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Good Carb / Bad Carb
By John Diaz
Okay, so we have all heard not all carbs are created equal. So, are there carbs we should stay
away from, eat occasionally or is the hype just that, hype?
Carbohydrates make up most of the organic matter on earth. However, pertaining to diet we
refer to simple carbohydrates (monosaccharides, and disaccharides) such as sucrose, fructose,
and glucose, and complex carbohydrates (oligosaccharides and polysaccharides) such as
vegetables and grains.
When carbohydrates are consumed they’re almost immediately converted to glucose causing
the pancreas to release insulin. Insulin will try to store this glucose as glycogen in your muscle
(a good thing). However, when over feeding on carbohydrates or when muscle stores are full
some of the excess is stored in the liver and the rest as fat. The easier a carbohydrate breaks
down (simple sugar, refined flour, starch) the more insulin is released into the blood. This is
called the glycemic load or value. Whole grains break down slower than refined ones and
therefore have a lower glycemic value.
The good.
Carbohydrates are used in almost every process in the body, are a ready source of energy and
are the easiest to convert to useable energy compared to protein and fat. They are inexpensive
and readily available. The energy derived from them, particularly simple carbs is virtually
instantaneous. Fruit and vegetables are full of low glycemic simple sugars, while whole grains
are complex carbohydrates that are high to moderately high in the glycemic index. Both are full
of soluble and insoluble fiber, vitamins and other healthy trace nutrients.
The Bad
If there is a bad carb it would be overly processed and refined products, sugary sodas and
candy. Because these are empty of nutrients and have a high glycemic value they will cause
excessive fat storage. An excess of these can cause heart disease, obesity and diabetes.
Conclusion
Most dieticians and nutritionist would agree that your carbohydrate intake should be between 40
and 60 percent of your calories from #1 fruits and vegetables, #2 legumes and #3 whole grains.
Potatoes are roots and are therefore starch and highly glycemic with the exception of sweet
potato which is low and an excellent food. That being said, even high glycemic starches have
value and purpose such as after a long intense workout to replace muscle glycogen that will
have been depleted.
Remember, when choosing your carbohydrates keep the glycemic level low, the fiber high and
use lots of variety and color.
By John Diaz
Okay, so we have all heard not all carbs are created equal. So, are there carbs we should stay
away from, eat occasionally or is the hype just that, hype?
Carbohydrates make up most of the organic matter on earth. However, pertaining to diet we
refer to simple carbohydrates (monosaccharides, and disaccharides) such as sucrose, fructose,
and glucose, and complex carbohydrates (oligosaccharides and polysaccharides) such as
vegetables and grains.
When carbohydrates are consumed they’re almost immediately converted to glucose causing
the pancreas to release insulin. Insulin will try to store this glucose as glycogen in your muscle
(a good thing). However, when over feeding on carbohydrates or when muscle stores are full
some of the excess is stored in the liver and the rest as fat. The easier a carbohydrate breaks
down (simple sugar, refined flour, starch) the more insulin is released into the blood. This is
called the glycemic load or value. Whole grains break down slower than refined ones and
therefore have a lower glycemic value.
The good.
Carbohydrates are used in almost every process in the body, are a ready source of energy and
are the easiest to convert to useable energy compared to protein and fat. They are inexpensive
and readily available. The energy derived from them, particularly simple carbs is virtually
instantaneous. Fruit and vegetables are full of low glycemic simple sugars, while whole grains
are complex carbohydrates that are high to moderately high in the glycemic index. Both are full
of soluble and insoluble fiber, vitamins and other healthy trace nutrients.
The Bad
If there is a bad carb it would be overly processed and refined products, sugary sodas and
candy. Because these are empty of nutrients and have a high glycemic value they will cause
excessive fat storage. An excess of these can cause heart disease, obesity and diabetes.
Conclusion
Most dieticians and nutritionist would agree that your carbohydrate intake should be between 40
and 60 percent of your calories from #1 fruits and vegetables, #2 legumes and #3 whole grains.
Potatoes are roots and are therefore starch and highly glycemic with the exception of sweet
potato which is low and an excellent food. That being said, even high glycemic starches have
value and purpose such as after a long intense workout to replace muscle glycogen that will
have been depleted.
Remember, when choosing your carbohydrates keep the glycemic level low, the fiber high and
use lots of variety and color.
