Don't be thrown off by the abundance of low-carb and no-carb diet options. Carbs are an important part of your diet because they give your body the energy it needs to function from day to day. However, not all carbs are created equal. "Slow"-carb foods are an integral part of a healthy diet while "fast"-carb foods can be harmful if you eat them in large quantities, according to the Harvard School of Public Health.
The Difference
Simple carbohydrates are found in foods such as sugar, white bread, honey and refined foods. They are considered "fast" carbs because your body breaks them down quickly to give you a fast burst of energy. Complex carbohydrates are commonly found in nutritious foods such as whole grains, vegetables, beans and fruits. They are called "slow" carbs because your body digests them at a slower pace for a steadier stream of energy.
Risks and Benefits
"Fast" carbs quickly act as energy because they convert into blood sugar at a rapid pace. A quick burst of energy can be helpful if you're about to practice your sprinting techniques, but the rapidly released sugar will convert into body fat if you regularly sit around after you consume "fast" carbs. Additionally, frequent sugar spikes and dips can cause your body to have trouble regulating a hormone called insulin and thus increase your chance of developing type 2 diabetes, according to "Psychology Today." Conversely, "slow" carbs can improve your health because they offer more nutritional bang for their buck. They contain a wide variety of vitamins and minerals, including vitamin E and magnesium, and are rich in fiber. Fiber helps you feel full sooner and longer, so you are less likely to eat more of a "slow"-carb food than your body needs.
Glycemic Index and Glycemic Load
The glycemic index system classifies carbs based on how fast and how much they boost your blood sugar levels. Foods on the higher end of the index are "fast" carbs such as white bread, and foods on the lower end are "slow" carbs such as whole oats. One pitfall of the glycemic index is it doesn't account for how much carbohydrate a food has per serving. A slice of watermelon, for example, has a high glycemic index but is mostly water and doesn't contain large amounts of "fast" carbs, according to the Harvard School of Public Health. A classification system called glycemic load accounts for glycemic index as well as the amount of carbs a food contains. As with the glycemic index, a food with a higher glycemic load is "faster" than a food with a lower one.
Healthy Tips
Eat more "slow"-carb plant-based foods such as vegetables and whole grain products to reduce your risk of gaining weight and developing health complications. Save items such as candy, soda, cake and white rice for special occasions. If your meal includes a "fast" carb such as a white potato or white rice, start your meal with a light soup or a salad to help yourself feel full faster, recommends the Epigee website.
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