Carbs: Evil villain or misunderstood vigilante?

Carbohydrates have a bad reputation next to all the other nutrients. They tend to take the blame when people gain weight – but are they the true culprit? To begin with, it is important to distinguish between the two major types of carbs- the complex or the good carbs and the simple or the bad carbs.

The good carbs

Good carbs are found naturally in plant-based foods. They are packed with nutritional layers like bran and fiber, making them slower to digest. Slower digestion leads to slower but more consistent release of glucose, thereby preventing a sudden spike in blood sugar. They are also responsible for promoting a healthy digestive system and metabolism.

Foods rich in good carbs

• Legumes such as lentils, beans, and peas
• Fruits and vegetables with edible skin or seeds
• Nuts and seeds
• Whole grains such as quinoa and oats 
• Brown rice, bread, and cereals made of whole grains 

Also watch: Want to eat healthy? Let this new scientific Food Compass be your guide

The Bad carbs

These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly causing spikes in blood sugar and making you feel hungry sooner. The short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure.

Foods rich in bad carbs

• Starchy vegetables like potatoes, yams, corn and butternut squash
• Sweeteners like white sugar, honey and maple syrup
• Chips, fries and crackers
• Pastries, cookies and cakes
• Beers, sodas and sugary drinks

The bottom line

While it is possible to survive on a zero-carb diet, it is not an optimal choice as carbs form a critical component of a balanced diet. So, instead of avoiding them entirely, it is better to focus on the naturally occurring complex carbs and steer clear of processed and starchy foods.

Also watch: What are processed foods? Realistic tips to reduce your processed food intake