Good & Bad Carbohydrates

All carbs are not created equal. Just like every town in America, there is a good side and a bad side. Carbohydrates are no different. There's good carbs and there's bad carbs. The important thing to remember is that they both serve a purpose but they should not get equal floor space in the body.

Significance

There are a lot of people that are afflicted with carbohydrate related disorders such as diabetics, hypoglycemia and hyperglycemia. According to the Washington Post, there are approximately 19 to 20 million people with type 2 diabetes and one third of them don't even know they have it. Being that carbs spike blood sugar, it is important to know the difference between good carbs and bad carbs.

Function

Regardless if they are good or bad varieties, there are some key functions of carbohydrates.The main purpose of carbs is to act as the body's main fuel source. Carbohydrates also stop protein from being used as energy in the body, regulates blood sugar, and adds sweetness to food.

Types

There are two main types of carbohydrates--simple and complex. Simple carbs are ones that dispense into the blood stream at a fast pace. They are also interchangeably called simple sugars. Complex carbs on the other hand are digested at a slow pace and have other healthful benefits such as being high in fiber. Some examples of these would be whole grains and whole grain products, such as brown rice, oatmeal, rice bran and whole wheat pasta.

Identification

The biggest determining factor between a good and bad carb is how much it is processed. For example, good carbs are as close to their natural state as possible. This would be the case with fruits, vegetables, whole grains and beans. Bad carbs on the other hand are refined, highly processed, low in fiber and void of any real nutritional value. This would be the case with baked goods, candy and products with white flour.

Effects

Eating simple carbs can have quite an adverse effect on the body including weight gain, spiked blood sugar levels, fluctuations in energy levels and bonking, a condition caused by eating bad carbs, getting a rush of energy, and then becoming very tired. Every time these carbs are eaten, blood sugar levels sharply rise and the pancreas releases insulin. After this goes on for a number of years, the pancreas becomes less proficient at releasing insulin and diabetes can develop. This is why eating good carbs is always a better choice. They are loaded with fiber, give a feeling of fullness, (also called satiety) and promote more sustained energy levels. Another benefit of fiber is that it has been known to lower cholesterol and flush toxins from the body.

Misconceptions

A big misconception is that carbs make you fat. What causes weight gain is eating excessive amounts of food. It doesn't matter if the carbs are good or bad. The body can only utilize so many at one time. They get stored in the liver and muscles and if an overabundance is eaten, they will go into fat storage causing weight gain.

Expert Insight

According to the Mayo Clinic, carbohydrates should make up 45 to 65% of the diet. This makes them vitally important for proper daily functioning. With this being said, bad carbs can be eaten but preferably in moderation. The actual best time to eat them is right after a high intensity workout. At this point, the body is like a sponge and they can actually be beneficial in restoring depleted glycogen. Glycogen is the stored form of carbohydrates which get used up during bouts of prolonged exercise.