The Truth of Carbs And If Their Bad For You

Carbohydrates are one of three macronutrients your body needs other than protein and fat. Carbs are the body's main source of energy. Eating carbs make your body break them down into glucose and fuel your cells, muscles, and brain. Carbs come in three main categories: sugars, starches, and fiber.

Good Complex Carbs

Complex carbohydrates are a healthy requirement of a diet. These consist of:

• Whole grains (brown rice, oats, quinoa)

• Legumes (beans, lentils)

• Vegetables

• Fruits

These foods are rich in vitamins and minerals. They keep you feeling fuller for longer and make consistent blood sugar levels.

The Dietary Guidelines for Americans suggest 45–65% of your daily calorie calories should be from carbohydrates.

Bad Refined Carbs

Refined carbohydrates are processed and remove essential fiber and nutrients. Some of these include:

• White bread and pasta

• Sugary cereals

• Soda and candy

• Pastries and baked products

These carbohydrates get broken down quickly which causes large spiking and dropping of blood sugar levels. They also lead to more cravings and hunger. Eating diets with high amounts of refined carbohydrates has been linked with obesity and type 2 diabetes. For example, a study published in The American Journal of Clinical Nutrition found that the people who consumed high amounts of refined grains were more likely to gain weight and develop metabolic syndrome compared to those who consumed whole grains.

Are Carbs Bad?

Carbs aren’t bad. It all depends on the type and quality of the carbohydrates you’re eating. Whole, and fiber rich carbs should be a big part of your daily diet. Try limiting the carbs that are refined and sugary because they offer little nutritional value.