There are no essential carbohydrates. There are no essential sugars. There are zero nutrients in sugar, there are no nutrients in whole grains that can't be found in quality meat and non-starchy vegetables. By eating more healthy fats such as butter, avocados, meat, olive oil, coconut oil, and cheese, we can obtain the fat-soluble vitamins A, D  E, and K which may have been lacking in a low-fat diet. Eat real food, with real nutrients rather than processed foods that have to be fortified with artificial vitamins. Focus on nutrient intake, not calorie intake.