Carbohydrates are your body’s preferred energy source and are essential to a healthy diet. Although experts try to avoid using words like “good” and “bad” regarding food, there are key differences in the nutritional quality and health effects of unprocessed and highly processed carbs.
Understanding the benefits of eating mostly “good” carbs can help you prioritize them in your diet.
What Are Good Carbs?
You can find “good” carbs in whole and minimally processed foods, including whole grains, legumes (e.g., beans, peas, lentils), starchy vegetables, and fruits. Examples include:
- 100% whole wheat bread and pasta
- Amaranth
- Apples
- Bananas
- Barley
- Berries
- Brown rice
- Chickpeas
- Grapes
- Kidney beans
- Oats
- Oranges
- Quinoa
- Sweet potatoes
- Zucchini
Benefits of Eating Good Carbs
“Good” or complex carbs are nutrient-dense and provide sustained energy. They’re rich in dietary fiber and various vitamins and minerals, which help support blood-sugar regulation, digestion, and heart health.
Unlike refined carbs, which lose many essential nutrients in processing, your body digests complex carbs slowly, preventing energy crashes and keeping you fuller for longer.
Including a variety of healthy carbs in your diet can provide numerous benefits, such as:
- Steady energy levels: Healthy carbs, like whole grains and legumes, provide a slow release of energy, keeping you fueled throughout the day without sudden blood-sugar spikes.
- Improved digestion: Fiber-rich carbs, such as fruits, vegetables, and whole grains, support digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.
- Weight management: Healthy carbs help keep you fuller for longer, reducing cravings and aiding in weight management.
- Heart health: Oats, quinoa, and sweet potatoes contain nutrients and fiber that lower cholesterol levels and improve cardiovascular health.
- Better blood sugar control: Complex carbs have a lower glycemic index (a measure of how food affects your blood sugar), helping to stabilize blood sugar levels and reduce the risk of insulin resistance.
- Enhanced brain function: Healthy carbs support cognitive function, focus, and mental clarity.
- Rich in nutrients: Healthy carbs are packed with essential vitamins, minerals, and antioxidants that support immunity and overall well-being.
What Are Bad Carbs?
“Bad” carbs are commonly found in ultra-processed foods and beverages, which contribute calories and sugar without much (if any) fiber and other beneficial nutrients, like:
- Candy and sweets, like chocolate and gummies
- Ice cream
- Packaged snack foods, like potato chips and crackers
- Pastries, donuts, cookies, cakes, and muffins made primarily with refined flour and sugar
- Sugary beverages, like sodas, energy drinks, sweetened teas, and specialty coffees
- Sweetened breakfast cereals that are high in added sugar and low in fiber
- White bread, pasta, and rolls
- White rice
What Makes Carbs ‘Bad’ for You?
“Bad” carbs, also known as refined or simple carbs, are highly processed and often have many natural nutrients removed, including most of their fiber and some vitamin and mineral content.
Your body digests simple carbs quickly, causing rapid blood-sugar spikes and crashes. This leads to energy dips and increased hunger soon after eating—simple carbs do not keep you full or satisfied for long.
Over time, excessive consumption of these types of carbs is linked to unintentional weight gain, insulin resistance, and a higher risk of chronic conditions such as type 2 diabetes and heart disease, especially when your diet is also lacking in other healthy foods.
Occasionally enjoying highly processed carbs won’t derail your health goals; however, they can adversely affect your health when eaten regularly or in excess due to the following:
- Low nutritional value: During processing, complex carbs are stripped of many natural nutrients (like fiber and various vitamins and minerals) to become simple carbs.
- High glycemic index: The glycemic index refers to how quickly and dramatically a food raises blood sugar. Highly processed carbs trigger rapid blood-sugar spikes, followed by crashes, leading to energy dips and increased hunger.
- Added sugars: Many processed carbs contain added sugars, which can contribute to unintentional weight gain, inflammation, and a higher risk of chronic conditions like metabolic syndrome.
- Lack of fiber: Refined carbs contain little to no dietary fiber, an essential nutrient for healthy digestion, blood sugar control, satiety, and disease prevention.
- Excess “empty” calories: Processed carbs are often calorie-dense but not filling, making it easier to overeat and gain weight, which is why they are often called “empty” calorie foods.
Who Should Limit or Cut Processed Carbs?
Everyone can benefit from reducing their intake of ultra-processed carbs; however, specific populations may find it especially important.
For example, people living with diabetes or prediabetes should limit highly processed carbohydrates because they can significantly increase blood sugar and make glucose management more challenging. Those trying to lose weight can also benefit from cutting processed carbohydrates because these foods are often “empty” calories, providing energy without many nutrients.
Next, anyone looking to improve their health can reduce inflammation, enhance nutrient intake, and promote long-term wellness by minimizing highly processed carbs.
How to Choose Healthy Carbs
Selecting the right carbs can make a significant difference in your overall health. Consider these tips for choosing healthier options:
- Prioritize minimally processed foods: Opt for whole, minimally processed carbohydrates like fruits, vegetables, legumes, and whole grains, which are high in fiber and nutrients.
- Look for fiber-rich options: Many Americans don’t get enough fiber in their diet, which they can remedy by eating higher-quality carb sources and more plant foods.
- Check for added sugars: Avoid products with high amounts of sugar, such as sweetened cereals, flavored yogurts, and ultra-processed snacks.
- Limit refined grains: Swap refined options like white bread and white rice for their whole-grain counterparts to maximize nutrient intake.
- Eat a variety: Diversify carb sources to include different fruits, vegetables, and grains for a broader range of nutrients and flavors.
Summary
Carbohydrates are an essential source of energy for your body. However, not all carbs are created equal. Your body digests “good” carbs slowly and has a less severe impact on your blood sugar than “bad” carbs, which digest quickly and result in rapid blood-sugar spikes and drops. Prioritizing minimally processed, nutrient-dense options over highly processed ones can best support your energy levels, digestion, and overall health.