Carbohydrates are an essential part of our every day’s diet. However, it does not mean that you have to load your plate with every food that contains carbohydrates. You will learn key information about the “Good carbs, bad carbs” in this article. Here is all the information you need to know for making smart choices when it comes to incorporating carbohydrates into your daily diet.
Carbohydrates, also known as “carbs”, are the primary source of energy in the human body. A well-balanced diet consists of macro nutrients and micro nutrients. And Carbs are one of three macro nutrients, the other two are fats and proteins. All the carbohydrates are made up of sugar molecules. These cabs are broken down in your body to “Glucose”, that serves as an energy source.
Dietary carbs are of three main categories; sugars, starches and fibers. Sugars such as glucose, fructose and sucrose and sweet in taste and are short-chain carbohydrates. Starches are composed up of long-chains of carbohydrates and are converted into glucose in the body; fibers are a bit different as humans cannot digest them. These are not a direct source of energy, however, gut-friendly bacteria do use these fibers to produce fatty acids, that can be used as energy in the human body.
Carbohydrates can also be classified as “Simple Carbohydrates” and “Complex carbohydrates”. Simple carbohydrates are simply “Sugars”, having the easy-to-digest capability. Moreover, simple carbs are an instant source of energy. While complex carbohydrates are simply “Starches and Fibers”. They take more time to digest than simple carbs and are known as a stable source of energy.
As far as the concept of good carbs and bad carbs is concerned, these terms are used differently by different diet promoters. Generally, good carbs are foods containing high fiber concentration in them. As high fiber content in food takes longer to digest, so good carbs take more time for absorption into the body. On the other hand, bad carbs are foods containing low fiber content, such as sugar and white flour. These are basically refined carbohydrates present in different processed food items. List of good and bad carbs is given below:
List of Good Carbs:
- Fruits: Bananas, Apples, Strawberries etc.
- Vegetables of all kind
- Whole grains
- Nuts: Walnuts, Pea nuts, Almonds, etc.
- Pumpkin and Chia seeds
- Legumes such as peas, kidney beans and lentils.
List of Bad Carbs:
- Fruit juices
- White bread
- Sugary syrups such as cold drinks
- Ice creams
- Chocolates and candies
- Bakery products such as cakes, cookies and pastries
Well, items listed in bad carbs are somewhat fine to use in moderation. However, avoiding the excess of these items is the best choice to make in every situation. Moreover, people who are, for some reason, trying to restrict their carbs intake, should be careful while consuming legumes, whole grains and high-sugar fruits. It is all about finding the right balance in our every day’s carbs consumption. As a general rule, carbohydrates, in the fiber-rich form are considered healthier than processed and refined forms.