If you haven't seen it on Instagram or read about it in the news, you've definitely heard it from a friend, "Carbs make you fat!" This is a lie. There is currently no scientific evidence that carbohydrates cause weight gain. Do excess calories? Yes. Does sugar? Yes. Does lack of exercise? Yes. As part of our twisted aptitude for making things more complicated than they should be, humans have instilled fear in the minds of carb eaters. In response, here are five amazing things about carbs, to subdue your anxieties about this misunderstood macronutrient.

1. Complex carbs (think brown rice) contain fiber. According to the U.S. Department of Agriculture, a diet that's high in fiber has been shown to lower cholesterol and help protect the body against heart disease and some forms of cancer.

2. Carbs promote the production of serotonin, a feel-good brain chemical (so tell your sad, angry, low-carb friend to go eat a banana).

3. It's good for your heart. People who eat more whole grains tend to have lower LDL cholesterol and higher “good” HDL cholesterol.

4. Carbs help you stay slim. In a studylisted in the Journal of Nutrition, adults who ate about 3 servings of whole grains a day had about 2.4% less body fat and 3.6% less abdominal fat than those who ate less than a quarter of a serving.

5. They're nature's sleeping pill. Carbohydrates make tryptophan more available to the brain, which leads to drowsiness. As long as your calorie intake is in-check, feel free to have your pb on toast before bed.

So what are you waiting for?! As part of an active lifestyle full of fat, protein, and self-love, feel free to eat carbohydrates (preferably from whole food sources) and reap the benefits of this incredible edible macro.