What Are Good Carbs?
You can find "good" carbs in whole and minimally processed foods, including whole grains, legumes (e.g., beans, peas, lentils), starchy vegetables, and fruits. Examples include:
Benefits of Eating Good Carbs
"Good" or complex carbs are nutrient-dense and provide sustained energy. They’re rich in dietary fiber and various vitamins and minerals, which help support blood-sugar regulation, digestion, and heart health.
Unlike refined carbs, which lose many essential nutrients in processing, your body digests complex carbs slowly, preventing energy crashes and keeping you fuller for longer.
Including a variety of healthy carbs in your diet can provide numerous benefits, such as:
What Are Bad Carbs?
"Bad" carbs are commonly found in ultra-processed foods and beverages, which contribute calories and sugar without much (if any) fiber and other beneficial nutrients, such as:
What Makes Carbs ‘Bad’ for You?
"Bad" carbs, also known as refined or simple carbs, are highly processed and often have many natural nutrients removed or added during processing. This can lead to:
Conclusion
In conclusion, complex carbs are an essential part of a healthy diet, providing sustained energy, fiber, and various vitamins and minerals. On the other hand, refined or simple carbs can lead to negative health effects, such as rapid spikes in blood sugar levels, energy crashes, and increased risk of chronic diseases. By incorporating more whole, minimally processed foods into your diet and limiting your intake of ultra-processed foods, you can support your overall health and well-being.
FAQs
Q: What are some good sources of complex carbs?
A: Whole grains, legumes, starchy vegetables, and fruits are all good sources of complex carbs.
Q: Why are refined carbs considered "bad"?
A: Refined carbs are highly processed and often have many natural nutrients removed or added during processing, leading to negative health effects.
Q: Can I still eat some refined carbs in moderation?
A: Yes, it’s okay to indulge in refined carbs in moderation, but try to limit your intake and focus on whole, minimally processed foods.
Q: How can I incorporate more complex carbs into my diet?
A: Try to include a variety of complex carbs in your meals and snacks, such as whole grain bread, brown rice, quinoa, and fruits and vegetables.
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