List of Good Carbs & Bad Carbs: Recognize Which Carbs Are Healthiest

Which Carbs are Good?

Most people are familiar with the benefits of carbohydrates because of the energy we sustain from foods that contain them, but not all carbs are the same. Some carbohydrates are unhealthy, and can cause high glycemic responses, or spikes in blood sugar which result in food cravings, appetite swings, and eventually insulin insensitivity (which may lead to diabetes, obesity, high cholesterol, and an increased potential for heart disease).

When we enter the grocery store, armed with coupons and sales fliers we may be tempted to purchase processed foods and sales items that appear to give us a lot of bang for our buck. A healthier way to shop, however, is to consider the quality of the food over quantity and even price. Much like the bargain burger and fries at the local fast food restaurant, convenience is not always conducive to health. In the long run, feeling better and maintaining good health trumps two for a dollar deals.

List of Good Carbs & Bad Carbs

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High quality carbohydrates are healthy alternatives to the sugar laden low cost cookies, or the processed potato chips that may satisfy your hunger but fill you up with fat and calories. Choosing healthy foods is simple when you understand how to read a label, what to look for, and which ingredients should be avoided. Fruits, vegetables, and whole grains are always healthy options.

Whole grains, however, may not be so easy to spot. Many cereals, breads, and snacks that contain grains are highly processed. Stray from the terms “enriched,” and “refined” when searching labels. Grains that have been processed to increase shelf life have also been stripped of many of the important vitamins. The quickest way to scan a label is to look at the very first ingredients listed – this will typically tell you what the bulk of the product contains, whether enriched or whole grains. Common whole grains include:

• Rolled Oats, Oatmeal
• Brown Rice
• Whole Wheat Breads
• Popcorn
• Barley

Common refined grain products include:

• White rice
• White bread
• Packaged cookies
• Pasta

The benefits of whole grains may include better weight management and reduced risk of:

• heart disease
• Stroke
• Type 2 diabetes
• Asthma
• Colorectal cancer
• Gum disease

High quality carbohydrates will help you stay full longer and avoid spiked blood sugar. Choose high fiber foods (4g or more), natural sugar (such as fruits and fruit juices) and milk and milk products for the best “bang” for your body.