the same as drinking fruit juice. Whole fruits involve chewing and have characteristics as foods containing dietary fiber.

The WHO also positions fruits as part of a healthy diet while advising moderation with fruit juices, which can contain many free sugars even without added sugar.

"Because it has no added sugar, you can drink as much as you want" is not true. Similarly, "avoid fruit because it contains sugar" is also not true.

When choosing fruit, there's no need to rank them solely by sweetness. It's more practical to consider whether you're consuming large amounts as drinks or overeating other foods.

Visible on Social Media: Confusion Over "Fear of Carbohydrates"

The confusion over carbohydrates is also reflected on overseas social media.

The following is not a direct reaction to the FOCUS online article but posts on Reddit that have been publicly available on the same theme. These are individual opinions and do not represent overall public opinion or medical conclusions.

In a nutrition thread from February 2023, a poster questioned why even oatmeal, sweet potatoes, and berries are treated as if they cause obesity.

Replies included views that perhaps carbohydrates are now overly feared as a reaction to past trends of avoiding fats.

In December 2024, there was also a post questioning whether homemade whole grain bread is part of a healthy diet or if bread itself is undesirable.

What can be gleaned from these posts is not just "what to eat" but also confusion about "whether to trust what is usually eaten."

The more health information divides foods into "good" and "bad," the harder it becomes to convey the subtle differences in meals. While social media experiences can be a gateway to interest, it's important to also check public standards and the overall characteristics of foods when making dietary decisions.

On the Japanese Dining Table, There Are Ways to Change Other Than "Eliminating"

To reassess how to interact with carbohydrates, it's not necessary to completely change the dining table. If incorporating public guidelines into daily life, consider the following strategies.

Review the Amount of Rice and the Combination of Side Dishes

If large servings have become a habit, first check the amount. If meals tend to consist only of staples, combine them with main dishes like fish, eggs, or tofu, and vegetable side dishes.

It's not just about whether to skip rice but also about what is included in the meal.

Choose Whole Grains Within an Easy-to-Implement Range

There are various methods, such as having mixed grain rice, choosing whole grain bread, or trying oatmeal.

There's no need to replace all foods with unfamiliar ones. Increase sustainable options according to taste and ease of eating.

Pay Attention to Drinks as Well as Staples

Even if you're meticulous about the amount of rice, are sweet coffee or soft drinks still a habit?

Increasing opportunities to choose water or unsweetened tea is one way to review sugar intake.

Don't Exclude Fruits and Beans from Meal Choices

Avoiding foods just because they contain carbohydrates narrows the variety of foods.

Choose to eat fruits whole and incorporate beans into salads or stews. Instead of just reducing specific nutrients, consider increasing the variety on the dining table.

Knowing "How to Eat" Rather Than "What Not to Eat"

Reassessing the evaluation of carbohydrates doesn't mean you can eat as much as you want.

Quantity is important. The type of food is important. And whether the way of eating fits your lifestyle and can be sustained without strain is also important.

Instead of blaming yourself for eating rice, consider if a large serving was necessary. Instead of banning bread, change the way you choose and combine it. Instead of fearing fruit, check if you're consuming too many sweet drinks regularly.

Even without making carbohydrates the enemy, dietary habits can be improved.

However, if undergoing dietary therapy for diabetes or other conditions, consult with your doctor or dietitian before changing intake based solely on general guidelines.

Sources and References

1. FOCUS online:Dated November 2, 2026. Discusses the role of carbohydrates, food choices, nighttime intake, and questions about fruit.
   https://www.focus.de/gesundheit/ernaehrung/zu-unrecht-als-dickmacher-verdammt-kohlenhydrate-sind-fuer-den-koerper-wie-sprit-fuer-den-motor_32639a54-078f-474d-b54d-c1c7eb589e9d.html

2. Ministry of Health, Labour and Welfare: Differences Between Carbohydrates, Sugars, and Dietary Fiber
   Clarification of terms and the positioning of carbohydrates in the Dietary Reference Intakes for Japanese.
   https://kennet.mhlw.go.jp/information/information/dictionary/food/ye-018Health Japan 21 Action Support System Website

3. Ministry of Health, Labour and Welfare: Dietary Reference Intakes for Japanese (2025 edition)
   Standards for carbohydrate target amounts and energy-producing nutrient balance.
   https://www.mhlw.go.jp/stf/newpage_44138.htmlmhlw.go.jp

4. WHO: Updates on Guidelines for Fats and Carbohydrates
   Emphasizes the quality of carbohydrates, advocating whole grains, vegetables, fruits, and legumes as main sources.
   https://www.who.int/news/item/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrateswho.int

5. WHO: Healthy diet
   Explanation of healthy diet composition and the handling of fruits, juices, and free sugars.
   https://www.who.int/en/news-room/fact-sheets/detail/healthy-dietwho.int

6. NIDDK: Eating and Physical Activity to Lose and Maintain Weight
   Reference to sustainable diets, energy intake, and meal composition including whole grains and fruits.
   https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/eating-physical-activityNIDDK

7. Reddit: "Why are carbs so demonized?"
   Public post from February 2023. Summarizes doubts about the blanket demonization of carbohydrates and responses about dietary trends.
   https://www.reddit.com/r/nutrition/comments/113ftm7/reddit.com

8. Reddit: "Is wholegrain bread actually healthy?"
   Public post from December 2024. Introduces a question about whether homemade whole grain bread should be included in a healthy diet.
   https://www.reddit.com/r/nutrition/comments/1hpywnb/