The Facts About Carbs: Good vs. Bad
Introduction
Carbs are now one of the most misunderstood
things in the health world today. With the plethora of fad diets, conflicting
headlines, and perplexing food labels, many find it easy to get caught up in
completely blaming an entire macronutrient. Carbs are the answer one day, then
the cause of obesity, diabetes, and chronic disease the next.
The reality is somewhere in
the middle.
Carbohydrates, as a rule, are not good or bad.
Rather, their impact on your well-being is determined by the type, quality, and
quantity that you consume. In this ultimate guide, we will take a deep dive and
explore all things carbs, including the science of carbs, the differences
between good and bad carbs, and how to eat the right carbs at the right time
for a healthy and balanced diet.
Chapter 1: Carbohydrates: What
Are They?
Carbohydrates are one of the three
macronutrients, fat and protein being the other two. They are the body’s first
and best source of energy. Carbohydrates are made up of carbon, hydrogen, and
oxygen and can be present in a multitude of foods, including the good, the bad,
and the ugly.
Types of Carbohydrates
Carbs are divided into three different kinds:
• Simple Carbohydrates: These are called sugars, and they are composed of one or two sugar
molecules that are rapidly digested. Done in the form of glucose, fructose
(fruit sugar), or lactose (milk sugar).
• Complex carbohydrates: These are composed of longer chains of sugar molecules and include foods
such as whole grains, legumes, and starchy vegetables. They take longer to
digest, offering a slow, steady burn.
• Fiber: A carbohydrate that is indigestible by the body. Fiber: In fruits,
vegetables, legumes, and whole grains, fiber helps digestion,
satiety, and heart health.
Chapter 2: The Role of Carbohydrates in the Body
Carbohydrates perform various important roles:
Primary Energy Source
Carbs are converted into sugar, or glucose, which provides energy for the brain, muscles,
and other organs. Just your brain consumes through some 120 grams of glucose
per day.
Leaves Protein Over for Muscle
Upkeep
As long as you consume enough carbohydrates,
your body won’t be forced to use protein from your muscles to make energy.
Supports Exercise Performance
Carbohydrates are the most effective
"fuel" during high-intensity activities.
Promotes Digestive Health
The fiber in our diet helps to make us
“regular,” feeds our beneficial gut bugs, and protects us from colon cancer.
Affects Mood and the Brain
Carbohydrates also contribute to the production
of serotonin, which influences mood, sleep, and wellness.
Chapter 3: The
"Good" Carbs
Good Carbs are Complex Carbohydrates. Good carbs
(also called complex carbohydrates) are packed with nutrients and fiber and are
not heavily processed. They are a form of slow energy release and are good for
health.
Good Sources of Healthy Carbs
Whole Grains
o Brown rice, quinoa, barley, oats, bulgur, etc.
o Supply B vitamins, iron, magnesium, and fiber
Legumes
o Lentils, black beans, garbanzo beans, kidney
beans
o High in plant protein and fibre
Fruits
o Try apples, berries, oranges, bananas, and mangoes
o Packed with vitamins, antioxidants, and
natural sugars
Vegetables
o Carrots, broccoli, spinach, sweet potatoes. Add-in
veggies that are a little less hearty: (They steam quickly!
o Supply fiber, vitamins A and C, and other phytonutrients
Dairy (in moderation)
o Milk and natural yoghurt are sources of
lactose (sugar); however also have a range of nutrients like protein, calcium, and
probiotics.
Health Benefits of Good Carbs
• Steady blood sugar levels
• Lower cholesterol
• Better digestive health
• Lower risk of heart disease, type 2 diabetes,
and some cancers
• Increased feelings of fullness and
satisfaction following a meal.
Chapter 4: The "Bad"
Carbs
Bad carbohydrates are most often refined or
processed, have little fiber, and little or no nutritional
value. These carbohydrate are rapidly digested, causing sharp rises in blood
sugar and insulin.
Unhealthy Carbs: Examples of
Bad Carbs
Sugary Beverages
o Soda, flavored coffee beverages, fruit punches
o Deliver liquid calories with no feelings of
satiety
Refined Grains
o White rice, white bread, regular pasta
o Devoid of fiber and nutrition
Sweets and Pastries
o Cake, cookies, donuts, and candies
o Contains high added sugar and trans fats
Ultra-Processed Snack Foods
o Potato chips, pita chips, crackers, and
instant noodles
o Packed with additives, preservatives, and
sodium
Health Risks of Refined Carbs
• Blood sugar imbalances
• Type 2 diabetes and insulin Metabolism: •
Insulin resistance
• Inflammation
• Excess fat in your body, particularly around
your abdomen
• Higher chance of heart-related diseases
Chapter 5: Glycemic Index and Glycemic Load
What does GI (Glycemic Index) mean?
