Good Carbs vs. Bad Carbs: The Simple Truth
Not all carbohydrates are the same. Some can help your health while others might make weight loss more difficult. Let's learn about the different types of carbs and how they affect your body.
Understanding Carbohydrates
For many years, people have been told that carbohydrates are bad and should be avoided. This isn't completely true. Instead of thinking about "good" or "bad" carbs, it's better to think of them as "healthy" and "unhealthy" carbs.
When you eat unhealthy carbs, your blood sugar rises very quickly. Your body releases insulin to manage this sugar spike. This can make you feel hungry again soon after eating, lead to weight gain, and over time, your body might not respond well to insulin.
Unhealthy Carbohydrates
Unhealthy carbs are those that your body digests very quickly. These include white bread, white rice, regular pasta, cookies, pastries, and most packaged snack foods. These foods convert to sugar in your body rapidly, which can increase hunger and make weight loss harder.
These quick-digesting carbs can also lead to other health problems like poor gut health, fatty liver disease, and increased risk of heart disease. This is why many weight loss programs suggest limiting these types of carbohydrates.
Healthy Carbohydrates
Healthy carbs take longer for your body to break down. They release energy slowly, keep you feeling full longer, help your digestion, and support the good bacteria in your digestive system.
Examples of healthy carbohydrates include brown rice, whole wheat bread, quinoa, vegetables like broccoli and spinach, cauliflower, and lower-sugar fruits such as berries and apples.
The Importance of Fiber
What makes healthy carbs different is their fiber content. Fiber slows down how quickly sugar enters your bloodstream. This prevents the big spikes in blood sugar that unhealthy carbs cause. Fiber also helps with regular bowel movements by adding bulk to stool.
Problems with No-Carb Diets
Some popular diets like Keto and Atkins recommend cutting out almost all carbohydrates. While this approach can work in the short term because you stop eating unhealthy carbs, your body actually needs some healthy carbs to function properly.
Diets that are too low in carbs and too high in fat can raise your bad cholesterol levels and put strain on your heart. Similarly, diets very high in protein can stress your kidneys over time.
The Bottom Line: Balance Is Key
You don't need to eliminate all carbohydrates to lose weight. Your body has been using carbs for energy throughout human history. The key is choosing the right kinds most of the time.
Your Action Plan:
Replace white bread with whole grain bread
Choose brown rice instead of white rice
Make half of your plate vegetables at meals
Select fruit instead of processed sweets when you want something sweet
Check food labels for added sugars
Limit processed foods and snacks
Remember that healthy carbs can be part of a successful weight loss plan when you make smart choices.
Medical Weight Loss Done Right™
Dr. Leon Katz Obesity Medicine Specialist
This article is for educational purposes only and not intended as medical advice. Please consult with your healthcare provider about your specific health needs.
Source: Dietary patterns, dietary nutrients and cardiovascular disease. Paul J. Nestel. Rev. Cardiovasc. Med. 2022, 23(1), 17. https://bit.ly/4cpCSVx
