Good carb or bad carb? Simple carb or complex carb? Starchy or non-starchy? High fiber or low fiber? Net carb? Total carb? There are so many ways to describe foods that fall under the macro-nutrient of carbohydrates, but what do they all mean? With so much information available, it is easy to feel confused or overwhelmed. Let’s take a look at the basics to make some sense of it all!
There are three different types of carbohydrates: sugar, starch, and fiber.
Sugar is a “simple” carbohydrate that is broken down quickly during digestion. When you eat simple carbs, your blood sugar will suddenly increase, or “spike”, since these carbs are quickly digested. Examples of simple carbohydrates include fruit juice, soda, candy, baked goods, and honey. These are often called “bad” carbs due to their low nutrient value.
Starch is a “complex” carbohydrate. It is broken down slowly during digestion. When you eat complex carbs, your blood glucose will gradually increase since complex carbs are slowly digested. Examples of complex carbohydrates include apples, squash, milk, beans, legumes, and oats. They are considered “good” carbs due to their high nutrient content of vitamins, minerals, and fiber.
Fiber is found in varying amounts, and only in plant-based foods. It is not digested, but provides important health benefits as it passes through the digestive tract, such as lowering total cholesterol, helping to feel full, and aiding in bowel regularity. A high fiber diet has been associated with improved blood glucose management and reduced risk of heart disease. Fiber content is often lost during processing; so eating foods closest to their natural state is best.
The total carbohydrates listed on nutrition labels include all three types of carbohydrates in that particular food item. Since fiber and sugar alcohols are not digested, subtract them from the total amount of the carbohydrate content. Net carbs refer only to the carbohydrate types that are digested. So, total carbs minus undigested nutrients equal net carbs.
Carbohydrates are important because they provide energy for our bodies. Foods that contain carbohydrate also contain essential vitamins and minerals. When making changes to improve your health, choose simple carbs on occasion, but more often choose complex carbs that are closest to their natural form.
References:
https://www.diabetes.org/nutrition/understanding-carbs
https://www.webmd.com/diet/what-are-sugar-alcohols#1
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.