The battle between good and bad carbs has been going on for ages. Since carbs come from various sources, it can be difficult to tell which one is healthy for you. According to the Dietary Guidelines for Americans, 45% to 65% of your diet should be carbohydrates. So, if you consume 2,000 calories daily, around 900 to 1,300 calories must be carbs. This carb consumption can be between 225 grams and 325 grams.
We can categorize carbs as good and bad in common terms. However, science describes them as “complex carbohydrates” and “simple carbohydrates.” Complex carbohydrates are foods that keep you satiated for a longer time, thanks to the slow release of energy. On the other hand, simple carbs contain added sugar that is digested quickly, making you feel hungry even after eating.
Complex Carbohydrates
The term used to define complex carbohydrates is polysaccharides. It means that a carb contains three glucose molecules. These carbs are mostly found in foods high in starch and fiber.
Such foods contain important minerals, antioxidants, prebiotics, and vitamins. As a result, the food takes longer to digest, which benefits the body and your health in many ways. The slow release of energy regulates blood sugar and appetite, which keeps you full for longer.
Simple Carbohydrates
Don’t be confused by the word simple. Simple carbohydrates have two sugar molecules, which are called disaccharides and monosaccharides. They contain either added sugar or naturally occurring sugar.
As a result, food with simple carbs is digested quickly, making you feel hungry. You might have heard of refined carbs, a combination of complex and simple carbs.
These include white pasta and white bread. They start as complex carbs, but the germ and bran are removed in processing. This process, in turn, removes the antioxidants, minerals, fiber, and vitamins from the food.
Complex Carbs, Simple Carbs
To help you make your meals with the right carbs, we have divided them into different categories of complex carbs and simple carbs.
Vegetables
Good Carbs:
- Dark Leafy Greens
- Peas
- Onions
- Artichokes
- Peppers
- Mushrooms
- Cucumber
- Tomatoes
- Zucchini
- Asparagus
- Brussels Sprouts
- Broccoli
- Cauliflower
- Jicama
- Eggplant
- Celery
- Cabbage
- Green Beans
- Radish
- Garlic
- Fennel Sweet Potato*
- Sea Vegetables (Wakame and Dulse)
- Pumpkin Winter Squash (Acorn)*
- Summer Squash
- Root Vegetables (Carrots)
Bad Carbs:
- Potatoes
Fruits
Good Carbs:
- Melons (Honeydew and Cantaloupe)
- Stone Fruits (Cherries, Plums, Peaches, and Apricots)
- Berries (Blueberries, Strawberries, Acai, and Blackberries)
- Tropical Fruits* (Pineapple, Papaya, and Mango)
- Citrus Fruits (Limes, Lemons, and Oranges*)
- Tree Fruits (Apples and Pears) Grapes
Bad Carbs:
- Dried Fruits (Raisins and Prunes)
- Fruit Juice
- Fruit Skin
Grains
Good Carbs:
- Whole Wheat Products
- Bran
- Quinoa
- Brown Rice
- Whole Oats
- Millet
- Amaranth
- Sprouted Grains
- Wheat Germ
- Whole Grain Pasta
- Whole Grain Products
- Low-Carb Pasta
Bad Carbs:
- Breakfast Cereal
- White Rice
- Quick Oats
- Cream of Wheat
- White Flour
- Couscous
- White Bread
- Pasta
- Corn
- Baked Goods (Donuts, Muffins, and Cakes)
Nuts
Good Carbs:
- Unsweetened Nut Butter
- Walnuts
- Almonds
- Pecans
- Pine Nuts
- Macadamia Nuts
- Brazil Nuts
- Chia Seeds
- Sunflower Seeds
- Sesame Seeds
- Pumpkin Seeds
- Flaxseed
- Hazelnuts
- Tahini
Bad Carbs:
- Honey Roasted Nuts
- Corn Nuts
- Candy-Coated Nuts
- Sweetened Nut Butters
Legumes
Good Carbs:
- Cashews
- Peanuts
- Soybeans
- Lima Beans*
- Pinto Beans*
- Kidney Beans*
- Adzuki Beans*
- Black Beans*
- Fava Beans*
- Peas* Chickpeas*
Bad Carbs:
- Cashew Butter
- Sweetened Peanut Butter
Dairy Products
Good Carbs:
- Cream Sour
- Cream Cheese
- Whole Milk*
- Unsweetened Yogurt Butter
Bad Carbs:
- Sweetened Yogurt
- Ice Cream
- Skimmed Milk (1% and 2%)
Eat In Moderation
We know that some of your favorite carbs didn’t make the cut. Just because we didn’t mention beverages like soda, sweet tea, and wine, and snacks, like cookies, candy, pretzels, and popcorn, doesn’t mean you can eat them.
It’s time to purge your kitchen of all junk food. Complex carbohydrates make you feel good about yourself. Maintaining a diet with them will make you feel energized all day long.