Carbs—that five letter word we try to avoid when looking to clean up our health habits. Whether looking to lose a little weight, eliminate empty calories from our diet, or simply feel better by consuming fewer carbohydrates, going no or low-carb is a health trend many people are taking by storm.
When it comes to diets, a ton of people dive into low-carb options, but not all of us are readily equipped with the knowledge to do it right. Carbs aren’t just found at the bottomless pasta bowls and breadstick deals at Olive Garden. They’re actually lurking in a lot of foods you might not even realize. If you’re looking for a better path to eliminating carbs from your diet, look no further than this article.
What is a Carb? And Are They All Bad?
Carbs are confusing. That’s because there are two types—simple and complex—and each is found in different foods and affect your body in different ways.
Let’s start with simple carbs.
Simple carbohydrates (also known as sugar) got its name because they have a simple molecular structure. Simple carbs made from one sugar molecule are called monosaccharides and include:
Simple carbs made from two sugar molecules are called disaccharides and include:
That might have been a lot of words, but the basic takeaway is carbs are complicated, and not all simple carbs are bad. In fact, take fructose—the simple carb found naturally in fruit. Fructose is considered a “good” carb because it is naturally occurring, and thus can be naturally digested in the body. Other simple carbs that are processed or refined—like the sugars found in cookies, soda, and other sweets— can cause spikes in our insulin and blood sugar, leading to being used as fat storage. That’s the “bad” kind of carb.
Complex carbohydrates, also called starches, are made up of polysaccharides— complicated chains of sugar molecules. Types of complex carbs include pasta, bread, potatoes, rice, root vegetables, and grains. What differentiates complex carbs from “good” or “bad” is how it’s processed; unrefined complex carbs like brown rice, potatoes, and vegetables, are generally good for you. Refined complex carbs like white rice, white bread, and white pasta are not as good for you and will cause spikes in our blood sugar and insulin just like the “bad” simple carbs.
Exactly. Carbs are not bad for you, as long as you’re consuming the right amount and the right type. So, think whole wheat grains, fruits with naturally less sugar (berries, grapefruits, limes, and lemons), and root vegetables like beets and yams.
The carbs you should avoid are the ones that are not naturally occurring or are simply added to foods you don’t even expect (like condiments!). Continue reading for a list of carbs found in foods you might not have expected to see.
We’ve separated this list into two sections, “good” and “bad” carbs. If you’re specifically looking to eliminate most/all carbs, you’ll want to avoid all of these foods. If you just want to cut the bad carbs, just focus on the second section.
While not all carbs are bad, if you’re looking to eliminate carbs for a specific diet or health goal, it’s best you do your research. Empower yourself to understand where sugars and starches are lurking in your next meal if they are natural or processed, and how many carbs you’re really consuming on a daily basis. It might be more than you think (for now), but soon you’ll be able to understand how much sugar is in everything you eat and can cut back according to your specific dietary needs.
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