Carbohydrates provide the energy necessary to keep the body functioning efficiently, according to Medline Plus. Simple carbohydrates, also known as bad carbs, are easily digested by the body and tend to cause spikes in blood sugar levels. Complex carbohydrates, also known as good carbs, are digested at a slower pace and converted into energy for the body. A healthy diet should consist of a limited amount of bad carbs such as white bread, baked goods and sodas and healthy amount of goods carbs such as brown rice and whole grains.
White Bread
A food source that is considered a bad carb is white bread, according to the website Reader's Digest. White bread is produced using white flour, a simple carbohydrate. Simple carbohydrates can trigger fluctuations in blood sugar and encourage sugar cravings. Reduce your intake of bad carbs by adding whole grain rolls or whole wheat bread to your meals at home and at restaurants.
White Rice
If you tend to ask for white rice instead of brown rice when you visit Chinese restaurants, you are consuming bad carbs, according to the website Reader's Digest. White rice, a simple carbohydrate, lacks the fiber and nutrients of brown rice. In addition, the website CNN Health reports that women who eat more white rice and other carbohydrate-rich foods are more than twice as likely to develop heart disease then women who eat less of those foods. CNN Health further reports that men who eat those same carbohydrates do not appear have the same risks because their bodies metabolize carbohydrates differently than women. Adding brown rice, wild rice or couscous to meals can help reduce your intake of bad carbs.
Snack Foods
Many snack foods that taste to delicious are actually bad carbs, according to Reader's Digest. Snack foods such as pretzels, tortilla chips, potato chips, and cookies are considered bad carbs primarily because they are made with refined flour, sugar, salt and/or oil. If possible avoid eating processed or pre-packaged snack foods, but if you have trouble completely letting go of your favorite snack foods, limit yourself to just one small 1-oz. bag a day. For a healthier snack alternative try crunchy carrots, cucumbers or celery.
Soda
Limit the amount of soda that you drink if you want to reduce your bad carbs intake according to the Centers for Disease Control and Prevention. Sodas are considered bad carbs because they are usually sweetened with high-fructose corn, a simple sugar that can lead to obesity and type 2 diabetes. Drinking large amounts of soda may also contribute to weight gain, prevent weight loss and increase your risk of heart disease. In order to avoid high amounts of bad carbs, replace soda with fresh water or unsweetened tea.
Baked Goods
Baked goods are considered bad carbs because they contain refined sugar, according to the Centers for Disease Control and Prevention. Foods produced with refined sugars lack the vitamins and nutrients commonly found in fruits. Baked goods such as cakes, pastries and cookies often contain corn sweeteners, brown sugar, dextrose and/or high-fructose corn syrup. Replacing baked goods with fresh fruits can reduce your intake of bad carbs and keep your body functioning optimally.
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