Good carbs versus flabby carbs

Okay, a show of hands for how many of us have been on that 'No Carb' diet to lose a few pounds!
Yes, pretty much all of us! Sadly, we have all been sucked into various fad diets doing the rounds in the health and wellness industry. The funny thing is that although we realise these are fad diets, we still opt for them in what is often an act of desperation.
The truth is that not all carbs are created equal. Here is a lowdown on good carbs versus flabby carbs.
First, let's get this right: carbs = fuel. Your body needs carbs like a car needs fuel. In fact, the only thing that your body needs is good fuel. If you drive a Rolls Royce, would you put diesel into it? No, right? You would put the best, perhaps the most expensive, fuel. So, why must we treat our bodies like a cheap vehicle and feed it junk?
There are three main types of carbs: sugars, starches and fibre. They can be either simple or complex, based on their chemical makeup and what your body does with them. However, many foods contain one or more types of carbs, and it can be tricky to understand the difference between good carbs and bad carbs.
Simple (flabby) carbs are composed of quick-to-digest basic sugars, which can give you energy instantly. Some of these sugars are natural, such as those found in fruits and milk, whereas refined or processed sugars are regularly added to candies, baked goods and soda.
These sugars come under various names: brown sugar, corn sweetener, corn syrup, fructose, glucose, maltose, malt syrup, sucrose and honey, among others.
Complex carbohydrates, on the other hand, are found in whole grains, legumes and starchy vegetables. They usually take more time for the body to break down, and, in turn, provide you with energy more consistently.
The intake of simple carbohydrates should be minimised as much as possible in your daily diet. Here are some foods that consist of simple carbs:
. Sodas
. Candies
. Cookies
. Pastries and desserts
. Sweetened beverages
. Energy drinks
. Ice creams
Complex (good) carbohydrates have longer series of sugars (essentially, molecules that are strung together in long, complex chains), which the body takes longer to break down and hence energy is released gradually (as opposed to the instant burst of energy one feels after consuming simple carbs). Complex carbs also consist of more vitamins, fibre and minerals. These are the food items you should include in your daily meal plans:
. Whole wheat breads, pastas and flour
. Brown and wild rice
. Barley
. Quinoa
. Potatoes
. Corn
. Legumes such as black beans, chickpeas and lentils
The verdict
Do not give up on carbohydrates. Choose them intelligently and pick the ones that make you feel good and give you lots of energy without momentary spikes and the sugar rush. Pack a lunch rich in complex carbs, fruits, vegetables and protein.
Keep it balanced always!
wknd@khaleejtimes.com