Consuming too many foods that are low in dietary fiber and essential nutrients, but high in sugar and unhealthy fats, puts individuals at greater risk for chronic health problems. However, according to an article published in the October 2007 issue of the Journal of the American Dietetic Association, a diet high in carbohydrates is not necessarily bad for you. The starch and sugars in carbohydrates provide the body with a source of energy. Naturally, carbohydrates high in fiber and rich in nutrients are better for you.
Role of Carbohydrates
A healthy diet must include carbohydrates, which are broken down into glucose that the body's cells use as energy. Although highly processed foods are easy to digest, eating too many bad carbohydrates too often can lead to weight gain and chronic health problems. Processing removes the essential nutrients and fiber from these foods. On the other hand, the carbohydrates found in foods such as fruits, vegetables, beans and whole grains offer many healthful benefits. They contain the vitamins and minerals your body needs to function properly.
Basic Differences
One basic difference between the quality of carbohydrates is nutrition. The carbohydrates found in natural foods are healthier than those in processed foods. While carbohydrates are an essential part of good nutrition, getting too many carbohydrates from the wrong sources can increase your risk for diabetes, high cholesterol, heart disease, diabetes and certain cancers.
Good Carbohydrates
Carbohydrates are what you want the most of in your diet. They provide the body with the fuel it needs for energy. Good carbohydrates are found in foods that have not been processed, but are eaten pretty much in their natural states. Fruits, leafy green vegetables, whole grains, nuts and seeds are all sources of healthy carbohydrates.
Bad Carbohydrates
Bad carbohydrates are the refined, highly processed carbohydrates from which most of the nutrients and fiber have been removed. White flour and refined sugar contained in many processed foods are primary examples of bad carbohydrates. The body has trouble processing these foods, and therefore, they do not digest
well. Simple starches and sugars throw off insulin production, causing fluctuations in blood glucose levels. Most foods that contain bad carbohydrates provide empty calories with little or no nutritional value. As a result, the body stores these extra calories in the cells as fat.
Benefits of Carbohydrates
Good carbohydrates are high fiber foods that help you feel full longer. These are carbohydrates that are chock full of vitamins and minerals that your body needs on a daily basis. Low glycemic carbohydrates break down slowly during digestion, releasing glucose into the bloodstream gradually, thereby helping to stabilize blood sugar levels. Carbohydrates that break down quickly have high glycemic indexes, causing blood sugar to rise quickly. Consuming a diet low in energy density means eating fewer refined carbohydrates and more unrefined carbohydrates that are high in nutrients. Including more good carbohydrates in your diet can help you lose excess body fat and feel more energized.
Strategy
Get more healthy carbohydrates into your daily diet by eating one or two servings of fresh fruits and vegetables with each meal. Do not allow yourself to get hungry as this can lead to overeating. Instead, eat small healthy snacks between meals and limit consumption of foods that contain sugar and enriched wheat flour. Include more whole grain breads, cereals and pasta in your daily diet. Say no to junk food as often as possible.
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