Good carbs, bad carbs... What's the difference?
Good carbs, bad cards -- they're both carbohydrates. The short word for carbohydrates is "carbs." Carbs are organic compounds composed of hydrogen and oxygen (like water). Naturally, they are called carbohydrates. The abbreviation is CHO -- carbon, hydrogen and oxygen. Together, the carbohydrates in your diet, proteins and fats comprise the three essential macronutrients your body needs for good health.
What do Carbohydrates do?
The most important carbohydrate is glucose, a simple sugar (monosaccaride) that is metabolized by nearly all known organisms. The human body, through aerobic respiration, metabolizes glucose and oxygen to release energy with carbon dioxide and water as byproducts. The brain and neurons generally cannot burn fat for energy, but can use glucose or ketones. Oxidation of 1 gram of carbohydrates yields approximately 4 kcal of energy -- hence we say 1 gram = 4 Calories (capital C means 1000).
The Good Carbs
Whole grains include the whole seeds, not just the refined flour inside the seed shell. The germ of the grain has lots of vitamins and minerals. Whole grains contain phytochemicals such as lignans, flavenoids and polyphenols. Most whole wheat products are brown in color. Fiber can't be digested, so it helps slow down digestion making you feel full. Multi-grain breads are good. Oats are rich in beta glucans which absorbs cholesterol. Buy 100% whole grain breads and 100% whole grain pastas.
The Bad Carbs
Nutritionally, all sugars are the same. White sugar, raw sugar and honey should be used as little as possible. Instead, rely on the naturally-occurring simple carbs in fruits and vegetables.
Try to avoid foods made from high-calorie refined grains -- such as cakes or cookies. Refining grains removes fiber, including the bran and the nutritious germ. Most refined products are pale or white in color -- for example, white breads and white pastas.
The Ugly Carbs
Why are bad carbs bad for you? For one thing, after a meal or snack rich in "bad carbs," the carbs can be rapidly transformed into glucose resulting in an unusually high blood sugar level, a condition approaching hyperglycemia. That stimulates the secretion of the hormone insulin to transport the extra glucose into muscle and fat tissues and into your liver (as glycogen) and attempt to bring your blood sugar back to normal. Too much glucose means more of is stored as fat. What also happens is that the extra insulin causes your blood sugar to d