The glycemic index is a measure of how much
certain foods will raise your blood sugar level.
• Low GI (55 or below): Sweet potatoes, all
legumes, some fruits
• Medium GI (56–69): Whole grain breads, brown
rice
• High GI (70 or
higher): White bread, rice
cakes, sugared cereals
What Is Glycemic Load
(GL)?
GL factors in portion
size, which is a more complete picture of the blood sugar impact of a food.
GL calculation: GL = (GI
× carbohydrate content per serving) / 100
As it also represents
the actual amount of carbohydrates, GL is more applicable in terms of meal
planning.
Chapter 6:
Carbohydrates and the Regulation of Body Weight
Despite what you may
have heard, carbs are not the enemy of your waistline! It's caloric excess that’s
the culprit here - carbs, fats, and protein are irrelevant.
Carbs and Satiety
High fiber carbs lead
to a greater feeling of satiety and thereby decrease overall “caloric” intake.
Conversely, it's the quick blood sugar crash from eating those sugar/refined
carbs that often over overeating.
Carbs for Weight Loss
• Favor whole-food
carbs that contain fiber
• Stay away from syrupy
sugars and processed junk
• Follow carbs with
protein or healthy fats
• Track portion sizes
and overall daily intake
Chapter 7:
Carbohydrates, Health, and Disease
Type 2 Diabetes
Refined carbs can also
contribute to insulin resistance, a precursor to type 2 diabetes. In contrast,
whole carbs, especially those containing fiber, have the opposite effect: they
slow digestion and decrease insulin requirements.
Heart Disease
Whole grains and
legumes are linked to lower LDL cholesterol, better blood pressure, and a lower
risk of cardiovascular disease.
Cancer
Diets that are high in whole-plant-based
carbohydrates (especially high in fiber) are associated with a lower risk of
colorectal cancer.
Cognitive Health
The brain must have
glucose to work. Low-carb diets can potentially lead to cognitive decline if
not done right.
Chapter 8: Other:
Special Circumstances
Low-Carb Diets (Keto,
Atkins)
Though low-carb diets
may help individuals lose weight and support blood sugar control in some
individuals, they are not an ideal fit for everyone. People may need to consider
the long-term sustainability, nutrient adequacy, and preference when it comes
to what types of meal replacements they are using.
Active and Sports People
Carbs are necessary for
performance and recovery. Low-carb options may impair your endurance and your
body’s ability to preserve muscle.
Aging Population
The fiber-filled carbs
in rice help prevent constipation, support heart health, and maintain muscle
via protein sparing.
Gut Health
Prebiotic fibers (from
things like garlic, onions, bananas, and lentils) feed good gut bacteria
and lower inflammation.
Chapter 9: The Cheat
Sheet on How to Eat the Good Carbohydrates
Focus on Whole Foods
You want to go for food
in its natural state. Less is more when it comes to ingredients.
Eat a Rainbow
Vitamins and
antioxidants abound in colorful fruits and vegetables.
Combining Carbs with
Protein and Fat
This slows down
digestion and boosts blood sugar control. An example: Oatmeal + nuts + berries.
Limit Added Sugars
The American Heart Association
states the following amounts:
• 25 grams (6 tsp)
daily for women
• 36 grams (9 tsp) per
day for men
Read Labels Carefully
Look for:
• ‘Whole grain’ listed
first among ingredients
• 3g or more of fiber per
serving
• Minimal added sugars
Chapter 10: A Look at a Balanced
Carbohydrate Day
|
Meal |
Food Example |
|
Breakfast |
Steel-cut oats with blueberries, walnuts, and
cinnamon |
|
Snack |
Apple slices with almond butter |
|
Lunch |
Quinoa salad with chickpeas, cucumbers, and
olive oil |
|
Snack |
Carrot
sticks with hummus |
|
Dinner |
Grilled salmon with sweet potato and steamed
broccoli |
|
Dessert |
Greek yogurt with chia seeds and fresh
strawberries |
This day contains good
carbs, good fats, the best quality proteins, and enough fiber.
Conclusion: Moderate Carb Perspective
Carbs are neither
“good” nor “bad.” They are a wide variety of nutrients
that play essential functions in the body. Here’s the thing, though: the
difference is the quality of the carbohydrate, not the nutrient.
By focusing on
nutrient-dense, fiber-rich carbohydrates and minimizing low-quality, refined
carbs, you can reap the benefits of carbs without the downsides. It’s balance,
not abstinence, that leads you to good long-term health.
Final Rule of Thumb: If
your carbs don’t come out of a factory, but rather, out of the earth (or bees, I suppose),
you are most likely making a good choice.
