Carbohydrates 101: What are “good” versus “bad” carbohydrates?
Depending on who you ask, you may get a different answer to the question, “What are good carbohydrates?” Likewise with the “bad” ones! So let’s take a look at some of the better features of some carbs and some of the not-so-good features of others.
From reading the last few sections on “Carbs 101″ you know that carbohydrates are present in sugars, grains, and starchy vegetables. You know they are all digested into glucose, the simplest sugar, and used for energy in all the body’s cells. And you know some of them provide essential nutrients. One factor that makes some carbs better than others is the nutrients they provide.
Whole grain foods like whole wheat breads, pastas, and cereals provide fiber, iron, and B vitamins. These are generally included among the “good” carbohydrates by anyone’s recommendation. Even though they provide calories, they also provide necessary nutrients, and their nutrition-to-calorie ratio is high. That is, you get a lot of nutrition for a reasonable number of calories.
Now take some of these products and refine them to produce white rice, white pasta, and white bread. The healthy part of the grain is removed in the process. Usually the iron and vitamins are added back, enriching the food to it’s more natural state. Fiber is seldom added back to the final product. Many people do not like the idea of these “refined” carbohydrates in the diet and feel they don’t contribute equally to the diet as whole grains do. They also point out people are less likely to feel full when eating the refined product, and blood sugar levels can be poorly controlled due to a higher glycemic index. Foods without fiber get absorbed more quickly into the bloodstream and can cause more spikes in blood sugar levels.
To make some carbohydrate sources tilt over the “bad” line in even more people’s definition, the recipe calls for adding sugar. Take refined, white flour and make low-fiber, vitamin-lacking, iron-free cereal, cookies and cakes and then have mounds of sugar added. Now you’re talking “bad”. I’ll be the first to say, “There’s a place in the diet for anything in moderation” and “there are no bad foods, only bad diets”, so I don’t call these foods evil and recommend they be banished from the diet. I’m just pointing out what people refer to as “bad carbohydrates”. They are usually devoid of fiber, they may have iron and B vitamins added back artificially, they may have fat added which provides additional calories, and the sugar contributes empty calories as well. This doesn’t mean a person can’t have a cookie or a donut once in a while. It means when the diet is composed entirely of these refined and sugary products as the only source of carbohydrates, they are more likely to be overweight, lack adequate fiber intake, and have fluctuating blood sugar levels which can affect energy levels during the day. People who eat refined grains as the basis of their diet probably don’t feel as well as those who choose a high-fiber diet composed of whole grains and fresh fruits and vegetables.
Foods that are pure sugar, like candies and soda, certain aren’t on anyone’s “good carb” list! They provide only the calories with no nutrition. Again, not to be banished for life, but taken in extreme moderation on very occasional days.
Fruit juices are another poor choice of carbohydrate in most cases. It is quite difficult to find 100% pure juice in the grocery store. Orange, grapefruit and apple juice are the exception. Others will have added high-fructose corn syrup, cane sugar, or concentrated sweet juices like grape and pear juice. It’s just more sugar and calories diluting the amount of nutrition provided.
brown rice is among the good carbs
Next time you hear someone talk about “good” carbs or “bad” carbs, you might have a discussion with them about why they have chosen to categorize the food in that way. People have different reasons for calling a food good or bad. For me, it’s all about the nutritional contribution to the diet, and finding the best option when you have a choice.
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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