Good Carbs, Bad Carbs, What is the Difference.
Consuming carbs and how much you should have is a highly debated topic. Especially when it comes to losing weight. Many experts claim that carbs can lead to obesity. Not to mention, type 2 diabetes could lead anyone to suffer for their lifetime. That's why their advice is to avoid carbs as much as possible.
The problem is, carbs play a huge factor in having enough energy. It's what gives your body the ability to do the things you love. Although consuming carbs should be done cautiously to avoid its bad effects on your health. The rule of thumb is to avoid excessive carbs consumption to avoid these health concerns. An example of careful carb intake is done with carb cycling.
Before concerning yourself too much about this topic, you have to know first about carbs. Known as carbohydrates, these are molecules that contain carbon, oxygen, and hydrogen. Carbs refer to any of the three macronutrients which the two of are known as protein and fat. The three main categories of carbs are starches, sugar, and fiber.
The purpose of consuming carbohydrates is primarily because it's a source of energy. Excess carbs can also be turned into fat to become your body's stored energy. It can be used during times when there are no carbs available. But this process can lead you to gain weight and that should be controlled.
Carbohydrates: Whole vs. Refined
Carbs are referred to as simple vs complex or whole vs refined. Whole carbs mean that it's unprocessed. It contains fiber which can be naturally found in different foods. Refine carbs are processed. That means that the natural fiber has been changed or even removed. So, which one should you consume?
Examples of whole carbs are vegetables, quinoa, barley, legumes, potatoes, and whole grains. They can provide energy to your body in a more natural way. Since they are unprocessed, fiber is still present in these foods. That means that it will have a good effect when it comes to your digestion.
On the other hand, refined carbs are processed. Some examples are sweetened beverages, white bread, pastries, and other food made with white flour. All of them contain refined sugar which can be bad for your health. Processed foods lose their natural fiber in the process so it can result in indigestion and other health concerns.
List of Good Carbs
Good carbs come from plants. They provide fiber, vitamins, minerals, as well as phytochemicals. They are unprocessed foods where you can get fiber and other nutrients from them. A good carb contains natural fiber since it didn't go through processing like most of the foods that you can find around.
Examples of Good Carbs:
- Whole Grains
Consuming whole grains can lower the risk of several diseases. Cereals and other pseudocereals contain whole grains as well.
It has a high protein and fiber content aside from the good carbs it contains. Beans can provide you enough energy and protein.
Broccoli, carrots, corn, sweet potatoes, parsnips, Brussel sprouts, and zucchini are examples of good carbs.
Avocados, strawberries, raspberries, peaches, cherries, cantaloupe, and more are fruits that have good carbs.
List of Bad Carbs
When it comes to bad carbs, they are the processed foods that you can find from the supermarket. They are processed foods which means that the natural fiber from them is already missing. It also contains refined sugars which means that it's not the healthiest food for anyone. That's why it's not recommended to eat them regularly.
Examples of Bad Carbs:
- Refined Sugar
Anything with refined sugar is not good for your health. They don't contain the essential nutrients your body needs to be healthy.
Sodas, iced teas, frappuccinos, and other sweet drinks contain refined sugar. Drinking them regularly can cause weight gain.
Cakes, cupcakes, pies, and other pastries are filled with refined sugar. Not only will it cause weight gain but you will also be at risk of developing type 2 diabetes.
- Any Food Made with White Flour
Foods that are made with white flour must be avoided at all times. White flour is one of the main sources of refined carbs.
What are the Good Carbs for Weight Loss?
Food that is considered as good carbs means that it should be fresh from the ground. Examples are potatoes and oranges are both considered good carbs. But potato chips and orange juice are different stories. It means that good carbs can be found in fresh produce. While the bad carbs are from processed foods.
Good carbs are also known as complex carbs. They don't easily break down and are absorbed by your body. That makes it to be healthier since you have to spend more energy and more process to have it absorbed by your body. It will help you to lose weight better compared with consuming bad carbs.
It's not just healthy but it can also help you feel full faster and also an effective appetite suppressant. Barley contains 6 grams of fiber that will make you feel full longer.
2. Whole Wheat Pasta
Whole wheat contains three parts of the grain, nutrients, and fiber. That means that you will feel satiated faster so you don't have to eat more. Add some healthy ingredients to avoid gaining weight.
3. Acorn Squash
It can provide you one-third of fiber for your daily needs. This type of squash is highly nutritious and naturally sweet. Plus it contains 30% of the vitamin C you need daily.
Legumes will help you lose that belly fat faster. It includes lentils, beans, chickpeas, and peas which can also help to improve your cholesterol levels. It can also maintain your blood pressure to its normal rate.
5. Whole Wheat Bread
Instead of eating white bread, you can have whole wheat bread instead. It's rich in fiber and will help you to feel full faster. That will avoid overeating and it is also good for your digestion.
What are the Top 5 Healthiest Carbohydrates to Eat?
There are many good carbs around us but of course, there are always the best ones. If you're trying to shed some pounds and maintain a healthy weight, you should take note of this list. These are the top 5 healthiest carbs that you should eat to lose weight and stay in shape.
1. Whole Fruits
It means that any fresh fruits that are not canned or processed are a great source of good carbs. But fruit juices or sweetened fruits will fall into the bad carbs category.
2. Whole Vegetables
Fresh vegetables are a natural source of fiber and good carbs. If you want to lose weight, fresh vegetables should be on your list. Avoid canned or processed vegetables since they no longer have the natural fiber in them.
Beans such as pinto beans, black beans, and garbanzo beans are some examples of good carbs. They can make you feel full and satiated longer which will help you to cut back on eating more food. That way, you will lose some weight.
4. Starchy Vegetables
It includes potatoes, yams, and corn that are not from the can. Processed food such as potato chips or fries is no longer good carbs. So make sure to get fresh produce and cook them yourself for it to stay healthy.
5. Cooked Whole Grains
Whole grains such as oatmeal, brown rice, barley, whole-wheat pasta, bulgar, and quinoa are some examples of good carbs. They will help with your digestion which can also lead to weight loss.
1. What Carbs Should I Avoid to Lose Belly Fat?
To lose that belly fat, you have to avoid refined carbs. These are sugar such as candies and white bread. That should be enough to lose your belly fat over time. It all is more effective if you increase your protein intake.
In other words, avoid the bad carbs if you want to lose belly fat. That also includes processed foods since they contain refined sugar. Sodas and other sweetened drinks are also a big no-no when it comes to losing weight. Switching to a drink like green tea is a great choice.
2. What Happens to Your Body When You Stop Eating Carbs?
When you stop eating carbs, your body will recognize the absence of carbohydrates right away. It will convert protein or other substances into glucose. That's where you can get your energy from instead of carbs. It's not the only one that can increase your blood sugar and insulin levels.
You can also suffer from carbs withdrawal symptoms. It can be in the form of constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rashes. That's why eating good carbs is necessary to avoid these from happening.
There are good carbs and bad carbs around us to choose from. But if you don't want to gain weight, good carbs should be your best choice. It will provide your body the energy it needs without getting fat from consuming them.
Remember, not all carbs are bad for you or make you gain weight. Good carbs are good for you to stay healthy. Just avoid the bad carbs if you don't want to gain weight. Taking a carb blocker is a good idea if you're having a hard time avoiding them.