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Here is a guide to help you choose good carbs that are rich in vitamins, minerals, fiber, and antioxidants
Carbs are a vital macronutrient that should be included in a balanced diet, just like protein and fat. However, eating the right types of carbs in the right amounts is key to maintaining overall health. So what types of carbs are healthy, and which are not?
Here is a guide to help you choose good carbs that are rich in vitamins, minerals, fiber, and antioxidants.
What are carbs?
Carbs fuel both your brain and body with energy to perform various functions. Carbohydrates are converted to glucose in the digestive system, which is then absorbed by the bloodstream and used as fuel.
While carbs are an important macronutrient your body needs, it is important to choose the right kinds.
What are good carbs vs. bad carbs?
Good carbs
Whole grains and vegetables are excellent sources of healthy carbohydrates that are also nutritious sources of fiber, vitamins, and minerals. These include:
- Sweet potatoes
- Brown rice
- Beans
- Lentils
- Nuts
- Oats
Bad carbs
Refined carbohydrates, however, are relatively unhealthy because they are high in sugars that cause your blood sugars to spike. These include:
- White bread
- White rice
- Refined sugars
What is the difference between simple and complex carbs?
Simple carbs
Simple carbohydrates give you quick bursts of energy because they are digested and processed quickly in the body. Too many simple carbs can lead to weight gain and increase your risk of developing diabetes, high cholesterol, and heart disease. Examples of simple carbs include:
Complex carbs
Complex carbohydrates, on the other hand, contain fiber and starches that keep you fuller for longer because they are digested more slowly and are less likely to cause blood sugar spikes. Examples of complex carbs include:
- Whole fruits and vegetables
- Whole grains
- Legumes (beans and lentils)
- Nuts
- Potatoes
What is the danger of eating too many carbs?
When excess carbohydrates are stored in the muscles and liver, it can lead to weight gain and other problems. Carbs impact your blood sugar levels, which can become elevated when you eat a high-carb diet.
Constant hyperglycemia or high blood sugar increases your risk of developing diabetes because high levels of glucose are toxic to the pancreas (glucotoxicity). Conversely, hypoglycemia or low blood sugar can occur if you do not eat enough carbohydrates.
How many carbs should you consume a day?
The amount of carbs you should eat depends on factors such as your age, fitness level, and overall health. For example, people with diabetes need to be careful about their carb intake in order to control their blood sugar levels.
The USDA advises using the MyPlate method:
- Fruits and vegetables should make up 50% of your plate
- Whole grains should make up 25% of your plate
- Protein should make up 25% of your plate
