Carbohydrates: Are they good or bad?

Carbohydrates have gotten a bad rap but they are pivotal part of a healthy diet. In this blog we will discuss the good… and the bad of carbohydrates.

What are carbohydrates?

Carbohydrates are one of three macronutrients (carbohydrates, protein and fat) that are essential for human health. Carbohydrates are the main source of energy for the body, including the brain!

Types of carbohydrates

There are two main types of carbohydrates: simple and complex.

Simple carbohydrates get their name because are they are simple, or easy, to digest. They are also digested much more quickly than complex carbohydrates.

Because simple carbohydrates are easier to digest they have the potential to spike blood sugars and they won’t keep you as full as long as complex carbohydrates.

Simple carbohydrates should be consumed in limited quantities, unless you are fueling for a workout or athletic event when the easy to use energy is great for performance.

Complex carbohydrates have more fiber and therefore take longer to digest. They will keep blood sugars stable and keep you full longer. These are a great option if you have diabetes or are trying to lose weight.

So, are they good or bad?

Good! Just be sure you are choosing complex carbohydrates more often than simple carbohydrates.

Dr. Maria’s Top 10 Complex Carbohydrate Foods

1.      Strawberries

2.      Whole grain bread

3.      Lentils

4.      Pineapple

5.      Blueberries

6.      Black beans

7.      Whole wheat pasta

8.      Apples

9.      Peanut butter

10.   Quinoa

Health Benefits of Carbohydrates

-        Provide vitamins and minerals

-        Provide fiber

o   Helps to keep you full

o   Help keeps the bowels moving

-        Provides energy for the body… and the brain!

How many carbohydrates should I eat?

45-65% of your total caloric intake should come from carbohydrates.

If you are following the plate method, or MyPlate, you want ¼ of your plate to be fruit (complex carbohydrates) and ¼ to be grains (preferably whole grains which are complex carbohydrates). This means ½ of your plate should be carbohydrates at each meal.

Want to learn more about carbohydrates? Check out my new course Basic Nutrition with Dr. Maria.