Most of the people, in nowadays, are trying to figure out what typeof food, exactly, they should eatfor health and weight loss, as there aremany new studies with different views. Some of the studies are focused on carbs, but in terms of shedding excess weight and living healthier isn’t always about the carbs as a whole, it’s about good carbs vs bad carbs.
It is well known that certain carbs promote health while others, consumed too frequently can lead to health problems. For all of you who need to watch the carbs, here is the list of them that will help you decodegood and bad carbs.
The sources of carbs are carbohydrates, between 50 to 60%, so this is important to pay attention what carbs you can consume. The less refined and processed carbsare healthier and better for your waistline and overall health.
Good Carbs vs Bad Carbs
Good Carbs Are:
- Rich in an enormous variety of nutrients.
- Low to moderate in calorie content,
- High in naturally occurring fiber (for lowering blood sugar,insulin levels and LDL bad cholesterol). A high-fiber diet also helps prevent hemorrhoids, constipation, and certain cancers.
- Low in saturated fat.
- Low in sodium.
- Very low cholesterol, and no trans fats.
Fake, Processed (bad) Carbs Are:
- High in refined sugars (white sugar, corn syrup, or artificial sweeteners)
- High in calorie density.
- High in refined grains (white flour).
- Low or devoid in fiber.
- Low or devoid in nutrients.
- Sometimes high in saturated fat.
- High in sodium.
- Sometimes high in cholesterol and Trans fats.
From the performances above can be seen that food t rich in good carbs can lead to a lean body and good health, and how a diet of processed carbs have busted our health-care system and overall health.
You should make a difference between the “complex” and “simple” carbs, the terms that deal with how food/sugar is broken down into energy in the body. Complex carbs are able to give your body the best energy, and present in foods high in fiber. The good carb foods tend to have higher fiber and lower calories.
If you think about the kinds of foods you’re adding a lot more fruit to equal the same number of calories you’d eat in a candy bar in order to be satisfied after one piece or serving of fruit which is much lower in calories than the candy bar. You’ll feel satisfied for a long period of time and won’t feel the need for another unhealthy food later.
Get more of these carbs into your daily diet:
- Fresh fruit (with a low glycemic indexes) such apricots, strawberries, blackberries and raspberries.
- Whole grains and foods made from whole grains (bread and cereal)
- Non-starchy vegetables
- Dairy products that are not sweetened with sugar (Greek yogurt, cheese, kefir and sour cream).
- Non-dairy Milk like Coconut, Almond, Non-GMO Soy, Cashew and Hemp.
The simple carbs are quickly broken down in the body and give your blood sugar a spike and make you hungry.It is best to avoid these carbs in your daily diet, exceptif you’re an athlete or need a sudden rush of energy. Here is a list:
- Refined grains like white bread, white rice and enriched pasta
- Processed foods (cake, candy, chips and cookies)
- White potatoes
- Sweetened soft drinks along with
Not a Strict Rule
Here is not the strict rule that just because some foods have less desirable carbs should be kicked out of your life forever. You should prefer to get foods from the “good” list, however you certainly don’t have to cut out everything what is on the bad list, but try to get the moderated version.
Good Carbs / Bad Carbs List
- Dark Leafy Greens (spinach, collards, kale, bok choy, arugula,); Onions; Peas; Asparagus; Mushrooms; Peppers; Artichokes; Broccoli; Cauliflower; Celery; Jicama;Cabbage; Eggplant;Green Beans; Brussels Sprouts; Fennel; Garlic; Sea Vegetables; Radish; Zucchini; Cucumber; Pumpkin; Summer & Winter Squash; Root Veggies (Carrots, Parsnips & Beets); Sweet Potato; Tomatoes;
- Berries (Blueberries, Strawberries, Raspberries, Gogi Berries,Blackberries& Acai Berries); Melons (Honey Dew & Cantaloupe); Kiwi; Tropical Fruits (Pineapple, Mango, Papaya); Citrus Fruits (Oranges, Lemons, Limes ); Tree Fruits (Apples, Pears); Grapes; Stone Fruits (Cherries, Peaches, Apricots & Plums)
- Dried Fruits with added sugar or preservatives; Fruit Roll-Ups, Fruit Leather; Fruits Juices with added sugar
- Quinoa; Steelcut Oats; Whole Wheat; Brown Rice; Amaranth;Sprouted Grains; Millet; Whole Oats; Bran; Wheat Germ and Whole Grain Pasta
- White Rice, Flour, Bread & Pasta; Cream of Wheat; Sugary, Artificially Colored Breakfast Cereal: Quick Oats;Corn; Baked Goods (Donuts cookies & cakes)
- Nuts & Seeds
- Pine Nuts
- Brazil Nuts
- Macadamia Nuts
- Hemp Seeds
- Chia Seeds
- Sesame Seeds
- Sunflower Seeds
- Pumpkin Seeds
- Unsweetened Nut Butters
- Corn Nuts
- Honey Roasted Nuts
- Candy Coated Nuts
- Sweetened Nut Butters
- Kidney Beans
- Non-GMO Soy Beans
- Fava Beans
- Lima Beans
- Pinto Beans
- Black Beans
- Sweetened Peanut Butter
- Dairy Products
- Unpasteurized Milk
- Greek Yogurt
- Sour Cream
- Ice Cream
- Pasteurized Milk
- Sweetened or Artificially Sweetened Yogurt
- Whole Grain/Non-GMO Chips/Crackers
- Kind, Clif, Marabar& Mama Chia Bars
- Seaweed Snacks
- Air Popped Popcorn
- Conventional Potato & Corn Chips/Crackers
- Cookies, Muffins, Cupcakes
- Rice Cakes
- Granola Bars
- Vinegar/Apple Cider Vinegar
- Pickle Relish
- Organic Salad Dressing
- Soy Sauce/Braggs Liquid Aminos
- Worcestershire Sauce
- Low Fat Salad Dressings
- BBQ Sauce
- Honey Mustard
- Real Maple Syrup
- Pure Raw Honey
- Monk Fruit In The Raw
- Coconut Palm Sugar
- Refined White Sugar
- Refined Honey
- Corn Syrup
- Water/Water W/Lemon
- Tea (Green, Black, White)
- Organic Juices
- Red Wine
- Sweet Tea
- Sweetened Juices
- Sweet Wines
- Sweetened Beverages
- Drink Mixers