Good & Bad Carbs

August 14, 2024

Is cutting carbs good for you? It’s often associated with weight loss but can have negative effects. Here are good carbs and bad carbs.

If you’ve read our post on the recent report on carbohydrates, you will have learnt that some carbohydrate should be part of your diet, so here are those good for you and those to be avoided.

Good Carbs

Oats: High in soluble fibre, especially beta-glucan, which lowers cholesterol, oats also contain antioxidants called avenanthramides that reduce inflammation and support vascular health.

Quinoa: Rich in fibre, B vitamins, magnesium, and iron, quinoa also has powerful antioxidants like quercetin and kaempferol, which have anti-inflammatory and antiviral effects.

Sweet Potatoes: Rich in vitamins A and C, sweet potatoes are loaded with beta-carotene, an antioxidant that supports immune function and eye health. They also contain resistant starch, which promotes gut health by feeding beneficial bacteria.

Lentils, Beans, Chickpeas: These legumes are high in fibre, resistant starch, and polyphenols, all of which act as prebiotics that nourish gut bacteria and promote gut health. They also help reduce the risk of heart disease, diabetes, and colorectal cancer.

Rye Bread: High in fibre, B vitamins, and lignans (a type of polyphenol), rye bread offers antioxidant and immune-supporting benefits. A study in Clinical Nutrition found that replacing wheat bread with high-fibre rye bread helped midlifers lose weight and body fat more effectively.

Seedy Wholegrain Bread: Wholegrain bread, made from minimally processed flour containing the bran, endosperm, and germ, is rich in nutrients. Adding nuts and seeds boosts healthy fats and fibre content, further enhancing its health benefits.

White Potatoes: In moderation, white potatoes are a valuable source of micronutrients like vitamin C, vitamin B6, folate, and iron. They also contribute a significant amount of fibre to the diet. A medium-sized baked potato (200g) provides nearly a third of your daily potassium needs, a crucial nutrient for fluid balance in the body.

Pasta: Wholewheat pasta is recommended for its higher fiber content, but even regular white pasta has benefits. A study in Nutrients by the University of Minnesota found that white pasta does not contribute to weight gain or hinder weight loss. Analyzing 38 studies, researchers noted that the unique structure of pasta slows carbohydrate digestion, resulting in a lower glycaemic response, which may help maintain a healthy body weight and support gut health.

Carbs to avoid

Refined Cereals: High in refined sugars and low in essential nutrients, sugary cereals can cause rapid spikes in blood sugar, increasing the risk of insulin resistance and type 2 diabetes.

Packaged Sliced White Bread: Made from refined flour, white bread can cause rapid increases in blood sugar and insulin levels. It is low in fiber and essential nutrients, contributing to weight gain when overconsumed.

Pastries, Cakes, and Sweets: These are high in sugar, unhealthy fats, and refined flour, offering little nutritional value. They are considered “empty calories” with no beneficial micronutrients.

Sugary Drinks: Sugary drinks, including sports drinks, are a major source of added sugars and provide no nutritional value. They are best avoided unless used strategically by athletes.

Fruit Juice and Smoothies: According to nutrition expert Gonzalez, fruit juice and smoothies are best avoided as sources of sugary carbs. When fruit is juiced, the structure of its cell wall is broken down, making free sugars more readily available. This can lead to quicker spikes in blood sugar levels, similar to consuming sugary drinks, and may contribute to weight gain and other metabolic issues.

Maple Syrup, Honey, and Syrups: According to Gonzalez, honey and syrups are categorized as free sugars, similar to table sugar, and should be limited in our diets. Even manuka honey, known for its health benefits, contains around 6g of sugar per teaspoon, nearly the same as regular sugar. Additionally, coffee syrups are considered “empty calories,” offering no nutritional value while adding to overall sugar intake​ (NPC).

Read our post on Healthy Foods