Some people believe that carbs are the enemy, but the truth is more complicated. Let’s break it down.
What are Carbs?
Short for carbohydrates, carbs are a macronutrient found in many foods and drinks . They include sugars, fiber and starches. Your body needs carbs for fuel – they give you energy. But not all carbs are “good" carbs.
Simple vs. Complex
There aretwo types of carbohydrates: complex and simple. The easiest way to tell the difference is this: complex carbs take longer to break down, and simple carbs break down fast. But what does that really mean?
After we eat, most foods are broken down into glucose. That's the main type of sugar in our blood . Our bodies process food differently , depending on what it is.
Simple carbs, or foods with a higher sugar content, release glucose quickly. The fuel breaks down faster. So you may have an energy spike after eating a candy bar, but it's usually followed by a quick crash when your blood sugar levels go back down.
These kinds of foods are typically not good for you if eaten frequently and in large amounts because they contain little or no nutrients. They're especially dangerous for diabetics because they spike your sugar while providing minimal nutritional value.
Simple carbs include:
- white and brown sugar
- candy
- regular soda
- white flour, white bread and white rice
- pasta
- refined breakfast cereal
Why Should You Limit Your Simple Carbs?
Cookies, cakes and candy may taste good, but eating too many of them can lead to poor health:
- Studies show eating too many simple carbs can lead to obesity and type 2 diabetes.
- The sugar crash after eating simple carbs can lead to more unhealthy food cravings and overeating.
- Simple carbs are “empty calories," which can lead to weight gain.
- Added sugars have been found to increase the risk of many chronic diseases. Complex carbohydrates release glucose slowly, so it takes your body longer to break them down.
Why are Complex Carbs Preferred?
- They're packed with nutrients.
- They're high in fiber.
- They make you feel fuller, longer.
- They help manage blood sugar spikes.
Complex carbs include:
- legumes, like lentils, peas, chickpeas, and beans
- fruits
- starchy vegetables, such as sweet potatoes
- whole grain bread, rice and pasta
- oats
Getting Your Fiber In
Fiber is a complex carb and is good for you in many ways . It can help keep your digestive system regular and helps control your cholesterol.
The main sources of dietary fiber include:
- fruits
- vegetables
- nuts
- beans
- whole grains
Light Starch, Please
You'll find starch in foods like:
- potatoes
- whole wheat bread
- corn
- oats
- peas
- rice
A Spoonful of Sugar
While your doctor may advise you to avoid added sugar, you'll likely be able to include some foods with naturally occurring sugar in your diet .
They include:
- fresh fruit
- milk
Work with your doctor or a nutritionist to determine the best mix of carbs and other foods you should be eating depending on your health goals.
Resources for TRS participants
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