Good Carb, Bad Carb

Healthy Food Bytes: Good Carb, Bad Carb

Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.

“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.

Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.

Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.

Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.

So how do you know if a carbohydrate is good or bad?

Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.

Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.

Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.

Eat fruit instead of drinking fruit juice

Don’t eat a lot of potatoes

Eat lots of veggies and salads

Try quinoa as a side dish

What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under

Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb