By Karen Smythe
A carb is not just a carb, the distinction needs to be made between so-called good carbs and bad carbs and how they have an effect on our inner workings. Processed or refined carbs are foods that have been in some way altered by man or machine and in the process lose much of their dietary value, nutrients and natural fiber. These foods are what is known as "empty calories" and are not easily processed by our bodies, these simple carbohydrates are converted into energy very rapidly and leave you feeling flat, lethargic and hungry and as a result these empty calories can have a significant effect on the accumulation of extra body-fat. These foods can also produce an imbalance within our natural hormone levels and insulin production. Bad carb foods include, products containing white flour such as white bread, muffins, bagels as well as white rice, sugar, cakes, biscuits, soft drinks, alcohol and so on.
Good or complex carbohydrates on the other hand differ in the fact that they remain as close to their natural state as possible therefore retaining a high nutritional value and are easily processed by the body but break down a lot slower and give a prolonged release of energy throughout the day. Complex carbohydrates include whole-grains (such as wholegrain bread and cereal) fruit and vegetables, nuts, legumes and beans.
What we are ultimately trying to achieve by consuming good carbs is to give the body a slow acting food source that continues working for hours giving sustained energy while keeping blood sugar levels low and delivering vital nutrients. The flip-side of this is when we eat bad processed carbohydrates our blood sugar levels shoot through the roof because of increased glucose production and in turn cause a raft of problems including decreased energy, dehydration, headaches, blurry vision and general fatigue. Bad carbs have the effect of giving a short term boost but offer only "empty calories" and therefore energy levels drop very rapidly leaving you feeling even hungrier and susceptible to more over-eating.
Of course common sense has a huge part to play when talking about the types of foods we eat, and I personally disagree with cutting out specific food groups altogether and feel the real key to healthy eating is finding a harmonious balance.
Maybe the term "bad" carbs should be changed to "unhelpful" carbs so while that slice of birthday cake or bottle of full strength beer isn't really helping much (when talking about weight loss) it's probably not going to kill you. I also firmly believe red meat, dairy, seafood and eggs should also have a place within ones diet to retain a nutritional balance but set within definite boundaries e.g. lean/no-fat cuts of meat and low/no fat dairy and of course eaten in moderation using sensible portion control. It's only when these types of unhelpful foods are consumed in excess, consistently, without following some sort of exercise routine that health and weight issues arise.
If you practise common sense and balance within your diet there's no reason why you can't enjoy a complete range of food types whilst still maintaining a healthy lifestyle.
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