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Good Carbs Versus Bad Carbs

GOOD BAD VS. CARBS CARBS WHY CARBOHYDRATES MATTER TO YOU Over the last 10 years, opinions have ranged wildly on carbohydrates. Some diets promote carbs as healthy, while others shun them. So are carbohydrates good or bad? The short answer is: they're both. CARBS ARE EVERYWHERE! Carbohydrates are not just bread, rice or pasta - all of the following foods are examples of carbohydrates: Breads & Rice & Pastas Nuts & Seeds Vegetables & Fruits Juice & Soda Milk & Candy & Desserts Cereals Dairy COMPLEX CARBS = GOOD SIMPLE CARBS = BAD %3D Good carbs are also referred to as complex carbohydrates. Their chemical structure and fibers require our bodies to work harder to digest, and energy is released over a longer time. Simple carbohydrates are smaller molecules of sugar that are digested quickly into our body. The energy is stored as glycogen in our cells, and if not used immediately gets converted to fat. For the most part, good carbs are in their 'natural' state - or very close to it (including whole-grain breads, cereals and pastas). Bad carbs are generally 'processed' carb foods that have been stripped of their natural nutrients and fiber to make them more 'consumer friendly." Whole Grain Breads Candy & Desserts Sodas & Refined Breads Bran Green Fresh Sugared Cereals Cereals Vegetables Fruits Sugary Drinks WHY ARE THEY GOOD? WHY ARE THEY BAD? It HIGH IN FIBER & NUTRIENTS I LOW IN FIBER & NUTRIENTS I6 LOW GLYCEMIC INDEX (SEE BELOW) IO HIGH GLYCEMIC INDEX (SEE BELOW) It HELP YOU FEEL FULL WITH FEWER CALORIES I EMPTY CALORIES CONVERTED TO FAT It NATURALLY STIMULATES METABOLISM I HIGH BLOOD GLUCOSE LEVELS = FEEL TIRED THE GLYCEMIC INDEX (GI) Carbohydrates are all essentially sugars our body coverts to glucose (blood sugar) which is stored for energy. The Glycemic Index measures how much a particular food raises your blood sugar level when you eat it. HIGH GI = BAD CARBS High-GI foods are quickly digested and ab- sorbed. This rapid fluctuation in blood sugar level has often been called a sugar crash, which leaves you feeling tired and hungry faster. HIGH GI LOW GI = GOOD CARBS LOW GI Low-GI foods are digested and absorbed slower which produces a gradual rise in blood sugar. They have benefits for weight control because they help control appetite and delay hunger. 2 TIME (HOURS) CHOOSE HEALTHIER CARBS One of the best ways to improve your diet is to choose healthier carbs. Below are a few common categories of carbs listed along a GI scale. Bread / Cereal Pasta / Rice Beverages Fruits Vegetables Snacks Baguette (95) Rice, white (58) Coca Cola" (63) Pineapple (66) Baked potato (85) Pretzels (81) Cornflakes (83) Rice, brown (55) Orange Juice (52) Raisins (64) Corn (60) Jelly Beans (81) White Bread (71) Macaroni (51) V8° (43) Bananas (54) Sweet potato (54) Popcorn (55) Mini Wheats (57) Spaghetti, white (41) Apple Juice (41) Spaghetti, wheat (37) Milk, fat-free (32) Soy milk (30) Grapes (46) Carrot (16) Oatmeal Cookie (54) Pita, white (57) Oranges (44) Cucumber (15) Snickers Bar (40) Apples (38) Cherries (22) Wheat Bread (50) Vermicelli (35) Spinach (15) M&Ms, Peanut (32) All-bran (42) Fettuccine (32) Milk, whole (27) Tomato (15) Peanuts (15) ONLINE-NUTRITION-DEGREES.COM Sources: BY NC ND E BETTER WORSE - BLOOD GLUCOSE LEVELS i BETTER WORSE i

Good Carbs Versus Bad Carbs

shared by cuteculturechick on Jul 09
The nutrition wars over carbs during the last 10 years have led to some serious confusion about carbohydrates, their effects on our bodies and their place in a balanced diet. Are carbs good for you or...


Joseph LeBaron


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