Ask the nutritionist: “What’s the difference between good carbs and bad carbs?”

Rate this article and enter to win

—Briana U., California State University, Northridge

Carbohydrates, or carbs, are a class of macronutrients (nutrients that we need a lot of) that serve as the body’s primary fuel source. These four steps will help you identify more nutritious sources of carbs.

1. Be aware of the carb-sugar issue

Carbohydrates in their simplest form are sugar molecules. You might have already guessed that sugars get the “bad” label. There are several reasons for this, including:

• Sugar is often extracted from its food source and added as a sweetener to drinks, desserts, and candies. This adds calories (energy) without adding essential nutrients, resulting in high-calorie/low-nutrient foods.
• Sugar enters the bloodstream pretty quickly, raising blood sugar levels. This can cause a spike in insulin, the hormone your body releases in order to move sugar out of the blood and into the cells. The result can be low blood sugar, leaving you tired, hungry, and moody.

2. Eat complex carbohydrates for health and energy

Complex carbs are naturally found in whole grains and legumes. These carbs take longer for the body to break down and transfer into the bloodstream, resulting in a more even supply of fuel. Energy levels are more balanced with complex carbs.

3. Eat refined carbohydrates in moderation

Beware of refined carbohydrates. These were originally whole grains, but the hull and fiber has been removed to make flour for breads, cereals, pasta, tortillas, cakes, etc. In this process, nutrients and fiber were lost. The carbs act more like a simple sugar.

4. Be carb-savvy when reading food labels

• Watch out for added sugars in the ingredients list. Words like corn syrup, dextrose, fructose, maltose, and disaccharide mean that sugar has been added. The higher on the ingredients list these words appear, the more added sugar the food contains.
• Look for breads and cereals that:
  • List whole wheat or another whole grain as the first ingredient, and/or
  • Contain two or more grams of fiber per serving

In May 2016, the FDA announced a new requirement that food labels include the amount of added sugars in grams. Labels now provide consumers with better information about whether the sugar content of the food is natural (such as in fruits) or added. This helps us maintain a healthy eating style.

Bottom line on carbs

To stay healthy, you don’t have to forego eating white bread, pasta, rice, or desserts. However, replacing refined carbs and sugars with whole grains, legumes, and other complex carbs can be a great benefit to your overall well-being and energy levels.

I READ THE ARTICLE & LEARNED FROM IT

What was the most interesting thing you read in this article?

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

If you could change one thing about , what would it be?

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

I READ THE ARTICLE & LEARNED NOTHING

What was the most interesting thing you read in this article?

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

If you could change one thing about , what would it be?

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

I DIDN'T READ THE ARTICLE

Have you seen at least one thing on that you will apply to everyday life?

Yes

No

Have you seen at least one thing on that caused you to get involved, ask for help, utilize campus resources, or help a friend?

Yes

No

Are there any other topics or angles you would like to see in , that we haven't covered?

First name: ?

Last name:

E-mail:

(55 x 4) / 2 + 4 = ?

I do not reside in Nevada Or Hawaii:

Want to increase your chances to win?

Refer up to 3 of your friends and when each visits , you will receive an additional entry into the weekly drawing.

Please note: Unless your friend chooses to opt-in, they will never receive another email from after the initial referral email.

Email 1:

Email 2:

Email 3:

SUBMIT

Individuals under the age of 13 may not enter or submit information to this giveaway.
Your data will never be shared or sold to outside parties. View our Privacy Policy. TERMS & CONDITIONS

GOOD LUCK!

WE HAVE RECEIVED YOUR ENTRY!

Be sure to monitor your email as we’ll be
choosing winners each Wednesday!

Connect with us on Facebook and Twitter
to find out who the lucky winners are.