How to Tell Between Good Carbs and Bad Carbs

Sharing is caring!

      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 FOODS	CALORIE CONTENT
Beans: pinto beans, white beans, chicken peas,black eye peas	GRAMS- 12-34g CALORIES- 134-269kcal
Dates (dried- 10)	GRAMS-61g CALORIES-228kcal
Orange	GRAMS-16g CALORIES-67kcal
Apple	GRAMS-21g CALORIES-81kcal
Prunes(dried-10)	GRAMS-53 CALORIES-201kcal
Watermelon	GRAMS- 10g CALORIES-50kcal
Strawberries	GRAMS-11g CALORIES-45kcal
raisins	GRAMS-79 CALORIES-302
raspberries	GRAMS-14g CALORIES-61kcal
Potatoe	GRAMS-50g CALORIES-220kcal
Sweet potatoe	GRAMS-28g CALORIES-118kcal
Corn	GRAMS-21g CALORIES-81kcal
carrot	GRAMS-8g CALORIES-31kcal
Veggies	20kcal

BAD CARBS AND CALORIE CONTENT

BAD CARB FOODS	CALORIE CONTENT
RICE	GRAMS-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

Follow me on social media

[DISPLAY_ACURAX_ICONS]