Recently carbs (carbohydrates) have become the enemy of diet world. With diets like the Atkins, Paleo, and Keto diet being heavily promoted, carbs are getting a bad reputation as a the source of all of our weight-gaining problems.
Amidst all of the anti-carb sentiment, there are still whispers of something called good carbs. If this is true, how do you know which is which? To help you make more informed decisions about your carbs, here is a breakdown of good carbs vs. bad carbs.
What is a Carb?
A carbohydrate is anything with a chemical structure of a carbon atom linked to a number of hydrogen atoms and oxygen atoms (hence carb-o-hydrate). There are many different chemical variations of carbohydrates. For humans we ingest carbohydrates in the form of mono-, di-, and polysaccharides. Each means either a chain of 1, 2 or many carbohydrates, respectively. The more complex the carb, the longer it takes to break it down.
Some examples of the simple carbs are glucose, fructose (fruit sugar), and galactose which is commonly found in sugar beets and gums. These are all sugars that are found in simple carbohydrates and are therefore very easy for the body to break down.
In the past, finding sources of carbohydrates like these was beneficial. When we needed a quick boost of energy to get us through the next few miles of hunting and gathering, we could grab some berries and be on our way. Nowadays, we have an abundance of energy, and therefore these sources of carbohydrates simply add to a stock pile of energy that we already have in our bodies and are quite often converted to fat.
Complex Carbs
Complex carbohydrates are the carbs we eat that are not just carbs. These sources of carbohydrates are usually accompanied by fats proteins, and fibers to help slow down the digestion process. The digestion process is slowed down because the molecular structure of the food is more complex. Get it?
So what are some examples of these? Well starch and cellulose are great examples of the polysaccharides we mentioned before. This is why high fiber vegetables that are high in cellulose are so great for us. Starchy carbs like potatoes and good quality pastas also come with greater nutrient density and are therefore a great source of complex carbohydrates.
Before we go out and buy a bunch of pasta and potatoes and get the carbohydrate fix we have all been craving, make sure you look at the ingredient list. So many of the pastas we consume have been stripped of their nutritional value to become more refined and more palatable to the north american consumer. As our crops go through more and more modification, we lose some of the healthy qualities. So if you are going to be buying pastas and potatoes, make sure you are getting the least refined pastas, and locally grown, organic potatoes.
So are Carbs the Enemy?
Carbs are not the enemy. Although there is a growing body of research that supports reducing our carbohydrate intake, it would be tough to completely eliminate carbs from our diet. Complete avoidance of carbs would mean you would be eating a strict diet of meat and oils because vegetables and fruits are carbohydrates.
When you go to enjoy your next meal, take a look at your plate. Does it include colourful foods? If there are carbs on there, are they simple or complex? How much of your plate do they take up? Does that quantity of carbs serve your greater health and fitness goals? These are the questions we should be asking if we are concerned about carbohydrate intake. And, of course, if you are ever unsure about how much carbs you should be eating, talk to a professional about what is right for you!
