With the surge in popularity of low-carbohydrate diets, terms like "bad carbs" and "simple carbs" entered the weight-loss lexicon. Although some people have success following a low-carb eating plan and cutting bad carbs from their diets, you might find yourself wondering what the difference between a good carb and a bad carb is. Carbohydrates provide your body with energy for everyday and athletic activities, but eating too many bad carbs can lead to weight gain.
Carbohydrate Facts
Carbohydrates are a macronutrient found in food. They can be found naturally in grain products or they can be added to foods in the form of starch or sugar, MayoClinic.com explains. The three basic types of carbs are sugar, starch and fiber. Sugar is the most basic form, found in fruits and milk. When sugar carbs bond together they form starch, which is found in vegetables and grains. More complex bonds of sugar form fiber. Fiber can be found in fruits, breads and beans.
Bad Carbs
Bad carbs are the those found in refined sugar and white bread products. Examples include white rice, tortillas and white bread. Bad carbs are processed foods that cause blood sugar levels to rise quickly and can lead to weight gain and health problems, "Reader's Digest" notes on its website. Any sugar your body doesn't use, it will store; when you need energy for activity, your body will first use any stored sugar before burning off any body fat. Loading up on bad carbs can make it difficult for you to ever burn body fat, which can lead to weight gain and obesity.
Good Carbs
Healthy, or complex, carbohydrates occur naturally in foods --- no processing needed. Good carbs are easier for your body to break down and do not cause a spike in insulin levels as bad carbs do. These types of carbohydrates provide your body with energy, antioxidants, vitamins and minerals. You can find good carbs in brown rice, steel-cut whole oatmeal, sweet potatoes, fruits and vegetables.
Warning
Various low-carb diets bill themselves as ways to achieve weight loss. They are designed to help your body burn more body fat instead of stored sugar for maximum weight loss. The problem with these diets is that they promote eating more high-fat foods in place of carbohydrate-rich foods. They also require you to eat such a small number of carbohydrates that you will be able to eat very little fruits, vegetables and whole grains. Your body needs healthy carbs and nutrients found in these foods to function properly. Talk with your doctor before starting any type of diet or weight-loss program. He can recommend a healthy eating plan and answer any questions you may have about a particular diet.
References
- MayoClinic.com; Carbohydrates: How carbs fit into a healthy diet; Feb. 8, 2011
- MayoClinic.com; Carbohydrates: How carbs fit into a healthy diet; Feb. 8, 2011
- "Reader's Digest: magazine: Cutting Back on "Bad" Carbs
- ShapeFit; Eat Carbs To Get Lean --- Top 10 Carbohydrate Foods For A Healthy Diet; Zach Smith
Member Comments