Carbs (or starches) are not bad. They are not the "enemy" nor should be avoided in a balanced and healthy diet. Federal Dietary Guidelines recommend that 45% to 65% of daily calories should come from carbohydrates. Carbs are, to put it simply, a form of sugar molecules that your body relies on for energy.
Carbs are broken down into your blood sugar in the form of glucose, which can act as a trigger for your body's insulin levels, putting you at risk for diabetes. This is why overconsumption of carbs can cause the development of type 2 diabetes. This is why a healthy balance must be made to provide enough energy for your body while also staying at a healthy enough level to maintain a healthy blood sugar level.
Low-carb diets lead to water weight loss.
With a reduced carbohydrate intake, your body goes to its carbohydrate reserves, which are stored with water. The problem is that the weight comes right back on, although maybe slowly, once you start eating carbohydrates again.
The real goal is the long-term sustainability of weight loss. The above-mentioned, "extreme" low-carb diets are not likely maintainable for the long term. Yes, you may lose weight initially, but you will likely put it back on again in time.
Fiber-rich carbs are highly recommended over processed carbs. Fiber-rich carbs are carbs in a more natural form such as your fruits and vegetables, whereas your processed carbs are much higher in sugar which can have adverse health effects.
Go for fiber-rich sources of carbs such as:
Avoid refined and processed carbs such as:
White flour-based foods
Carbs are not bad. It is usually the choices we make in terms of what carbs we consume; how much we eat; when we eat them; and our overall diet.