Are Carbs Bad For You?

What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread? What’s the difference between cookies and a salad made with lettuce, tomatoes, and carrots? All the foods mentioned are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables). Carbs are your body’s main energy source and an important part of a healthy diet. They should about 45-65% percent of your daily calorie intake. Most of your carbs should come from healthy sources, including vegetables, fruits, legumes and whole grains. Carbohydrates come in two main forms which are simple and complex.

Simple:

Simple carbohydrates are composed of easy-to-digest, basic sugars. Depending on the food simple carbs can be an important source of energy. Some of these sugars are naturally in your food such as fruits, whereas refined or processed sugars are often added to candies, baked goods, and soda. When trying to figure out if a source of carbohydrates is good or bad, remember that the higher in sugar it is, and the lower in fiber, vitamins, and minerals, the worse the food is for you.

Simple carbohydrates aren’t necessarily good or bad. Honestly, it depends on the food you’re getting them from. For example, fruits and vegetables are excellent sources of essential vitamins and minerals necessary for good health, and naturally contain simple carbohydrates composed of basic sugars. Then there are drastically different foods such as cookies and candy, which are also simple carbohydrates. They contain added refined sugars which is something you’ll want to stay away from. The fiber in fruits and vegetables changes the way the body processes their sugars and slows down their digestion, similar to complex carbohydrates.

Simple carbohydrates to limit in your diet include those found in:

• Soda
• Candy
• Cookies
• Pastries and desserts
• Sweetened beverages

Complex:

Complex carbohydrates, found in whole grains, legumes, and starchy vegetables, contain longer chains of sugar molecules. Unlike simple, complex carbohydrates usually take more time for the body to break down and use. This, in turn, provides your body with a consistent amount of energy. Majority of your carbohydrates should come from complex, unrefined carbs. Complex carbohydrates are usually high in nutrients and fiber.

Good Carbs:

• Vegetables: all of them. It is best to eat a variety of vegetables every day.
• Whole fruits: apples, bananas, strawberries, etc.
• Legumes: lentils, kidney beans, peas, etc.
• Nuts: almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
• Seeds: chia seeds, pumpkin seeds.
• Whole grains: choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

Bad Carbs:

• Sugars
• Added sugars
• Refined white grains

Today, Americans are eating more sugar than ever before. It’s honestly ridiculous! The average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s nationwide food consumption survey. That’s about 320 calories, which can quickly add up to extra pounds. It’s sad, but many adults don’t realize how much added sugar is in their diets. This is why it’s important to check your labels, and pay attention to what’s being added into your food.

Conclusion:

In conclusion, just be smart about the carbs you decide to consume. Remember to focus on healthy whole grains, fruits, and vegetables to get the nutrients and energy your body needs. Try to avoid the nutritionally-lacking desserts and sugary foods.