WHY DO WE CALL CARBS “THE ENEMY”?

The difference between healthy and unhealthy carbohydrates

Carbohydrates are an important part of a balance nutrition, helping to provide energy to the body, but regardless this necessity, carbohydrate intake has been connected to obesity and type 2 diabetes.

Excess of consumption of anything can always cause a problem, but for carbohydrates, the type can make all the difference.

Because carbohydrates can be found in anything from vegetables to sodas, knowing the difference between the types of carbohydrates is crucial to know if the carbs are doing any good.

There are two types of carbohydrates: “good” or complex carbs and “bad” or simple carbs.

Good carbs are rich in fiber and nutrients. They are found in natural foods like brown rice, beans, corn, fruits, and vegetables. Good carbs break down within the body to sustain energy.

Bad carbs, on the other hand, are in general rich in sugar or starches and poor in fiber. These carbohydrates can cause spikes and crash of blood sugar, leading to body fat retention, fatigue, inflammation, and other health problems. Common bad carbs are breads, white rice, white pasta, chips, cookies, juice, candy, and soda.

Simple Carbohydrates and Blood Sugar

Simple carbohydrates are often packed with sugar that results in a spike in blood sugar levels after consumption. Spike of sugars levels cause the pancreas to release insulin which decrease the body’s ability to burn fat and increase the risk of cardiovascular disease and insulin resistance. These sugary simple carbohydrates are easily digested and as a result, quickly give rise to the blood sugar.

Complex Carbohydrates and Nutrition

Consuming complex carbohydrates does not replicate this blood sugar spike. In fact, consuming a diet high in fiber and natural whole grains has been associated with a decreased risk of disease.

Here are three simple steps to add complex (good) carbs into a balance nutrition:

1. Eating five servings of food, including good carbs, essential fats and proteins. The proper combination of the three macro-nutrients convert food in an excellent thermogenic biological process, that generates heat, increases the body’s metabolic rate and prevents blood sugar spikes.

2. Including beans into diet. Beans are a good source of protein, fiber, and other nutrients. They will keep the body full and energized.

3. Swiping processed carbs for 100% whole grains. Brown rice, quinoa, and whole-wheat bread are great choices. They are a good source of fiber.

In conclusion, Carbohydrates can provide energy to the body, improve digestion through fiber, help with exercise performance, and contribute to overall health by supplying an important macronutrient, only if choosing complex type sources rich in natural nutrients, and avoiding simple sources rich in sugars and food-like ingredients.

Laly Pena

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