Good carbs vs. bad carbs

Your brother has warned you against eating potatoes. Your co-worker has shunned carbohydrates in favor of protein and fat. And you're left wondering how carbohydrates became the enemy.

"People tend to label foods as either good or bad," says Julie Metos, R.D., M.P.H., a registered dietitian with FitAdvisor Coaching Services. "But it's all about balance. Instead of picking apart an individual food or focusing on a trend, it's better to work for the long haul."

Unfair reputation
"The anticarbohydrate message grew out of the low-fat diet," Metos says. "The original goal of low-fat diets and weight management was to reduce the risk of cardiovascular diseases. Somehow that was contorted into weight loss."

For example, when people ate low-fat cookies, they mistakenly thought it was OK to eat an unlimited amount. Often, the cookies were low in fat, but not low in calories. When people gained weight, it was easy to blame the carbs without thinking about portion size, calories or sugar content.

Types of carbohydrates
There are two kinds of carbohydrates: complex and simple. Complex carbohydrates -- sometimes called "good carbs" -- tend to contain plenty of fiber, vitamins, minerals and other nutrients. Often, complex carbohydrates are very dense. So, foods with this kind of carbohydrate can make you feel fuller with fewer calories.

Examples include:

  • brown rice
  • barley
  • buckwheat
  • beans
  • whole-grain pasta
  • leafy green vegetables

Simple carbohydrates are sometimes called "bad carbs." However, Metos says simple carbohydrates aren't really bad. They simply lack nutrients.

Many simple carbohydrates have been highly processed and refined, which leaves them with fewer nutrients than whole grains. Refined grains also lack the fiber of whole grains, so they're not likely to fill you up quickly. As a result, it can be easier to overeat.

Examples of simple carbohydrates include:

  • white rice
  • white bread
  • white flour
  • many types of candy
  • soft drinks

Carbohydrates aren't fattening
"It's a myth that carbohydrates are fattening," Metos says. "In fact, carbohydrates are low in fat and calories." However, if you eat carbs in large amounts, you can rack up the fat and calories quickly.

Sometimes, what we put on our food is the problem. For example, covering a potato with butter and sour cream or slathering tablespoons of mayonnaise on your sandwich can increase your intake of fat and calories significantly.

No matter what you eat, it's possible to gain weight if you're consuming too many calories. As a general rule, stick to a reasonable portion size for the particular food you're eating. Look at the food label or refer to the food guide pyramid for guidance.

Making a shift
"Many Americans get most of their simple carbs from soft drinks and candy," Metos says. "If you want more fiber and nutrients, consider using simple carbohydrates to supplement your diet."

Check packages for the word "whole," and choose foods with at least 3 grams of fiber per serving. Instead of eating white rice with your meal, mix in some brown rice. Choose whole-grain versions of bread, cereals and pasta. Add wild rice or barley to your favorite soup. Or, swap your sugar cereal for bran flakes.

Fine-tuning your carbohydrate intake
The glycemic index may help you examine your carbohydrate intake even closer. This system ranks carbohydrates based on how your body digests and absorbs them. Here is a general guide for ranking common foods:
  • high glycemic index: potatoes, carrots, bread, sports drinks
  • moderate glycemic index: bagels, oatmeal, cookies, rice cakes
  • low glycemic index: pasta, beans, nuts, brown rice, dairy products
  • lowest glycemic index: meat, poultry, fish

The untested theory states that foods with high glycemic rates are absorbed quickly. This may promote fat storage and cause you to overeat. However, people may respond differently to certain foods.

To reduce the possible effects from a high-glycemic food, you may want to pair it with a low-glycemic option. For example, if potatoes are on the menu, consider adding beans to the meal. Choosing carbohydrates with plenty of fiber also may help minimize the potential effects of glycemic foods.

Think variety
The bottom line? If you're watching your carb intake, don't feel compelled to deprive yourself of an occasional serving of dessert bread or sugary cereal. Just remember to reach for healthier options as often as you can. Of course, it's best to consult your doctor before making any changes in your diet, particularly if you have a chronic medical condition. References

Metos, Julie. Interviewed by Mari C. Schuh. 10/24/03.

"Weight-loss and Nutrition Myths: How Much Do You Really Know?" Weight-control Information Network. http://www.nih.gov/health/nutrit/pubs/myths/index.htm (Viewed 1/20/04).

"Whole Grains: Reap the Rewards." Mayo Foundation for Medical Education and Research. Published 8/11/03. http://www.mayoclinic.com/invoke/cfm?id=NU00204 (Viewed 1/20/04).