Carbohydrates often find themselves in the middle of dietary debates. Are they friend or foe? The answer lies in understanding the difference between “good carbs” and “bad carbs.”
Good carbs, also known as complex carbohydrates, are found in whole, unprocessed foods like fruits, vegetables, whole grains, and legumes. They are rich in fiber, vitamins, and minerals, providing sustained energy and promoting digestive health. Good carbs are slowly digested, preventing rapid spikes in blood sugar levels, making them a staple in a balanced diet.
On the flip side, bad carbs are found in refined and processed foods such as sugary snacks, white bread, and sugary beverages. They are stripped of nutrients and fiber, causing rapid spikes in blood sugar, leading to energy crashes and cravings. Consuming too many bad carbs is linked to weight gain, insulin resistance, and chronic health issues like type 2 diabetes.
*EXCEPTION to the rule….For strength and performance focused athletes a small dose of “bad carbs” immediately after a workout can help quickly replenish glycogen in the liver which will aid in fueling your next training session for up to 48 hours. Disaccharides like sucrose, lactose, and maltose have been shown to be the most effective for this purpose. This is a common tactic amongst powerlifters and weightlifters. Adding something like dextrose powder to a protein shake is one way to accomplish this. For those with a focus on fat loss this is not recommended.
To make healthy choices, focus on incorporating more good carbs into your diet while minimizing bad carbs. Opt for whole grains, fresh fruits, and vegetables, and limit your intake of sugary, processed foods. Remember, it’s not about eliminating carbs altogether but making smarter choices to nourish your body and maintain a balanced, sustainable diet.
By coach JKH
