Carbohydrates are a necessary staple food in every individuals diet. Whether it is organic fruits and vegetables, or pasta and bread, every food contains carbs. According to livescience.com, carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Although “carb-free diets” are becoming increasingly popular, carbs are one of the essential food groups and are needed to maintain a healthy diet. Carbs are also the body’s primary source for energy. The key to consuming carbs is moderation and knowing the difference between healthy carbohydrates, and unhealthy carbohydrates.
There are two subgroups to carbohydrates: simple and complex.
- Simple carbs are basic sugars and can either be naturally occurring in fruits, vegetables, and dairy products or refined/processed, which occurs in soda and candy (Rodriguez, 2017).
- Complex carbs are found in grains and legumes, which take longer for the body to digest but provide more energy throughout the day (Rodriquez, 2017).
Both simple and complex carbohydrates have good and bad carbs, it depends on what the food is. Simple carbohydrate foods that are unhealthy and should be limited include soda, candy, cookies, energy drinks, sweetened beverages, pastries, and ice cream. Eating too many of these foods can lead to weight gain and heart health problems. Simple carbohydrate foods that are healthy to eat include fruits and vegetables, which are both very good sources of vitamins and minerals and will also help individuals to maintain a healthy weight.
Complex carbs are considered “healthier” than simple carbs because it takes longer for the body to break down the sugars. Complex carbs also contain more vitamins, minerals, and fiber. Unhealthy complex carbs include any processed grains; where as healthy complex carbs include whole grains. When grocery shopping, it’s better to choose whole grain breads and pastas rather than enriched white bread and pasta. Whole grains contain less added sugars than processed grains, which is overall healthier for the body to digest and excrete.
The most important thing to remember when consuming carbohydrates is that the higher the amount of sugar, the less vitamins, minerals, and fiber in the food. Reading nutrition labels on food items prior to consuming the product is essential to maintain a healthy diet and weight. The more sugar and fat in your diet, the less energized you will feel throughout they day. When buying foods, pick whole grains over processed grains, chose healthier deserts, and consider levels of sugar and fiber in foods.
Good carbohydrates (Szalay, 2015)
- Low in calories
- High in nutrients
- No processed sugars or grains
- High in natural fiber
- Low in sodium, fat, and cholesterol
Bad carbohydrates (Szalay, 2015)
- High in calories
- Processed grains and sugars such as corn syrup and honey
- Low in nutrients
- Low in natural fiber
- High in sodium, fat and cholesterol
Overall, carbohydrates shouldn’t be looked at as “scary” or “not needed” in your diet. The main point when it comes to carbs is knowing that most foods contain carbohydrates but there is a difference between healthy and unhealthy carbs. Knowing to consume carbs in moderation and realizing it’s OK to have a little treat here and there will help you to stay on track with your health and diet.
Rodriguez, D. (2017, June 07). Good vs. Bad Carbohydrates. Retrieved July 03, 2017, from http://www.everydayhealth.com/diet-nutrition/diet/good-carbs-bad-carbs/
Szalay, J. (2015, August 25). What Are Carbohydrates? Retrieved July 03, 2017, from https://www.livescience.com/51976-carbohydrates.html
Diet & Nutrition 