Good and Bad Carbohydrates How to Make the Right Choices

Carbohydrates are an important part of the diet and when we say carbohydrates we do not mean cakes and cookies, You Should Not Avoid Carbohydrates we mean nutritious carbohydrates.

Our body uses carbohydrates as the main fuel source. Sugars and starch are broken down into simple sugars during digestion. They are then absorbed into the bloodstream, where they are known as blood sugar (glucose). From there, glucose enters the cells of our body with the help of insulin. Part of this glucose is used by the body for energy, fueling all of our activities, whether it's for gymnastics or just for breathing. The extra glucose is stored in the liver, muscle and other cells for later use or transformed into fat.
Three are the basic forms of carbohydrates. Sugar is the simplest form of carbohydrate, starch and fiber.

Good and Bad Carbohydrates

Carbohydrates are the main source of energy for the body and an important part of every healthy diet, so we should never omit them from our diet. What is also important, however, is to understand that not all carbohydrates are same.

Carbohydrates are divided into simple ("bad") and complex ("good") and the separation is due to their chemical composition and to the way our bodies process them. Complex carbohydrates, such as wholemeal and pulses, consist of larger chains of sugar molecules for the dissolution and treatment of which the body requires more time. Therefore, in this case the body, receives a more balanced amount of energy.

The Difference With Simple Carbohydrates

Simple carbohydrates consist of basic sugars that are easily digested and of low value for the body. In short, the more sugar, the fewer the fiber and the worse the carbohydrate for the body.

Fruits and vegetables, although simple carbohydrates, consisting of basic sugars, are drastically different from other foods of the same category, such as cookies and cakes. The truth is that fiber in fruits and vegetables changes the way the body processes sugars and slow down the process of digestion, turning them into more complex carbohydrates.

The simple carbohydrates that are good to limit your diet are:

  • Soft drinks
  • Candies
  • Syrups of commerce
  • Sugar
  • White rice, white bread and white pasta
  • Potatoes (which are complex carbohydrates, but react to the body as a simple carbohydrate)
  • Bakery and pastries
Without going into excessive reactions, the truth is that we can consume sparingly simple carbohydrates, just that it is best not to be the main source of carbohydrates for the body. And in the category of simple carbohydrates, the best choices are baked potatoes, white rice and the corresponding macaroni.

The difference with complex carbohydrates

Complex carbohydrates are considered to be good carbohydrates because of the type of sugars they make and they require the body for longer to break down. Their glycemic load is generally low, which means that the body gets lower sugar levels at a more stable rate than bumps and low falls.

The choice of complex carbohydrates is nothing more than a simple replacement of some meals for our meals. Prefer white rice from white and select whites pasta from white.

The Glycemic Load

The separation of carbohydrates into simple and complex, is a way of categorizing them but is not the only one. The glycemic index of a food is a way to see how quickly and how high the blood sugar levels will rise after eating a carbohydrate compared to the consumption of plain sugar. Foods with low glycemic index are healthier and eating these feelings of hunger satisfaction keeps longer.

Most complex carbohydrates have a low glycemic index. But if you want to go one step further in food analysis, you can focus on the glycemic load of a food.

The glycemic load takes into account not only the glycemic index but also the amounts of carbohydrate in a food. In particular, a food may include carbohydrates with a high glycemic index, but only a small amount of carbohydrate in the food, which will not make a big difference to the final result. One such example of high glycemic index and low glycemic load is watermelon.

Protection Against Diseases

Some data show that whole grains and whole-grain vegetable fibers help reduce the risk of cardiovascular disease. Fiber can also protect against obesity and type 2 diabetes and are essential for optimal digestive health.

Weight Control

Evidence shows that eating lots of vegetables, fruits and whole grains can help you control your weight. Most of them and fiber content weight control aids, helping you feel full for fewer calories. Contrary to what some weight loss diets claim, very few studies have shown that a diet rich in healthy carbohydrates leads to weight gain or obesity.


Be careful about the carbohydrates you choose. Avoid nutritionally poor desserts, check the levels of sugar and fiber in carbohydrates and prefer healthy whole grains, fruits and vegetables to get the energy your body needs every day.