If you’ve ever attempted to modify your diet in an attempt to lose weight, you’ve probably once deemed carbs as “the enemy.” They’re calorific, up our sugar levels, and do no good for one’s waistline. But carbohydrates are essential to our nutrition. A well-balanced meal has a proper amount of protein, fat, and carbs. Carbohydrates do indeed supply the body with glycogen, because this is how the body processes carbs. Glycogen is crucial since it is the energy our bodies need for everyday functions. So, if carbs are good for us, why all the fuss?
Consuming carbohydrates is not as simple as “eat less.” There are, in fact, “good” carbs and “bad” carbs, or kinds of carbohydrates that are either beneficial to our bodies or little to no nutritional value. Complex carbohydrates are considered “good” carbs. They’re called complex because they’re made up of complicated molecules which break down slowly. This means the supply of energy is steady. Compare that to simple carbohydrates or “bad” carbs, which deliver a quick rush of energy, but follow with an equally immediate drop. Simple carbohydrates are what can cause the spikes in blood sugar levels and unbearable mood swings.
Complex carbohydrates are high in fibre and starch. They also contain much-needed vitamins, minerals, and antioxidants. Great and healthy sources of complex carbohydrates are whole grains, beans, quinoa, legumes, oats, brown rice, whole wheat bread, barley, couscous, wheat bran, seeds, nuts, dry peas, oatmeal, and avocados. The key component in these complex carbs is fibre. Ideally, our daily intake of fibre should be 25 to 35 grams. High-fibre diets can help with fat loss, digestion, cholesterol levels, and the risk of disease.
“Good” carbs generally have a low to moderate calorie count, meaning you can eat larger amounts of these carbs with lesser calories. Good carbs also have essential nutrient values and contain no refined sugars or refined grains. They’re typically low in sodium, saturated fat with little to no cholesterol and Trans fats.
“Bad” carbs are made up of a high number of calories, even if the portion is minimal. They’re also high in refined sugars, like fructose corn syrup. These refined sugars have been found to be linked to disease, obesity, and type 2 diabetes. Refined grains are also present in bad carbs. An example would be wheat flour made to look white in colour by stripping it of its nutrient value. Bad carbs have little to no fibre and are often rich in sodium, fats, cholesterol or Trans fats.
The sugars found in simple carbohydrates can be digested easily. Not all simple carbohydrates are bad. There are natural sources of simple carbohydrates, such as fruits, some vegetables, milk, and milk products. While being simple carbs, they still have essential nutrients, fibre and protein. The sources to avoid are processed and refined foods, such as soft drinks, white sugar, pastries, white bread, juices, ice cream, candy, and milk chocolate. Even food products labelled “low fat,” “sugar-free,” “fat-free,” or “low calorie” can still be sources of bad carbs. The general rule of thumb for packaged food items is: the fewer ingredients, the better.
