Imagine a diet with no bread, pasta, rice, or sweets—just a focus on fats and proteins. In theory, humans can indeed survive on such a diet, receiving essential nutrients and energy from fats and proteins alone. But while it’s biologically feasible, many of us struggle to adopt a low-carb lifestyle. Why? It turns out our brains, habits, and biology may all be working against us, nudging us back towards the comfort of carbohydrates.
The Science Behind Our Carb Cravings
Throughout human evolution, survival meant accessing and storing energy efficiently. Carbohydrates, being energy-rich and quick to metabolize into glucose, became an invaluable part of our diet when available. Glucose is essential because it fuels every cell in our body, especially the brain, which requires a constant supply of energy.
Carbohydrates trigger a rapid glucose surge in the bloodstream, creating an instant energy boost that the brain rewards with a release of dopamine, our “feel-good” neurotransmitter. This natural high reinforces a desire to eat more carbs, wiring our brains to seek out this quick, pleasurable energy source time and again.
Carbs in the Modern Food Landscape
While carbohydrates were once rare and seasonal—primarily in the form of fruits, berries, and tubers—they’re now omnipresent. The modern food landscape is saturated with processed and refined carbs, from bread to sugary snacks. Food manufacturers have honed these items for maximum taste and palatability, making them irresistible to the human brain.
This abundance of refined carbohydrates makes it difficult to avoid them. Even when individuals aim for a low-carb, high-fat, and high-protein diet, the sheer availability and social normalization of carb-heavy foods can make the commitment challenging.
Why It’s Hard to Stick to a Diet of Only Fats and Proteins
If we can technically live off fats and proteins, why do so many fail to adhere to this kind of diet? Several factors are at play:
- Biological Drive for Quick Energy: Fat and protein provide long-lasting energy, but they’re slower to metabolize than carbohydrates. Our bodies have evolved to seek out quick sources of fuel, making carb cravings a biological survival mechanism.
- Mental and Emotional Reward: Eating carbs doesn’t just fuel the body; it also provides mental satisfaction. Carbs stimulate the release of serotonin, the neurotransmitter responsible for regulating mood, promoting a sense of calm and well-being that many people find comforting.
- Cultural and Social Conditioning: Carbohydrates are woven into many cultural foods and social customs. Bread at dinner, pasta on family nights, and cakes for celebrations are traditions that transcend individual willpower. Breaking away from these customs can feel isolating, making it psychologically challenging to stick to a low-carb regimen.
- Habits and Conditioned Responses: Since we’re exposed to carb-heavy foods from a young age, many of us have developed a lifelong habit of eating carbs. These habits are reinforced by everything from breakfast cereal commercials to the smell of fresh bread, making it difficult to resist.
The Reality of a High-Fat, High-Protein Diet
While it is possible to thrive on a diet that prioritizes fats and proteins, many people face challenges when attempting to transition to a low-carb lifestyle. This type of diet demands careful planning to ensure nutrient intake, variety, and enjoyment. The ketogenic diet, for instance, has shown that low-carb, high-fat diets can be sustainable and even beneficial for certain individuals. However, these diets often require a period of adaptation as the body switches from burning carbs to burning fat for energy (a process known as ketosis).
Even after this adaptation phase, it takes commitment and effort to avoid the draw of carbohydrates in a carb-centric society.
A Balanced Approach: Finding a Middle Ground
For most people, achieving a balance between carbs, fats, and proteins may be the most sustainable approach. Including complex carbs such as whole grains, vegetables, and legumes can provide essential nutrients and fiber while keeping carb intake moderate. Pairing these carbs with protein and healthy fats helps manage blood sugar levels, reduces hunger, and provides lasting energy.
Conscious eating, understanding macronutrient needs, and acknowledging our biological tendencies can help individuals make food choices that support health while still satisfying cravings. While a diet high in fats and proteins can be sustainable, managing cravings and finding a way to include balanced carbs may help people find lasting dietary success.
In Conclusion
Human biology, combined with a modern world overflowing with accessible carbs, makes it difficult for most people to live on fats and proteins alone. The pleasure, comfort, and social significance of carbs create a powerful draw. But by understanding the underlying forces driving these cravings and finding a healthy balance, it is possible to shape a diet that satisfies our needs without sacrificing health. Ultimately, while carbs may be hard to resist, understanding their role in our diets can empower us to make more mindful, health-supportive choices.
