Good Carbs vs Bad Carbs

Whether you're trying to lose weight or just want to eat healthier, you must be confused by the news you're hearing about carbohydrates. In the past five years, the reputation of carbohydrates has changed wildly. But like cholesterol, carbohydrates can be both good and bad for your health.

A carbohydrate is a special type of macro nutrient which contains extra energy. In fact, a carbohydrate is anything your body converts to glucose, or blood sugar, for energy. This energy is required to keep your brain, heart, organs and nervous system working.

Carbohydrates come in a variety of forms. The most common and abundant ones are sugars, fibers, and starches. The basic building blocks of all carbohydrates are sugar molecules. Carbohydrates can be distinguish between complex and simple carbohydrates, which are often referred to as the "good" and the "bad" carbohydrate, respectively.

Complex Carbohydrate

Complex carbohydrate (aka Good carbohydrate) foods are those that are still in their natural state or in other words have not been processed or altered by people or machines. Good carbohydrate foods also have a high amount of fiber, which in turn is required for a healthy body. The good carbohydrate foods are also rich in minerals, nutrients and vitamins. Complex carbs are more slowly digested and hence have a minimal impact on your blood sugar levels without causing them to spike or drop too drastically. The good sources of carbohydrates include:

• Vegetables
• Fruit
• Brown rice
• Lentils and beans
  
• Whole grain products
• Potatoes

Simple Carbohydrate

Simple carbohydrate (aka Bad carbobydrate) foods are usually refined, processed foods that have had all or most of their natural nutrients and fiber removed. Bad carbohydrate foods are low in fiber and generally loaded with additives, including colorings, flavorings and preservatives. Simple carbs are quickly converted to glucose in the body which can cause blood sugar spike. Excess consumption of simple cabohydrates can even contribute to the development of diabetes. Examples of simple carbohydrates are:

• Processed food
• White refined sugar
• Honey
• Fruit juices
• Soft drink/Soda
• White rice
• White bread and pasta etc.

Why have good carbohydrates?

You need to have good carbs because:

• Good carbs delivers a steady supply of sugar to the bloodstream as they have complicated molecules that breakdown slowly. When cells get a gradual supply of sugar, they can burn it for energy and your energy levels stay stable. Steady supply of sugar also means that your blood sugar level doesn't spike or drop too drastically.
• Certain types of fiber found in whole grain food can help lower blood cholesterol.
• A diet rich in good carbohydrates is more likely to be lower in calories.
• Certain good carbs benefit digestion by providing nutrients for healthy bacteria in the gut.
• Good carbs stimulates production of serotonin, a chemical that elevates mood and suppresses appetite.
• Fiber present in good carbs keeps you feeling full longer. This helps you avoid overeating.
• Fiber present in good carbs also retains water, resulting in softer and bulkier stools that prevent constipation and hemorrhoids.
• Complex carbohydrate foods contain minerals, vitamins, phytochemicals and other nutrients that are rarely present in simple-carb food items.

Why NOT have bad carbs?

Bad carbs can do a lot of damage like:

• Bad carbs are simple sugar which can cause blood sugar level to spike. This triggers the release of the hormone, insulin. An overproduction of insulin (also called hyperinsulinemia) results when your body produces more insulin in order to achieve a normal blood sugar level. The surge of insulin causes your blood sugar to drop, resulting in more hunger.
• They are calorie dense hence can cause weight gain.
• They contribute nothing to your nutritional profile except calories.
• Eating a lot of bad carbohydrate food, puts the individual at a greater risk of developing diabetes, heart disease, obesity and more.
• They offer little appetite-holding power because they have no fiber.

How can I add more good carbs to my diet?

Here are a few tips to help you add more good carbs to your diet:

• Always prefer whole grain food to processed food such as fruits, vegetables, peas, beans, and whole-grain products, as opposed to refined, processed foods such as soft drinks, white bread, candy, and sugar.
• Eat as many leafy, green veggies as you possibly can
• Try to cut out as much junk food from your diet as possible. Instead, use nuts and seeds as healthy and portable snacks
• Any food with a small amount of whole grain can be labeled as "whole grain". Check the ingredient list and look for the word "whole" in the first ingredient.

If you have a desire to improve your diet and you want to reap the benefits of a healthier lifestyle, just be sensible about the carbs you choose. The Food and Agriculture Organization and World Health Organization jointly recommend that you get 55-75% of total energy from carbohydrates, but only 10% directly from sugars (simple carbohydrates).