Learn how to recognize the good carbs from the bad

By HOLLIE W. BEST, Gannett News Service

Originally published Monday, May 24, 2004

http://www.chillicothegazette.com/n...ews/491409.html

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The concept of a low-carbohydrate diet might be a fad.

Americans, however, are watching their carbs. Carbohydrates are the body's preferred fuel and should make up at least half of your daily calories.

So what's the difference between good carbs and bad carbs?

When talking about carbohydrates, it is important to understand the theory of what happens to carbohydrates when they are consumed. Carbohydrates are the body's preferred fuel source. When you eat carbs, your body converts them from starches to sugar molecules that are either burned or stored. The faster carbs are broken down by the digestive system, the quicker your blood sugar will go up.

The theory is that when your blood sugar shoots up quickly, your metabolism is affected.

The body responds to sugar in the blood stream with a surge of insulin, which causes the sugar to be stored in muscle and fat. A hormone that normally tells the body to burn its stored fuel is inhibited by the high sugar. Your blood sugar then decreases dramatically, leaving you hungry again.

How do good carbs and bad carbs play into this theory? The good carbs contain the important vitamins, minerals and other nutrients that are essential to our health and that help prevent heart disease and cancer. Good carbs are not processed. They are found in whole, natural foods, such as whole grains, legumes, rice and starchy vegetables. Good carbs are also called complex carbohydrates, so named for their molecular structure. In addition to being packed with fiber, vitamins and minerals, good carbs take longer to digest. As a result, blood sugar levels rise more slowly and steadily, and insulin is secreted in lower concentrations.

You can find abundant complex carbohydrates in whole-grain breads and cereals, brown rice, whole-wheat pasta, beans and vegetables. Because the sugar in fruit is combined with fiber and the sugar in milk is combined with protein, these simple carbohydrates are also considered more complex in nature. Milk products and whole fruit are also rich in nutrients, unlike other foods high in sugar.

Bad carbs are refined or processed; the ones where digestion has begun in factories instead of our stomachs. Bad carbs, or refined carbohydrates, are found in packaged, processed foods, such as store-bought baked goods, crackers, pasta and white bread. Refined carbohydrates are made with white flour and contain little or no fiber. Because most of the food sources of refined carbohydrates contribute no protein, vitamins or minerals to the diet, they are called "empty calorie" foods.

The average American consumes 20 teaspoons of added sugars each day. That's 16 percent of a day's total calories, much more than the 6 percent to 10 percent limit that is recommended.

It is recommended you select whole-grain good carbs over sugary or processed bad carbs. However, you can incorporate small portions of refined carbs into your diet on special occasions and still lose weight. The key will be small portions.

Remember all calories count when you are trying to lose weight -- whether you are on a low-carb or low-fat diet.

(Best is a registered dietitian in Monroe, La. Send your questions to The News-Star, P.O. Box 1502, Monroe, LA 71210)