How Bad are Carbs
Carbohydrates are not inherently bad for you. They are an important macronutrient that provides energy for your body. However, the quality and quantity of carbohydrates consumed can affect your health and body composition.
Choosing refined carbohydrates, such as sugary snacks, white bread, and sodas, can lead to weight gain and contribute to health issues like obesity, diabetes, and heart disease. These types of carbs are quickly digested and can cause spikes in blood sugar levels.
On the other hand, consuming complex carbohydrates found in whole grains, fruits, vegetables, and legumes can have numerous health benefits. These carbs contain fiber, vitamins, and minerals, and they provide sustained energy. Complex carbs take longer to digest, helping you feel fuller for longer and stabilizing blood sugar levels.
Bad carbs vs good carbs
Types of carbohydrates,
- Simple or bad carbs
- Complex or good carbs
Simple or bad carbs
Simple carbs are easily digestible. This will increase your blood sugar level and promotes hunger sooner. Consuming this type would lead to overeating, weight gain, diabetes, and high blood pressure. Some of the bad carbs food list are:
- White rice
- Pastries
- White sugar
- Carbonated drinks
- Pasta
- White bread
Complex or good carbs
The digestion process is slow here, because it is often packed up with bran and fiber.
Three categories of this carbohydrate are,
- Fibers
- Starch
- Sugars
Fibers
Fibers are the complex carbs, which results in slow digestion since it is not broken completely. It then passes through the intestine and helps in the digestion. This is often referred to as a good food choice whenever someone wants to prevent overeating.
Food list include:
- Lentils, beans, and peas
- Veggies and fruits with edible seeds
- Seeds and nuts
- Whole grains like oats and quinoa
- Whole grain cereals, brown rice, and pasta
Starch
Starch is also similar to fiber , which tends to digest slowly, but provides vitamins and minerals.
These are rich in:
- Legumes, especially beans and peas
- Fruits
- Whole grains
- Vegetables, especially potatoes and corn
Sugar
It consists of both natural and added sugar. Human body doesn’t find out the type of sugar, but still results in the variations in the health benefits.
For example, drinking a carbonated drink will end up in sugar spike and nothing else but eating fruits still increase the sugar level but provide fibers and starches.
Added sugars can also be referred to as: glucose, dextrose, fructose, and lactose (table sugar), corn syrup, honey, and beet sugar.
Benefits of healthy carbs
The advantages of healthy carbs become obvious when all of the above factors are considered. Lack of nutritious carbs might be harmful because they act as body’s fuel.
Several organs and systems, including your:
- Brain
- Kidneys
- Cardiac muscle
- Nervous system
- Intestinal system
will be benefitted by healthy carbs.
Many people wonder, “Is oatmeal low carb?” The answer is that oatmeal is not considered a low-carb food. While it offers various nutritional benefits, it does contain a significant amount of carbohydrates.
Bad carbs for diabetics
Processed foods are always a big danger for diabetes. White rice, pasta, white bread, high-fat meat, artificially added sugar, processed meat are some of the examples.
Diabetes patients should follow a healthy diet with food rich in fibers, starches, vitamins and minerals.
Bad carbs for weight loss
When someone is in the weightloss journey then, it is mandatory to avoid these food list, which contains high carbs:
- Sweetened yogurt
- Canned juice
- Pastries
- Pasta
- Fruits which contain high amounts of carbs, such as
- 1 small apple: 23 grams
- 1 medium banana: 27 grams
- 2 large dates : 36 grams
To maintain a healthy body, one can follow a healthy diet and eat healthy carbs.
