"Good carbs" - "Bad carbs"
What are Carbohydrates?
The Harvard T. C. Chan School of Public Health tells us "Carbohydrates are found in a wide array of both healthy and unhealthy foods. They also come in a wide variety of forms. The most common and abundant forms are sugars, fibers, and starches.
"The healthiest sources of carbohydrates---unprocessed or minimally processed whole grains, vegetables, fruits beans---promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients (from plants)."
These healthy carbohydrates are referred to as "complex carbohydrates" or "good carbs."
"Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease." These unhealthy carbo-
hydrates are referred to as "simple carbohydrates" or "bad carbs."
Dr. Furhman, op. cit., notes that "When you take the whole wheat berry and process it into white flour to make white bread or pasta, more than 90% of the fiber and vitamin E, as well as more than 75% of the minerals, are lost. Your body breaks down the carbohydrates into simple sugars and the physiologic response is not much different that if you had consumed cotton candy. White pasta, white rice and white bread are just like sugar; because their fiber has been removed, these nutrient deficient foods are absorbed too rapidly. This, in turn, will raise glucose, triglyceride, and insulin levels in your blood. Refined grains are undesirable and will sabotage your weight-loss and cholesterol-lowering efforts.
"All refined sweets are low in nutrients and fiber and are rapidly absorbed. These refined sweets include sugar, honey, corn syrup, molasses and corn sweeteners. They all contain insignificant amounts of nutrients (per calorie) and no fiber. More and more studies offer evidence that the consumption of
these sweets and white-flour products are a significant cause of obesity, diabetes, heart disease, and even cancer".
Dr. Roizen and Dr. Oz, You On a Diet, op. cit., tell us to "Watch Your Carbs...Make sure that most of your carbs are complex, such as whole grains and vegetables."
Here's a partial list of Here's a partial list of
complex carbohydrates simple carbohydrates ("good carbs") ("bad carbs")
whole grain bread table sugar, brown sugar
whole grain cereals chemical sweeteners such
(without added sugar) as saccharin, aspartame,
whole grain pasta and sucralose
brown rice high fructose corn syrup
leafy green vegetables (HFCS), corn syrup
such as: turnip greens, molasses, maple syrup
spinach, kale, and agava syrup
collard greens white bread, white pasta
all other vegetables (but not white rice
not white potatoes, FF, or pastry, cakes, cookies
sweet potatoes) doughnuts, fudge, and
legumes (a class of vegetables pies
including dry beans, peas, soda pop (including diet
lentils, chickpeas, and and low-calorie soda pop)
peanuts) all other sugary drinks
nuts (especially walnuts, such as Kool-Aid, fruit
macadamia nuts, & pecans) punch, orangeade, lemon-
healthy seeds such as ade, energy drinks, sports
uncooked sunflower seeds drinks, and apple juice and pumpkin seeds
More on the dangers of SUGAR ("bad carbs"):
Family Circle magazine (July, 2015), op. cit., warns us to "Check out these common---but often unrecognized---names for added sugar so that you can spot them on ingredient labels: cane juice, barley malt, maltodextrin, corn syrup solids, maltose, malt syrup, dextrose, sorbitol, fruit juice concentrate."
Although fresh fruit, and honey, are technically simple carbohydrates they are considered healthy because they contain vitamins, minerals and other nutrients NOT found in other simple carbohydrates. Caution:
honey must never be given to babies under one year old. Modern science tells us that mother's milk is unquestionably the best food for babies---much better than infant formulas.
Milk and milk products are also simple carbohydrates and should be avoided by most people---except mothers, children, and nursing mothers---all of whom need the calcium and Vitamin D found in milk.
If you do use milk or milk products it's a good idea to use dairy items that are labeled "low fat," "reduced fat," or "fat free." Remember: regular dairy items are fattening!
Next - Chicken and Fish