Carbohydrates, the body's primary source of energy, are classified as either simple or complex. This classification is based on the chemical structure of the food and how quickly the sugar is digested and absorbed. Simple, or bad, carbohydrates give the body a short, quick burst of energy, while complex, or good, carbohydrates require further digestion and thus provide the body with lasting energy. Bad carbohydrates are typically in processed and refined foods.
White Bread and Pasta
White bread and pastas are refined grains made from white flour. White flour is one of the worst carbohydrates, as it is the processed form of whole grains. It typically lacks vitamins, minerals and fiber and yet is rich in calories. It therefore provides you with empty calories, which can lead to weight gain and health problems. Some products made from white flour are enriched with vitamins and minerals, which means they have been added after processing. Healthier choices would be whole rye bread and whole-wheat pasta, as these foods provide you with essential nutrients and lasting energy.
White Rice
Brown rice is generally healthier than white, as it provides you with natural health benefits such as increased fiber, electrolytes and other nutrients. White rice is made from polishing brown rice, so many of its nutrients have been stripped off. White rice is rich in simple sugars and calories, which can add up quickly if you do not watch your portion size.
Soda and Fruit Juice
While you may know that soda is high in sugar, you may not realize that fruit juice is as well. Many people believe that fruit juice is a good way to meet your five-a-day recommendation for fruit. The problem is that, just like soda, fruit juice is loaded with sugar, especially juice that is 100 percent fruit. While water is the healthiest beverage, you can cut calories and bad carbohydrates by adding a few tablespoons of fruit juice to water or drinking seltzer water instead of soda.
Sweets
Candy, cakes, puddings, custards and baked goods are also rich in bad carbohydrates. They are full of simple sugars and low in nutrients. Baked goods and candy are also calorie-dense and high in unhealthy fat, which can lead to weight gain and health problems. You should limit your consumption of sweets and baked goods.
Baked Potatoes
Most people believe that all vegetables contain good carbohydrates, but potatoes are loaded with bad carbohydrates. One medium baked potato contains 32 g, or two carbohydrate servings and approximately 165 calories. This is apart from any added butter or oil, which increases fat intake. You do not have to avoid potatoes, but you should consume them in moderation and alternate them with other, lower-sugar vegetables.
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