Despite their bad reputation, carbohydrates are a necessary part of good nutrition and are essential for the body to perform at its best. Those low-carbohydrate fad diets out there portray carbohydrates as an evil contributor to obesity and other health conditions. However, your body needs carbohydrates, and if you eat the right kind and appropriate amount, you will be receiving the health benefits that carbohydrates offer.
Carbohydrates Defined
Carbohydrates are one of the three macronutrients, along with fats and protein, that provide energy for the body. They most commonly take the form of sugars, fibers and starches. Sugars or "simple" sugars like glucose and fructose are the building blocks for larger chains of sugars that form the "complex" carbohydrates, like starches and fiber. The digestive system breaks down any ingested carbohydrates into the simplest sugar, glucose, to be used by the cells for energy. Fiber is an exception as it is not broken down into glucose but is used by the body in other ways.
Bad Carbohydrates
Not all carbohydrates are created equal. There are unhealthy carbohydrates that if eaten in excess can cause obesity and other health problems. Carbs that need to be avoided are those found in refined and processed foods, which have had most of their nutrients removed, but are easily digested. Sugary snacks, sodas, white, enriched or bleached flour breads, baked goods, along with artificial flavors and colorings contain bad carbohydrates and should be avoided or eaten in moderation. The body cannot process these foods well, and hormones like insulin are affected negatively.
Good Carbohydrates
The beneficial carbohydrates are those that are found in unprocessed foods that have been minimally altered and are close to their "natural state." These carbs provide proper nutrition and benefits and are found in foods such as whole grain oats, breads and pastas, brown rice, vegetables, particularly the green leafy kind, fruits, nuts, legumes, seeds and beans.
Benefits
The right types of carbohydrates should not be avoided as they provide sustained energy to the body as well as help reduce risk of disease. Good carbohydrates provide a variety of essential vitamins, minerals, phytonutrients and fiber. Fiber promotes health by binding to fatty substances in the intestines and carrying them out as waste, thus lowering your bad LDL cholesterol levels and removing toxins from the body. Fiber also regulates the use of sugar, reduces hunger, helps maintain healthy blood glucose levels, and promotes intestinal regularity. Finally, carbohydrates naturally stimulate the metabolism, which helps increase fat loss.
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