Good carbs or bad carbs -- it sounds like  ultimatum.  We have all heard “fad diets” preach the sins of eating carbohydrates.  They say to lose weight, you must cut carbs out of your diet.  Then, they want you to replace carbs with something like grapefruit or meat (protein).  Here’s the problem, carbs provide the body with fuel and proper organ function.  Two pretty important things, if you ask me.

You have also heard from various sources of how it’s okay to consume “good carbs”.  Most people probably don’t understand what a “carbohydrate” is in the first place, let alone a “good carb“.  Let’s take a minute and explore the differences of these two food sources as it pertains to weight loss.

There are two different kinds of carbs:  simple carbohydrates (simple sugars) and complex carbohydrates (starches).  Simple carbohydrates are found in refined sugars, like you mind find in your favorite candy.  However, fruits and milk also have simple sugars and those foods, in moderation, are good as we benefit from the vitamins, fiber and important nutrients like calcium, that we get from them.   So actually, simple carbohydrates are contained in our favorite candy as well as some of our favorite “healthy” food choices.

Complex carbohydrates are found in grain products.  Bread, crackers, pasta and rice are examples of complex carbohydrates.  The healthiest versions of these types of foods are the “whole grain” versions.

“Whole grain” means exactly that -- all of the grain is used -- it’s unrefined so we receive all of the fiber and vitamins it has to offer.  It’s refined counterparts have been stripped down to just the kernel and are missing two-thirds of the healthy benefits of the whole kernel.  

How does this effect our fitness and our quest to lose weight?  Our body uses both carb types the same way.  However, our body does not react the same way.

Upon consumption, carbohydrates are broken down into sugar and are absorbed in the bloodstream.  Our sugar level rises and the pancreas releases a hormone called insulin. Insulin is what moves the sugar from the blood into the cells where it can be used as energy. With simple sugars, the process goes fast and you find yourself sluggish and hungry sooner. With whole grain foods, this process moves along more slowly so you feel satisfied longer and these complex carbohydrates give you energy over a longer period of time.

So, if you consume your favorite candy bar before exercising because you want that energy boost, not only are you working against your weight loss goals by consuming a mass of calories, you’re also working against your ability to be at your best for your work-out.   By fueling your body with a food which will leave you hungry and without the energy level you need to get the most out of your work-out time, you‘re stunting your results.  

Here’s a quick nutrition type regarding carbs -- eat regular pasta and rice, but when it comes to breads and breakfast cereals, choose whole grain varieties.  This will keep a rich mix of nutrients in your diet.