The truth is, not all carbs are created equal. Sure, they all give us much-needed energy, but beyond that, it can get very different. Depending on the type of carbs you consume, you can see vastly different effects on your health, well-being, and even appearance.
Didn’t know that?
Here’s the skinny on all things carbs, weight, and personal health…
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Simple vs. Complex
If you haven’t heard of simple vs complex carbs, here’s a little run-down.
Basically, carbs are just types of fibers, sugars, and starches we consume. They are found in grains, vegetables, fruits, milk and other dairy products. In general, there are two types: simple and complex. The difference between the two is how they are structured, the rate of digestion, and their effects on blood sugar.
Simple carbs have a basic chemical structure and are easy for the body to digest. Some simple carbs, like fruit and dairy, are good for you, while others, like candy, soda, and sugar, are unhealthy and should be limited. Simple carbs that are highly processed have “added sugars” which can cause blood sugar to spike quickly and be harmful for people living with certain health conditions like type 2 diabetes.
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Then there’s complex carbs.
These are larger in chemical structure and take the body longer to digest. Examples include veggies, grains, legumes, and sources of starch like potatoes. Because complex carbs take a while to break down, they help manage blood sugar spikes, promote bowel regularity, and regulate cholesterol.
They’re great for sustained energy and can keep you feeling full longer. In other words, they’re great for weight loss and weight management over time!
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Refined vs. Whole
Now that we’ve covered simple vs complex, let’s go over refined vs whole.
When it comes to your health and well-being, knowing this difference is crucial. Refined carbs have gone through a process to change or remove the natural fiber and essential nutrients. Think of foods like white bread, pastries, white rice, and certain breakfast cereals.
Because these have been stripped of natural properties, your body sees them as simple sugars and breaks them down fast. As a result, this can spike blood sugar levels and insulin secretion. Because these refined carbs lack fiber and nutrients, they’re not the best option for weight control and overall health.
Whole carbs are different. These are usually not processed or barely processed, and include foods like oats, brown rice, and quinoa. One-hundred percent whole wheat bread is probably one of the most common examples.
When eating whole carbs, your body takes longer to digest and you feel fuller over time. Again, a great way to control your weight!
Glycemic Index
Never heard of the glycemic index (GI)? Heard of it but not quite sure what it is?
In a nutshell, the GI measures the ability of a food with carbs to increase your blood sugar. The index goes from 0 to 100, and sometimes it can go from 0 to 100 real quick!
Here’s what to know. Anything over 70 is in the high GI category and has a bigger effect on blood sugar. High GI foods include white bread, boiled potatoes, and instant oatmeal. Meanwhile, foods such as whole grains, legumes, certain fruits (i.e., apples and oranges), and non-starchy veggies (i.e., broccoli and spinach) have a GI under 55 and less impact on your blood sugar.
If you’re constantly consuming high-GI foods, just be mindful. Not only can high GI foods negatively affect your energy levels and leave you feeling hungry, but they may also increase your risk for diabetes, obesity, and heart disease over time. If you’re ever unsure, just go online and look up “GI of [food]” to see where you stand. However, keep in mind that the GI index doesn’t take the following into account:
- How much food is being eaten
- Other nutrients such as protein, fat, vitamins, minerals, and antioxidants
- Other components of the meal, which can change the effect of blood sugar rise
Over time, the consumption of low-GI foods can prevent chronic health problems and have you feeling and looking your best. This may motivate you to cut down on those guilty pleasures!
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Fiber
Last but not least, fiber is a type of carb that your body can’t break down. That said, you absolutely need it for a healthy digestive system, blood sugar level control, and heart health. If you eat whole grains, veggies, and nuts, you’ll get what’s called insoluble fiber. This is important for regular bowel movements.
Meanwhile, when you consume soluble fiber from foods like fruits, oats, and beans, you’re doing good for your blood sugar and cholesterol levels. Fiber, in general, is great for slowing how quickly your body absorbs sugar – which is a must for long-term health.
So find your balance. Based on your doctor visits and blood test results, you can make all kinds of changes to improve your health. Whatever you do, aim for four main things: lower-GI foods, both types of fiber, complex over simple carbs, and whole foods over refined.
If you can keep these habits up consistently, you’ll be feeling better before you know it!
Medically Reviewed By:
Eric Meredith
Chef Eric Paul is a classically trained chef, Registered Dietitian, Certified Personal Trainer, and expert in chronic disease prevention with over 15 years of experience. His work has been featured on major networks like ABC, CBS, and ESPN. Through his nonprofit, Health Heroes, he uses entertainment and technology to make health information more engaging for youth. He is also a member of Kappa Alpha Psi Fraternity, Inc. and a board member of 100 Black Men of Chicago.
