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Good Carbs vs Bad Carbs – Choosing Carb Correctly!

Carbohydrates are the building blocks of our body. They are the body’s primary source of energy and essential for its proper functioning. In recent times there have been many debates on why they are wrong or good for you. Many people, fearing weight gain and obesity, cut out carbs entirely from their diet. But these low-carb diets have a harmful effect on various organs and can cause serious health repercussions.

Research has proved that not all carbohydrates are bad for you. Some are very beneficial and provide a load of essential nutrients. Depending on their chemical constitution, carbohydrates can be divided into three categories- sugars, starches, and fiber. They form an important pillar in a well-balanced diet, but only the right kinds will provide you with health and nutrition. Carbohydrates can also be divided into simple or complex carbs.

What Are Good Carbs?

Good carbohydrates are those that are healthy for the body. They are unprocessed and contain the right amount of fiber. Examples of good carbs would be vegetables, fruits, whole grains, legumes, bananas, potatoes.

Good carbs are usually complex carbohydrates, i.e., they are made up of long chains of sugar molecules. In complex carbs, the energy is released gradually due to the presence of fiber. This leads to a slower spike in blood glucose and causes no worrisome fluctuations in the blood, and the energy release is more consistent compared to the bad carbs. The person feels fuller for longer and doesn’t face mood swings or frequent hunger pangs. Good carbs also improve metabolism and boost immunity.

Complex carbs are rich in vitamins, minerals, and fiber. Whole wheat flour, quinoa, brown rice, corn, barley, and whole wheat bread and pasta. When consuming any whole wheat packaged product, check labels for added sugars. These should be low else the whole purpose is lost.

Effect of Carb Deficiency:  Healthy carbs are essential for providing energy, nutrition and fibre to your body. A lack of healthy carbs can affect all the major systems of your body like the brain, nervous system, digestive system and even the circulatory system. Insufficient carbs in your diet can cause headaches, weakness, tiredness, difficulty concentrating, digestive issues like constipation and nutrient deficiencies.

Nutrition experts divide carbohydrates into “good” and “bad.” Good carbs which contain complex carbohydrates, like whole grains, brown rice and legumes, don’t raise blood glucose quickly. Bad carbs which contain simple refined sugar , like white bread, cookies and sugary sodas, cause blood glucose to rise quickly.

Dr. M.G. Kartheeka, MBBS, MD

What Are Bad Carbs?

Bad carbs are those that provide us with energy but are not healthy and nutritious. They are processed and refined carbohydrates. Since these are stripped off their fiber, these are usually simple carbs. Examples of bad carbs would be colas, sweetened beverages, ice creams, French fries, products made with refined flour like white bread, white pasta, and white rice. The thumb rule is that the whiter the product, the more processed it is.

The reason why these carbs are bad for you is that they are readily broken down in the body, and the energy is released. This leads to a spike in blood sugar. These are empty calories as the body gets the energy but no nutrition. Having a diet rich in refined carbs can lead to many diseases like diabetes, heart problems, obesity, Alzheimer’s and even cancer.

Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide

Effect of Excess Bad Carbs:  Too many bad carbs (such as simple, refined carbs) can lead to overeating and increase your risk of obesity. In turn, this can lead to a higher chance of developing diabetes and other issues like cardiovascular diseases. The problem is that most available carbs in the supermarket (from sodas and sugars to bread and pasta) all contain bad carbs. Look for healthy carbs when you go grocery shopping, they should contain ample fibre content.

Carbohydrates are subdivided into several categories- sugar, starches and fibers are the primary ones.Wholesome consumption of vegetables, fruits, milk and milk products should be sufficient to maintain enough levels of carbohydrates in a body for an individual.

Dr. Ashish Bajaj, M.B.B.S., M.D

Conclusion

The way you cook your carbs has a telling effect on your health. Potatoes are good carbs until you make them into French fries. Balance is the key when it comes to carbohydrates. Choose ‘whole’ carbs and as close to their natural state as possible to stay healthy.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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