Bad and Good Carbs

With all the conflicting information about carbs, you might be confused about what's accurate and what's not. Are all carbs bad? Should you go on a low-carb diet? Do all carbs make you fat? Are there any "good" carbs? Well, there is actually bad and good carbs.  If you've ever thought about these questions, you're not the only one!

Categorizing the bad and good carbs

How carbs are categorized usually falls within one or two systems. The first is the difference between simple and complex carbs. Simple carbs are those with one or two molecules of sugar, such as table sugar, fructose, and lactose (found in dairy products). Complex carbohydrates have more than two sugar molecules, and include foods such as breads, pasta, rice, and potatoes.

What's important about carbs is the nutrient value they carry. Fruits are simple carbs, but contain essential vitamins and are often high in fiber. Both of these are good for you. Vitamins keep you healthy, and fiber helps you feel fuller and aids in the digestion process. So while in general terms, it is best to focus on complex carbohydrates, this does not mean that all simple carbohydrates are bad.

Nor does it mean all complex carbohydrates are the best choice, either. For example, it's better to choose whole grains that have not been processed. These, too, keep more nutrients and are high in fiber.

Glycemic Food Index

Another way to categorize carbs is by using the glycemic index. This chart shows how quickly your body turns a food into glucose, or blood sugar. This in turn affects how much insulin your body creates. Insulin regulates blood sugar by taking what is not needed for energy and doings something with it. If there is more blood sugar than your body needs for energy, insulin "tells" the body to store the extra as fat. This process is in part why carbohydrates have gotten such a bad reputation. Excess sugars are stored as fat, and carbohydrates are comprised of sugars.

How can the Glycemic Food Index help you? By choosing carbohydrates that have a lower Glycemic Food Index (GI) number, you can help avoid overloading your body with sugars. Again, however, keep in mind that some healthy foods have a high GI number, such as many fruits (although it's not nearly as high as a Danish!).

Balance

By using tools such as knowing the difference between simple and complex carbs, and using the Glycemic Food Index as a guide (you can quickly find it on the Internet or in many books), you can quickly see that not all carbs are created equal. You'll also see ways you can add balance to your daily intake of carbs, and striving for health.

When choosing carbs, remember that there are bad and good carbs, thus you should aim for whole foods and those that have undergone the least processing. This means fresh, whole fruits and vegetables, and whole and multi-grain products. These all have important nutrients, fiber, and help regulate digestion.