Health,  Nutrition and Diets

How to Tell Between Good Carbs and Bad Carbs

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      Carbohydrates are bad for us as most fitness coaches would say. Stay off carbohydrates they would be the end of your weight loss journey, but what if I told you carbs can actually make you loose weight.

 Don’t crucify me just yet, there is the good carbs and there is the bad carbs.

  What we stay off and never look at are the bad carbs, then what we shouldn’t live without are the good carbs.

 Now what exactly are good carbs and bad carbs?, how can I tell what I’m about to consume is a good carb or a bad carb? Yes I know these questions would be racing down your head right now.

   Well Good carbs are food rich in carbohydrates ( obviously) which contains low calories but has an energy level high enough to keep you full for a long time.

Bad Carbs are Carbohydrates that have high calories but has a low energy level which doesn’t keep you full.

I think you are getting the gist now.

You honestly don’t want to be seen on the bad side. When you take in bad carbs, you consume much calories in a short time which gets converted into fat as they are not being utilized  to produce energy but when you take in good carbs, the calories you consume are small and are almost completely converted to energy which leaves no room for fat storing.

Always remember, ‘You are what you eat’

PROS OF GOOD CARBS

  • Improved bowel movement.
  • Increases your metabolism.
  • Helps with weight loss in maintaining a calorie deficit.
  • Helps to control cravings and keeps appetite in check.
  • They are easily burned off.
  • They keep you full for a long time.
  • Helps prevent eating disorders.
  • Low in sodium.
  • Prolonged energy.
  • Low in saturated fat.
  • No trans-fat.
  • Full of nutrients and high in fibre.
  • They contain natural sugars.
  • Digests slowly.

CONS OF GOOD CARBS

  • They’re not always appealing to the taste buds.
  • They must still be consumed in moderation.
  • You can gain weight from them if you exceed the calorie deficit.
  • They digest slowly.

PROS OF BAD CARBS

  • They are very pleasing to the taste buds and eyes.
  • They help with weight gain.

CONS OF BAD CARBS

  • They can cause eating disorders.
  • They can increase the risk of metabolic diseases like diabetes and hyperlipidemia.
  • They can cause digestive problems.
  • They digest quickly.
  • They increase cravings.
  • They keep you full for a short period of time.
  • They are not easily burnt off.
  • They can cause obesity especially the central kind.
  • Slows down your metabolism.
  • They do not improve bowel movements and can cause constipation, bloating and indigestion issues.
  • Low in fibres and low in nutrients.
  • They contain trans-fat and high in Saturated fat..
  • They contain refined or processed sugars.
  • High insulin level.
  • High in sodium.

GOOD CARBS AND CALORIE CONTENT

GOOD CARB FOODSCALORIE CONTENT
Beans: pinto beans, white beans, chicken peas,black eye peasGRAMS- 12-34g
CALORIES- 134-269kcal
Dates (dried- 10)GRAMS-61g
CALORIES-228kcal
OrangeGRAMS-16g
CALORIES-67kcal
Apple  GRAMS-21g
CALORIES-81kcal
Prunes(dried-10)GRAMS-53
CALORIES-201kcal
WatermelonGRAMS- 10g
CALORIES-50kcal
StrawberriesGRAMS-11g
CALORIES-45kcal
raisinsGRAMS-79
CALORIES-302
raspberriesGRAMS-14g
CALORIES-61kcal
PotatoeGRAMS-50g
CALORIES-220kcal
Sweet potatoeGRAMS-28g
CALORIES-118kcal
Corn GRAMS-21g
CALORIES-81kcal
carrotGRAMS-8g
CALORIES-31kcal
 Veggies 20kcal

BAD CARBS AND CALORIE CONTENT

BAD CARB FOODSCALORIE CONTENT
RICEGRAMS-50
CALORIES-232KCAL
Pizza(cheese-1 slice)GRAMS-39
CALORIES-290
Noodles (spaghetti- 1 cup)GRAMS-34
CALORIES-159kcal
 Cheese burger (1 each) 310kcal – 550kcal
 Biscuits (1 each)  260kcal
 Sandwich (1 each)  500kcal
 Cookie (1 each)  120kcal
 French fries (1 small)  231kcal
 Tacos 319kcal

  

Check out this Calorie Calculator, it’s a great resource to guide on how to effectively count your calories. It takes down important information about your weight, height, activity rate, sex and weight goal. After which it gives you your Basal Metabolic rate, which is the total energy your body utilizes while at rest and then gives you the number of calories you need to be taking in to achieve your weight goal, i.e how much protein, fat and carbohydrate you need to consume.   

 CONCLUSION

           To everything good, moderation is also needed. If you are to consume carbs be it good or bad always cut your rations, this way you won’t be shaking up your system for fat storage. Restrict bad carbs to cheat days only, consume good carbs that will help boost your metabloism and at the same time keep your weight at check.

     If you have any question leave a comment below, I’ll be more than happy to respond.

      If you enjoyed reading, please do me a favor and share this piece of information you just got with someone who you know would need it. Thank you

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I Am Yeka Asumah, An ordinary girl from Nigeria with big dreams. I love to write, read, learn and try new things every day. I enjoy the ability to air my voice out, expressions and being able to inspire people with my little thoughts. I hope to one day create an atmosphere where people can drop their challenges and together help solve them... I am on a journey to success and greatness. I would like for you to join me on that journey.

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