Good Carbohydrates Vs Bad Carbohydrates

Low-carbohydrate diets promise to reduce your waistline by restricting carbohydrates and increasing protein consumption, while low-fat diets suggest eating good carbohydrates and restricting fats. With all the seemingly contradictory advice, the answer lies in understanding the role of carbohydrates in your body's health and determining which ones to eat and which ones to avoid.

Definition

Carbohydrates (hydrates of carbon), a form of sugar, are a common energy source found in many foods. All carbohydrates fall into one of two categories, either "simple carbohydrates" or "complex carbohydrates." Simple carbohydrates possess two or fewer sugar molecules, while complex carbohydrates have a multi-molecular sugar structure. For health purposes, complex carbohydrates are considered to be more beneficial to the body.

Nutrition

The Harvard School of Public Health advocates the consumption of good carbohydrates, which they define as those that include fiber, vitamins, minerals and phytonutrients. Sources of beneficial carbohydrates include fresh fruits and vegetables, legumes and beans and whole grains in the form of whole wheat bread and other whole grain breads and cereals. Bad carbohydrates are often those that come highly processed with little or no nutrition content, including white rice, sugary soft drinks, junk food and pastries.

Glycemic Index

Nutritionists use a carbohydrate classification system that separates the good from the bad, based upon how the carbohydrate reacts in the human body. Carbohydrates that quickly break down into high levels of glucose and spike the bloodstream with sugar rank high on the Glycemic Index (GI). These carbohydrates wreak havoc on the body's insulin system and may contribute to the development of Type II Diabetes. Good carbohydrates that result in a steady or a slight elevation of blood sugar rank lower on the GI and are preferable in the diet. (See Resources)

Health

The consumption of carbohydrates that are high on the GI chart may contribute to developing additional health disorders. The American College of Cardiology Journal published a study in 2007, linking an increased risk of heart disease in women who consumed high glycemic carbohydrates. Another study by PLoS Medicine in 2007 showed a marked increase in the development of Type II Diabetes in those who ate a diet high in food items that ranked at the top of the GI chart.

Weight loss

Low-carb diets are popular with a large segment of the population. A study published in the 2003 New England Journal of Medicine showed increased weight loss from test subjects who followed a carbohydrate-restricted diet, as opposed to subjects who followed other diets, including a low-fat diet. In addition, the subjects following the low-carb diet showed improved levels of insulin sensitivity.

Resources

• Find and print Glycemic Index Charts.