Good and Bad Carbs

Carbohydrates have come under scrutiny lately. The body needs them, but many people are confused about which ones they should or can eat and which ones they need to avoid. Here is a detailed look at the make-up of carbohydrates.

What Are Carbohydrates?

Carbs are a vital nutrient in the diet. Combined with fats and protein, they make up one third of what our bodies need each day for a balanced diet. Carbohydrates provide fiber, which helps to reduce the risk of some cancers and heart disease. Eating the right ones can also help with weight control.

Depending on your age, you need a different amount each day:

Women – 25 grams
Men – about 40 grams
Middle-aged women and men – 20-30 grams

But all carbohydrates are not the same. This is where things get confusing for most people. They know that they need them but don’t know which ones to pick.

Simple versus Complex

There are two types of carbs: simple and complex. Simple carbohydrates are sugary foods like candy bars, processed sweets and also naturally sweetened fruits like strawberries, mangoes and apricots.

They have a more profound effect on the blood sugar. Have you ever noticed how you feel after eating a candy bar? For about an hour you have all the energy in the world but then you get sluggish. That is the result of a drop in blood sugar. The only way to renew that energy is with more sugar.

Complex carbohydrates have more to them than sugars. They contain a portion of fiber. The body takes longer to digest these carbs so your blood sugar stays steady throughout the day. Because fiber is filling, food cravings are taken care of too. You’ll find that you have more energy throughout the day than if you only consumed simple carbs for quick energy.

So, where does the “good” and “bad” come into it? If you’ve ever heard of the South Beach Diet then you know about the glycemic index. It measures how different carbohydrates raise the level of glucose in the blood. Carbs with high glycemic index numbers will spike the blood sugar and leave you craving more sweets.

Good Carbs

When choosing which carbohydrates to add to your diet, look at the fiber content. Foods with more fiber will take longer to digest. Also, when fat is eaten with insoluble fiber, the fiber attaches to a portion of fat from your meal and it is eliminated as waste. That’s a bonus.

Here are some examples of good carbs:

* Green leafy vegetables
* Beans
* Whole grains
* Fruit (in moderation and those with high fiber content).

Bad Carbs

These carbs contain mostly sugars with very little fiber. Anything made with white enriched flour falls into this category: white bread, white rice and white flour pastas. The enriching process strips the fiber, leaving only the sugar.

Now that you understand more about how carbohydrates work, you can make a more informed choice when selecting which ones to eat.

That’s it for now. Until next time Divas, wear your heels well and Be Blessed!

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