Carbohydrates are the primary source of energy. It is found in many plant-based foods and grains. It is also available in artificial forms such as added sugars. There is a myth that carbohydrates are bad for health. However, it is found to be the main source of energy. 

All carbohydrates are not bad. Only certain carbohydrates are bad for health. Learn about  the bad carbs food list to avoid many health issues. 

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 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 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


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.

Bad carbs for diabetics

Processed foods are always the 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 fibres, 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.