Good Carbs / Bad Carbs

 

It is not easy being a carbohydrate these days. Seems like they get the blame for everything from obesity to diabetes. Their rep is that they make us fat and mess with our blood sugar. But not only are carbs a necessary macronutrient, not all carbs are created equal and not all starchy foods deserve their reputation. It comes down to this: how quickly is a starchy carbohydrate digested, converted into sugar and injected into your blood?

So called "resistant" starches get their name because they resist fast digestion. The enzymes in our small intestine do not break them down quickly or easily, and that prevents them from causing a quick rise in blood sugar. It also means more of them make it all the way to our large intestine and colon where they act as prebiotics, providing food for healthy gut bacteria.

A resistant starch is a type of fiber that is most abundant in beans and legumes but it is also found in whole grains, seeds, vegetables,nuts and some fruits. 

On the other hand, "refined" carbohydrates provide very few vitamins and minerals and the body processes them quickly, so they can cause a person’s blood sugar to spike. The body uses refined carbs much more quickly than it uses unrefined carbs. As a result, refined carbs create a short burst of energy, whereas unrefined carbs release energy more slowly throughout the day. Once that short burst of energy is over, a person may need to eat more food to gain more energy. As a result, they can consume a higher number of calories, contributing to weight gain. It is refined carbs that give carbohydrates their bad reputation.

Refined carbs are commonly found in processed grains, pasta, cereal, baked goods and deserts. Anything with added sugar is providing refined carbs.

All of us should avoid eating refined carbohydrates and added sugars as much as we possibly can. About half of all Americans have insulin resistance, which means that we are very sensitive to carbohydrate and should limit all sources of sugars and starches, not just the "bad" carbs. Eat all the fiber you can get your hands on.