Good Carbs Vs Bad Carbs – The Ultimate Guide

Carbohydrates are an important part of a healthy diet, but they are not all created equal. What is the difference between "good carbs" and "bad carbs?" The solution is both simple and complex.

Here's everything you need to know about carbohydrate selection.

Classification of carbohydrates as simple or complex carbs:

Carbohydrates, also known as "carbs," are your body's primary energy source. Sugars, starches, and fiber are the three main types of carbohydrates. They are classified as "simple" or "complex" based on their chemical composition and what your body does with them. Because many foods contain one or more types of carbohydrates, it can be difficult to determine what is and is not healthy for you.

According to the American Heart Association (AHA), simple carbohydrates are made up of easily digestible sugars. Some of these sugars occur naturally, such as those found in fruits and milk, whereas refined or processed sugars are commonly found in foods such as candies, baked goods, and soda. These simple carbohydrates are quickly absorbed by the gut and can cause a spike in blood sugar levels.

The Facts About Simple Carbohydrates:

Foods containing simple carbohydrates aren't always bad; it all depends on the food. Fruits and dairy products, for example, contain some simple carbs, but they are very different from other foods that contain simple carbs, such as cookies and cakes. According to the AHA, processed sweets also contain refined sugar and lack key nutrients that your body requires to be healthy.

There are health benefits to eating fruit versus eating a piece of white bread, Fruit does contain fiber, and also antioxidants and polyphenols and other good nutritional benefits.

Simple carbohydrates to limit or avoid in your diet include:

• Soda
• Candy
• Desserts
• Foods that have been processed, such as potato chips, granola bars, and crackers

The Facts About Complex Carbohydrates:

According to the Cleveland Clinic, complex carbohydrates are considered "good" because they contain longer sugar molecules that take longer for the body to break down. This means that instead of peaks and valleys, glucose will be released at a more consistent rate to keep you going throughout the day.

According to the Mayo Clinic, foods with complex carbohydrates have more important nutrients, such as fiber and B vitamins, than foods with simple carbohydrates — as long as you choose whole grains over processed grains. Whole grains, for example, whole wheat flour, bulgur, brown rice, oatmeal, and whole cornmeal contain more nutrients than processed grains, such as white rice and breads or baked goods made with white rice.

Scrutinize ingredient labels for foods like breads and pastas, looking for whole grains and less added sugar. Read the box to find out exactly what you're getting.

Remember this when determining whether a carbohydrate source is good or bad: If you see cane sugar, honey, molasses, maple sugar, or even coconut sugar or agave — any of those added sugars anywhere in the first three or four ingredients. These ingredients indicate that the item contains a lot of added sugars. Instead, look for whole-wheat flour, oats, quinoa, and other similar ingredients. These are examples of fiber-rich complex carbohydrates.