Good vs. Bad Carbohydrates

By Kim Pullon, CNS

How many of us have been taken in by the Low-Carb diet craze? How many STILL believe they must eliminate carbs from their diet to lose or maintain weight? Amazingly, the answer to these questions - a lot of people. Now, how many of us know the difference between a good carb and a bad one?

So, what are carbohydrates and why are they necessary to maintain a healthy diet?

Carbohydrates are important to your diet, period. Carbs should never be avoided but it is important to understand what carbs are and the difference between a good carb and a bad one.

Carbohydrates provide the body with a source of energy to keep it functioning. Energy also comes from protein and fats sources. More than half of the energy in our diets comes from carbohydrates. The main source of this energy comes from glucose. Our body’s cells metabolize glucose to produce carbon dioxide, water and ATP (a high-energy molecule used by the body to perform energy-requiring activities.) About 60 to 75 % of energy is used to maintain basic body functions. Called basal metabolism, which is essential for all of the life-sustaining functions your body needs to stay alive: circulation blood, breathing, regulation body temperature, removing waste and synthesizing tissues.

Glucose that is not needed for energy is then stored in the muscle and liver as glycogen. These stores are important because your brain, red blood cells and other types of cells must have glucose to stay alive. When you have not eaten carbohydrates for a while, your glycogen stores are broken down to release stored glucose. Glycogen that is stored in muscle provides glucose to the muscles as an energy source during activities. Glycogen that is broken down from the liver provides blood glucose that is delivered to cell in the body. When your glycogen stores have been used up, your body must make more glucose to function.

Carbohydrates are not the enemy. To understand what carbohydrates really are, one must understand the difference between complex and simple carbs.

Complex carbohydrates (good) like whole grains and legumes contain sugar molecules that takes the body longer to break down and are higher in fiber which provides you with longer periods of energy. Your body takes it’s nutrients from complex carbs. Complex carbohydrates protects you from heart disease, lowers the risk of diabetes, relieves or prevents the risk of bowl disorders and reduces the risk of colon cancer.


Simple carbohydrates (bad) are made up of refined sugars and low in fiber that have little nutritional value to your body. They digest quicker through your body. Cookies, cakes, candies are part of what makes up simple carbs. However, an exception to this rule is fruits and vegetables. Composed of unrefined simple sugars, they fall under the category of simple carbohydrates however, they are high in fiber. Fruits and vegetables are also composed of vitamins, minerals, enzymes and micronutrients the body needs to function. The fiber changes the way the sugar is processed and helps to slow down digestion which allows the nutrients to be absorbed into the body.

Is there really a fat gene? While scientists continue to debate that question, Americans continue to make poor eating choices. Most people get plenty of carbohydrates from food products high in added sugars. What you weigh is a balance between what you eat, your lifestyle choices and the genes you inherit. These genes predetermine your body shape and size. People who tend to eat a high-energy diet, larger portions but get little exercise end up overweight.

To maintain a healthy diet, you must eliminate sugary items such as soda, candy, artificial syrups, white rice, bread, pastas, pastries and desserts. Eat nutritionally dense foods, smaller portions and exercise daily.

Conclusion: Low carbohydrate diets are not the key to good health. Make smart choices and focus on a diet and lifestyle that provides the energy needed to maintain good health.