Why do you believe carbs are bad?
Often times, you hear people say they are on a low-carb or no carb diet. Others will tell you they don’t eat carbs because carbs are bad! Usually, they are very passionate & meaningful as they explain how they have banned carbs from their lives!
Why are you removing all of these nutritionally sound foods from your diet?
We have learned most people, when embarking on a “diet,” will tend to remove things from their diet. When it comes to carbs, it is essential, BEFORE your remove foods, to understand the DIFFERENCE between them. Knowing the difference between good carbs & bad carbs will empower you to make BetterChoices as you fine tune your food choices & healthier lifestyle.
Good Carbohydrates (good carbs) are complex carbohydrates which are created by linking together three or more sugar chains. By having more complex chains, it takes the body longer to break down the carbohydrates. These carbs are usually high in fiber which takes the body longer to break down and helps to stabilize blood sugar levels, and naturally stimulates your metabolism. In addition, the high fiber content will help you feel fuller longer.
The following food types are generally considered to be good carbs and should make up most or all of your carb intake:
Vegetables: dark leafy greens, onions, peas, mushrooms, asparagus, artichokes, peppers, cauliflower, broccoli, celery, eggplant, cabbage, brussel spouts, green beans, garlic, fennel, radish, cucumber, spinach, kale, squash, pumpkin, sweet potato, root vegetables, tomatoes, zucchinietc.
Fruit: berries (strawberries, blackberries, blueberries, etc.), melons (honeydew, cantaloupe, watermelon, etc.), tropical fruit (pineapple, mangoes, papaya, etc.), kiwi, tree fruits (apples, pears, etc.), citrus fruits (oranges, lemons, limes, etc.), grapes, cherries, peaches, apricots, plums, etc
Whole Grains: quinoa, whole wheat products, brown rice, amaranth, millet, sprouted grains, whole oats and oatmeal, wheat germ, bran, whole grain pasta, whole grain cereals, whole grain breads,
Beans: soybeans, kidney beans, lima beans, fava beans, black beans, adzuki beans, peas, pinto beans, chickpeas, legumes, etc.
Nuts: almonds, walnuts, pecans, brazil nuts, pine nuts, chia seeds, sesame seeds, sunflower seeds, macadamia nuts, flaxseed, pumpkin seeds, unsweetened nut butters, hazelnuts, tahini
Bad Carbohydrates (bad carbs) are simple carbohydrates which are broken down by the body too quickly to provide an adequate source of nutrients, vitamins or energy. Bad carbs are quickly digested by the body providing little nutrients and vitamins. Because this happens so quickly, you tend to experience a quick spike in energy followed by a crash & burn in energy. Bad carbs are usually low in fiber & nutrients, have high glycemic index, empty calories converted to fat, and high blood glucose levels, leaving you feeling tired (crash & burn).
The following food types are generally considered to be bad carbs and should be consumed in moderation:
Sodas & Sugary Beverages
Candy & Desserts
Chips & Crackers
White Breads, Rice, Pastas
It’s important to realize that most processed carb foods provide only ’empty’ calories – calories with little or no nutritional-value. The regular consumption of large amounts of high-sugar, low-fiber, nutritionally-poor ‘bad carbs’ eventually leads to a much higher risk of obesity, diabetes, cancer, heart disease, and more.
What You Should Know If You Are Following Low-Carb/No Carb Regimen: If you have been following a low-carbohydrate diet long term, then you run the risk of having your body enter ketosis. Ketosis is a medical condition that occurs when fats are not completely broken down. This can occur on a low-carbohydrate diet because it is much more difficult for the body to break down fats or protein for energy sources compared to carbohydrates. Side effects of ketosis include nausea, weakness, dizziness and dehydration. **Always consult your doctor regarding your diet & lifestyle**
As always, thank you for time, love & support. We hope what we have shared has helped you. Be sure to share this info with family & friends.
-Eric & Maleka Beal
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Eric and Maleka Beal are health coaches and co-founders of BetterChoices, a health & wellness company and social community focused on educating, advocating, and promoting better health and wellness through lifestyle, nutrition, and fitness education.