Good Carbs v. Bad Carbs

In a nation of fitness models, gym memberships, and diet programs, sometimes deciding what's good and bad for us can be a hard decision. We learned our whole adult lives that carbohydrates are evil foods just waiting until we buy our favorite pair of jeans to strike. Although true, in a certain way, cutting all carbs from your diet is not always a good thing. Carbohydrates are the most misunderstood type of food group, mostly because of the bad rep it has gotten from low-carb dieters. Eating the right carbs can actually be beneficial to you.

What...

When you consume foods with carbohydrates, your body makes glucose, which in turn provides the body's main source of energy. Your body then has two choices: store the glucose in the liver or use it immediately. That will all depend on the type of carbohydrates you decide to consume. 

Why...

I know it's better to think of carbs as an evil monster, but the truth is eating carbohydrates is actually important for you. Carbs are one of the three macronutrients - along with fat and protein - that your body needs to function properly. Think of it as a source of fuel for your cells. It's like putting gas in your car. Once you run out of gas, your car will stop moving and so will your body. That includes your brain that needs a continuous supply of glucose to work properly. That's important!

When...

Almost all elements of your meal will contain some type of carbohydrate, but don't panic. Let's break it down for you. 'Good' carbs, or healthy carbs, come from foods that provide dietary fiber and whole grains with no added sugar. 'Bad' carbs are those not so nutritious meals that we love to have, which have tons of empty calories and extra sugar. This is what causes us to dread anything that sounds close to the word. 

Before we label carbs as good or bad, they are also broken down according to their chemical structures. 

Now that we know what they are, what/how should we eat?

• According to the Mayo Clinic, the 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45-65 percent of your daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225-325 grams of carbohydrates a day.
• Aim for whole, fresh, frozen, and canned fruits and vegetables without any added sugar.
• Whole grains are good sources of carbohydrates. They're also rich in vitamins and minerals, and naturally low in fat.
• Beans, peas, and lentils are among the most versatile and nutritious foods available. 
• Vegetables are low in fat and contain no cholesterol. 
• Limit added sugar and stay away from processed meats.
• Try to have 40 percent of your total caloric intake come from complex carbohydrates.