What are good carbs and bad carbs?

What’s the difference between good and bad carbs and which ones should you be eating?

Carbohydrates tend to get a bad rep so it’s no surprise we often don’t have a clue what the difference is between good and bad carbs, let alone which ones we should be eating.

First, the science bit: carbohydrates are a type of macronutrient (alongside protein and fats) found in food and drink. There are different types of carbs - fibre and starches are ‘complex carbs’, while sugar is known as a ‘simple carb’.

The body favours complex carbs as its energy source and we need them to fuel our central nervous system, muscles and organs. Simple carbs however get digested really quickly, giving the body immediate energy - but they are lacking in nutritional value.

If you’ve ever been on a diet, you might have tried avoiding or even eliminating carbs altogether in an attempt to lose weight. But as you’ll know, not eating carbs will result in a lack of energy and even leave you deficient of certain nutrients.

That’s why it’s so important to eat a varied and balanced diet of all the food groups - fruit, vegetables, grains, protein and dairy - to get all the vitamins and minerals we need to function properly.

What are ‘good’ carbs?

As we’ve heard, some carbs are healthier than others and favoured by the body as an energy source. Carbs found in plant-based foods - the complex carbs - are considered ‘good’ because they are often packed with nutrients like fibre and bran that support a healthy digestive system and the metabolism.

Good carb list:

• Whole fruit

• Oats

• Yoghurt

• Bananas

• Nuts and seeds

• Brown rice

• Quinoa

• Sweet potatoes with skin on

• Beetroot

• Whole grain bread

• Legumes (beans, peas, lentils, soybeans and peanuts)

What are ‘bad’ carbs?

Simple, refined or processed, carbs are considered bad. They are basically sugars, broken down quickly by the body and used as energy. During processing all the good stuff like the bran and germ of the whole grain are removed, along with it goes the fibre, vitamins, minerals and antioxidants - so there is practically no nutritional value left whatsoever.

These types of carbs are often called bad but not every simple carb is unhealthy, and there are some whole fruits and milks that have simple carbs in them as well as some other healthy nutrients worth consuming.

Bad carb list:

• Pizza dough

• White pasta

• Beer

• Pastries

• Fruit juice

• Sodas

• Tomato sauce

• Cake

• Pretzels

What kind of carbs should I be eating?

Choosing a mix of complex carbs every day is a great way to support a healthy gut, important not only for overall health but also good sleep, skin, mood and mental wellbeing.

By contrast studies have shown that people who eat a lot of simple carbs are more at risk of chronic illnesses such as type 2 diabetes and heart disease.

Eating too little or too many carbs can be just as bad, and is associated with a higher risk of death according to a study published in the Lancet. 

Disclaimer: this article is for information only and is not medical advice.