GOOD CARBS VS BAD CARBS – WHAT SHOULD YOU EAT?

The more you read about carbohydrates, the more your head spins. There seems to be a new theory or diet every season. Here’s a look at what most experts agree on at the moment…

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Don’t think about carbs as good or bad anymore. Rather say some are healthy and some not so healthy. But which is which?

We all need fibre, starches and sugar, known together as carbs. They are the body’s main source of energy. Carbs are converted into glucose (blood sugar) and anything unused is stored for later.

You can’t cut out carbs completely, or you might end up constantly tired, struggle with exercising and even run low on some important nutrients.

GLYCEMIC INDEX
Until recently, we were told to check the glycemic index of carbs. Food with a high index, such as white bread, can cause a spike in glucose – a sugar rush. Food with a low index such as whole oats, don’t change into glucose so quickly because they are digested more slowly.

However, this index is under the microscope again. Some studies found it doesn’t play a big part in health or weight after all.

It seems the glycemic index is no more than a guide for now. But you can divide carbs into complex and simple, which helps.

SIMPLE AND COMPLEX
Simple carbs consist of sugars that are easy to digest, the American Heart Association explains. They can be the processed sweetness in cookies and cool drinks, but they can also be natural stuff in fruit and milk. So they’re not all bad.

Complex carbohydrates are considered "good" because they are made up of longer sugar molecules, which take longer to break down, according to the Cleveland Clinic. That means a slower, steadier release of glucose that keeps you energised for longer.

These “slow” carbs are found in whole grains, legumes (beans, peas, lentils, soybeans, peanuts) and vegetables. If they are whole and not processed, they also offer health benefits such as fibre and B vitamins.



Related article: 10 Tips to kick-start your health plan

ABOUT FIBRE
A 2017 review of studies found that people eating high fibre diets had a much lower risk of cardiovascular disease. The authors said it could be because fibre reduces total cholesterol and LDL cholesterol, also known as “bad cholesterol”.

Fibre keeps the gut healthy by helping waste to move smoothly through the body. It also encourages healthy gut bacteria. Fibre may have benefits for diabetes because it can help prevent sugar spikes after meals.

Top sources of fibre are beans, fruit, oats, nuts, whole grains and vegetables. If you're allergic to high-fibre food, ask your doctor about options such as supplements.



Related article: 7 Foods that pack a potassium punch – and why

DIET TIPS
Here are five quick tips about carb consumption from the Harvard School of Public Health:

1. Start the day with whole grains. Try a hot cereal, like old-fashioned oats, or a cold cereal that has a whole grain topping the ingredients list.
2. Use whole-grain breads for lunch or snacks.
3. Replace potatoes with brown rice, bulgur, whole-wheat pasta or another whole grain.
4. Eat whole fruit instead of drinking juice. An orange has twice as much fibre and half as much sugar as a tall glass of orange juice.
5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Related article: Healthy eating on a budget

THE BOTTOM LINE
You don’t have to cut out simple carbs, just cut down. Practise moderation and use common sense. Pick more foods with complex carbs and take it easy with simple carbs.

Unless you have to avoid simple carbs at all costs for medical reasons, a slice of cake won’t kill you. Just make sure your diet is healthy and balanced overall.

Sources: https://www.livescience.com, https://www.pritikin.com, https://my.clevelandclinic.org, https://www.verywellfit.com, https://www.eatingwell.com, https://www.medicalnewstoday.com.