If you are counting carbs or at least paying attention to the amount and type of carbs you eat, it can help to have a list of good carbs and bad carbs. Plans like as the Atkins Diet have popularized the idea that there are good carbs and bad carbs and that bad carbs need to be avoided and good carbs consumed in moderation. According to the harvard school of public health some carbs promote health, while others, if eaten too frequently or in quantities that are too large, can lead to many health problems.
Understanding the List of Good Carbs and Bad Carbs
According to Healthline.com, between 45 and 60 percent of the calories a person consumes each day should come from carbohydrates. However, that doesn't mean that the carbs you'll find in candy, cookies and other highly processed foods are the same as those in vegetables and whole grains. That's where the idea of a list of good carbs and bad carbs comes from.
If you had to make a list of carbs that you should eat more of versus carbs you should avoid, it basically breaks down into simple carbs being "bad" and complex carbs being "good." Complex and simple are terms that deal with how food is broken down into energy (sugar) in the body.
Complex carbs are the ones that give your body the best fuel. They are usually found in foods high in fiber, which break down more slowly, giving you a steady blood sugar level through the day and making you feel less hungry and irritable when mid-afternoon rolls around.
- Fresh fruit, ideally those with a low glycemic Index like apricots, raspberries, strawberries and blackberries
- Non-starchy vegetables
- Whole grains and foods made from whole grains, such as certain types of bread and cereal
- Dairy products that are not sweetened with sugar, such as yogurt, sour cream, cheese and milk
Your body quickly breaks down simple carbs, giving your blood sugar a spike and sending you running back to the kitchen or snack machine within hours of your last fix. Unless you're an athlete or need a sudden rush of energy for some reason, it's usually best to avoid these carbs in your daily diet: