Good vs bad Carbohydrates

Most junk foods will give you a burst of energy but the extra energy will be converted into fat. PHOTO BY EDGAR R. BATTE

What you need to know:

  • Carbohydrates, often referred to as “carbs,” are your body’s primary energy source, and are a crucial part of any healthy diet.
  • They should never be avoided, but it is important to understand that not all carbs are alike as Carolyne B Atangaza writes.

Dr Peter Rukundo, a nutritionist, describes a carbohydrate as an organic compound that occurs in living tissues and food. It is important for nutrition since it is broken down through digestion into energy needed for humans and other animals to grow, develop and function.

Carbohydrates are classified into simple and complex forms as Dr Sharon Naluwunde, a nutritionist, further explains: “Simple carbs are the so called bad carbohydrates and the complex carbs are the good ones because they are absorbed slowly and steadily by the system avoiding sparks in blood sugar levels.”

Bad carbs
Bad carbohydrates mostly come from refined foods such as confectionaries, bread, jam and sweets, or refined sugars that are directly added to food (white or brown) or used in the food processing industry.

Because these carbohydrates are absorbed very fast in the system we tend to consume them in large quantities leaving the body with excess energy that is be converted from sugar to fats for storage . “The fats can be stored around your muscles hence weight gain or within your arteries hence clogged arteries leading to heart diseases,” reveals Dr David Okoth Dimo, a consultant plant nutritionist at Green World USA.

Dr Rukundo points out that in spite of their numerous disadvantages, the simple sugars are still consumed widely because they have enhanced tastes and are widely used in the food processing industry due to their other functions such as shelf life improvement and enhancement of energy levels.

Good carbs
Good carbohydrates come from wholesome foods that are not processed. The body uses them slowly meaning there is complete metabolism. Sources of complex carbohydrates are whole grains (milled with outer layer), vegetables, fruits, beans and tubers. “In addition to energy, they supply the body with desirable levels of vitamins, minerals and dietary fibre that is good for effective digestion,” says Dr Rukundo.

Why eat carbohydrates
Dr Naluwunde says: “Carbohydrates only become dangerous if they are consumed in large quantities.”
Carbohydrates help in boosting your mood because they promote the production of serotonin, a feel-good brain chemical.
The dietary fibre contained in carbohydrates which is actually an indigestible complex carbohydrate can help prevent weight gain and even promote weight loss.

How to Make The Right Choices

As a general rule, carbohydrates that are in their natural, fibre-rich form are healthy, while those that have been stripped of their fibre are not. With this in mind, it is possible to categorize most carbs as either “good” or “bad” – but keep in mind that these are just general guidelines.

What to eat
• Vegetables: all of them. It is best to eat a variety of vegetables every day.
• Whole fruits: apples, bananas, strawberries, etc.
•Legumes: lentils, kidney beans, peas, etc.
•Whole grains: choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

What to avoid
These include sugarly drinks, white rice and white bread among others.