Good Carbs Vs Bad Carbs

Good Carbs Vs Bad Carbs

Carbs is a short form of carbohydrates and is one of the three macronutrients our body possess. The other two macro nutrients are Fats and Proteins. In chemical terms, carbohydrates are composed of carbon, oxygen and hydrogen atoms. Carbs are generally resonated with the weight gain and is considered the primary factor for type 2 diabetes. While this is reality that some carbs are bad for your body and is the prime reason for obesity and type 2 diabetes, but all carbs are not bad for your heath. There are good carbs also and they are very crucial since they are the main source of fuel to our body.

Types of Carbs

Carbs are further breakdown into three categories as discussed below

Sugar: They are simple carbs and are rapidly processed by our body. Abrupt spikes and speedy drop in sugar levels can be seen in these types of carbs. Common examples are glucose, fructose and sucrose.

Starch: These are complex carbs and consists of long chains of glucose molecules. They eventually gets breakdown into glucose in our digestive system.

Fiber: Our body cannot digest fiber. However, eating fiber improves the gut health and has been found useful for the friendly bacteria present in our digestive system.

Carbs are breakdown into glucose which acts as the source of energy. Extra carbs in our body are stored as fat. This fat can be later used as fuel when our body is deficient of carbs.

Good Carbs Vs Bad Carbs

Not all carbs are good carbs and, in this section, we will go through the basis on which we differentiate these carbs from each other.

This classification is based on the source from which we are extracting these carbs.

Good Carbs/Complex Carbs/Whole Carbs

Good carbs are also referred as Complex Carbs or Whole Carbs. They are originated from plant based foods.  These carbs are good in nature and are not much processed due to which they retain the good quantity of fibers. These Carbs contains a good amount of nutrients and since the fibers are not digested by our body these fibers keep our stomach full for a longer time. Likewise, the enhances the healthy digestive system.

 The examples of good carbs are as follows:

• Legumes especially beans and peas
• Fruits
• Whole grains
• Vegetables
• Barley
• oats

Bad Carbs / Refined Carbs / Simple Carbs

Bad carbs on the other hand are also called simple carbs or refined carbs. These carbs are highly processed and does not contain essential nutrients and are lacking in fibers. Recent studies have shown that the consumption of refined carbs and health conditions such as obesity and type 2 diabetes are interconnected. Bad carbs have the tendency for rapid spikes in sugar levels and then followed by sharp drops. This gradually results the increased appetite and food cravings.

While it is important to restrict the intake of refined carbohydrates, it is likewise important to include good carbs as part of a healthy balanced diet.

The examples of bad carbs are as follows:

• White bread
• refined pasta
• white flour
• Pastries
• White rice
• sugar-sweetened beverages

Benefits of healthy carbs

Considering the above-mentioned factors, the advantages of consuming healthy carbs become obvious. Since carbs serve as the primary source of fuel for your body, insufficient intake of healthy carbs can have adverse effects. Carbs play an important role in powering the various organs systems, including the brain, kidneys, heart muscles, central nervous system, and digestive system.

By providing enough fuel to these organs, this enhances their functionality and lower the risk of conditions such as type 2 diabetes and heart disease. Furthermore, any additional carbohydrates are stored in the muscles and liver, it served as energy to be utilized when carb intake is deficient in the future.

Consuming Carbs can cause obesity – Myth or Reality

The concept that carbs has the direct impact on obesity is nothing more than a myth. While dropping carb consumption can contribute to weight loss, it does not simply mean that consuming carbs is innately responsible for weight gain.

The correlation between added sugars and refined carbs with an increased risk of obesity holds true, but this relationship does not extend to fiber-rich, whole-food sources of carbs. Throughout history, humans have been consuming carbs in various forms for years. On the other hand, this hold true for populations that severely rely upon refined carbs and processed foods are more prone to experience adverse health issues.

Conclusion

Consuming a diet that is rich in good carbs such as whole grains, fruits, vegetables and legumes and can provide numerous health benefits. Good carbs are complex carbohydrates that provides essential nutrients, fiber and a steady release of energy. They support digestion, helps in maintaining a healthy weight and reduce the risk of chronic diseases. On the other hand bad carbs which are simple carbohydrates found in sugary drinks, candy, pastries, white bread and processed snacks. They lack in essential nutrients and can contribute to weight gain and can increase the risk of chronic conditions like obesity, type 2 diabetes and heart disease.

Therefore, it is recommended to prioritize the consumption of good carbs while minimizing the intake of bad carbs in order to maintain a balanced and healthy diet.

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