Carbohydrates provide your body with glucose it needs to function properly. Two types of carbohydrates exist: complex carbohydrates and simple carbohydrates. Complex carbohydrates take time to break down into glucose. Foods rich in complex carbohydrates and fiber are called good carbohydrates. Simple carbohydrates include sugars found in foods such as fruits and milk products and sugars added during food processing. Foods rich in white flour and added sugars are called bad carbohydrates.
Whole-Grain Products
Whole-grain products such as brown rice, whole-grain pasta, beans, whole wheat bread, whole oats, buckwheat, millet, whole rye, whole-grain barley and whole-grain corn are considered good carbohydrates. These foods are rich in fiber, vitamins, minerals and phytonutrients that are beneficial to your health. Also, they have a low glycemic index because they cause a slower change in blood sugar levels. Diets rich in high glycemic index foods cause a rapid rise in blood glucose levels, thereby increasing the risk for diabetes and heart disease. By contrast, foods with a low glycemic index help you achieve a more stable blood sugar and improve weight loss and control Type 2 diabetes.
Vegetables and Legumes
Fruits and vegetables are loaded with vitamins, nutrients and carbohydrates. People who consume about 2,000 calories per day should eat 2 cups of fruit and 2.5 cups of vegetables daily. Legumes such as beans, peas and lentils are high in fiber, carbohydrates and protein and low in fat. Legumes may decrease the risk of cardiovascular disease, Type 2 diabetes and prostate cancer, reports the Linus Pauling Institute. On a 2,000-calorie daily diet, you should eat 3 cups of legumes a week, according to USDA ChooseMyPlate.gov.
Refined Grains, Sweets and Biscuits
Refined grains such as white bread, pizza crust, pretzels, hamburger buns and megamuffins are bad carbohydrates. During the refining process, these grains are stripped of B-vitamins, fiber and certain minerals. In addition, they also have a high glycemic index, negatively affecting blood sugar levels. Other examples of bad carbohydrates include chips, cookies, sodas, bagels, cake, pastries, pancakes, soda, high fructose corn syrup and baked goods. These foods are low in nutrient density as they have little or no nutritional value and supply a large amount of calories. According to researchers at Yale University, bad carbohydrates such as sweets and biscuits cause falls in blood sugar, affecting the part of the brain that controls impulse. This leads to a loss of self-control and a desire for unhealthy, high-calorie foods. A diet high in calories contributes to weight gain, which increases the risk for developing Type 2 diabetes.
|