Carbs: The Good, the Bad, and the Healthy

Carbs are a part of nearly every dieter’s vocabulary. A number
of diets are famous for fighting carb consumption. But you
should know that not every carbohydrate is created alike. While
it is true that you can lose weight by cutting carbs, carbs are
also necessary for a good diet.

To begin with, we should define our terms. Carbs are derived
from a number of different sources. They are present in bread,
pasta, fruits, and vegetables. There are also a number of
different types of carbs. For instance, carbs come in the form
of sugars, starches, and fiber.

For the most part, the digestive system divides carbs into
sugar molecules which can be taken into the bloodstream. The
majority of carbs are transformed into glucose or blood sugar.
In this way, carbs provide energy for our bodies. Those who lack
sufficient carbs in their diet may suffer from fatigue.

Carbs can be filled with nutrients. For instance, fruit
contains vitamins A and C, fiber, and folate. Vegetables are
also a good vitamin and fiber source; in fact, they usually
contain a greater variety of minerals than other foods do. Whole
grains can provide you with fiber, protein, and B vitamins.
Legumes can provide you with protein, iron, and potassium.

But carbs can also be potentially bad for your health. For
instance, cookies, potato chips, and soft drinks also contain
carbs in the form of sugar and flour. You should know that
refined carbohydrates have been linked with diabetes and heart
diseases, making these carbs a dangerous choice. There are a
number of good reasons to ban these carbs from your diet. For
instance, they are extremely high in calories and offer little
in the way of nutrients. Because they contain no fiber, they
will not keep you satiated. In fact, such carbs offer you zero
nutrients, but plenty of fat.

Therefore, you should avoid processed grains and sugars.
Instead, eat whole grains, fruits, and vegetables to maximize
your nutritional intake. Instead of eliminating carbs completely
from your diet, simply ban those that increase the size of your
waistline.

There is another way to think about carbs. You can generally
divide them into two categories: simple and complex. A simple
carb, such as sugar, promotes weight gain. As a result, you
should select low-sugar foods, especially low-sugar beverages.
In contrast, complex carbohydrates promote weight loss. Health
experts recommend that dieters consume between 55 and 65 percent
of their calories from these types of carbs. Such carbs include
fruits and vegetables and a number of other natural foods.

But it isn’t enough to simply eat fruits and vegetables. You
also need to avoid fattening sauces and condiments such as
mayonnaise and butter. By adding butter to your broccoli or
mayonnaise to your potatoes, you can raise the calorie amount
exponentially, sabotaging your diet.

The U.S. Department of Agriculture promotes a food pyramid that
recommends as many as eleven servings of bread, pasta, and
cereal. However, a number of dieticians are suggesting that
Americans should cut the carbs–period. In one poll, 81 percent
of the respondents said they were abiding by a low-carb diet.

It is interesting to point out that neither the American Heart
Association nor the American Diabetes Association believes that
the glycemic index should be considered when following a weight
loss plan. While the Diabetes Association concedes that various
foods offer different glycemic responses, the Association’s
leaders believe the most critical factor is the number of carbs
rather than the form of the carbs consumed.

Granted, dietary information about carbs can be confusing.
However, a number of dieticians say that, while you might not
want to cut carbs out of your diet entirely, you should eat
carbs only in moderation. Health experts also say that you
should limit your carb intake to good carbs and pass up the bad
ones.

By following such a plan, you should have energy–but you
shouldn’t pack on the weight. It may be difficult at first to
follow such a diet plan, since many of us are conditioned to eat
bad carbs in order to elevate our moods. In time, however, you
may find that you enjoy the fruits and vegetables you’re eating,
and you may not even miss those tortilla chips.

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