Good Carbs vs Bad Carbs: Here's the difference between the two

Ideally, one should eat more good carbs and ditch or reduce the intake of bad carbs, but unfortunately, people mostly do vice versa. So, here's a detailed look at carbs and its types so that you can make the right choice.
People,Good Carbs,bad carbsGood Carbs vs Bad Carbs: Here's the difference between the two
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Carbohydrates aka carbs is one of the three vital macronutrients (the other two are fats and proteins), but of late, it is also one of the debatable topics in the health community. Carbs is vital for our body as it is one of the major sources of energy but more carbs' intake can lead to obesity, type 2 diabetes and other health disorders. And many nutritionist and dietician suggest going on a low-carb diet to achieve weight loss target. But weight watchers should know that there are two types of carbs- good and bad ones.

So, ideally, one should eat more good carbs and ditch or reduce the intake of bad carbs but unfortunately, people mostly do vice versa. So, here's a detailed look at carbs and its types so that you can make the right choice.

Good Carbs aka Complex Carbs VS Bad Carbs aka Simple Carbs

Speaking of the good carbs, one should go for the whole carbs in comparison to the refined ones. So, plant-based foods which deliver fibers, and other vital nutrients are considered as healthy carbs. Complex aka good carbs are high in fiber, have natural sugars, are low glycemic, induce slow digestion, keeps you full longer and it also aids in weight loss. On the other hand, bad or simple carbs are low in fiber, gets digested fast, causes weight gain and these carbs get converted into fat cells.

As per many studies, refined carbs can lead to hike in blood sugar levels and can also lead to other health issues such as obesity. So, in simple terms, carbs which are unprocessed and contain fiber in food items are healthy while refined or processed ones such as beverages, fruit juices, pastries, bread, pasta, white rice and others are unhealthy. Refined carbs also remove the natural fiber thus making them bad choice.

Good carbs list
Vegetables
Whole fruit
Legumes
Beans
Lentils
Whole grains
Brown rice
Oats
Quinoa
Nuts
Tubers

Bad carbs list
Soda
Cookies
Cakes/Pastries
Chocolates and candies
Ice creams
potato chips
Packaged foods

Bottomline
It is not fair to demonize carbohydrates-containing foods as they are one of the required macro-nutrient in the body. For the unversed, to meet the body's daily nutritional needs, adults should ideally get 45% of calories from carbs, 20-30% from fats and 10 to 30% from proteins. One should avoid refined carbs and go for whole foods as they have all the vital nutrients and fiber which will make you healthy, improve your metabolic health and lower risks of diseases.

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