With this in mind, it is possible to categorise most carbs as either “good” or “bad” – but keep in mind that these are just general guidelines. Things are rarely ever black and white in nutrition.

Good Carbs:

People who are trying to restrict carbohydrates need to be careful with the whole grains, legumes, tubers and high-sugar fruit.

Bad Carbs:

  • Sugary drinks: Coca cola, Pepsi, Vitaminwater, etc. Sugary drinks are some of the unhealthiest things you can put into your body.
  • Fruit juices: Unfortunately, fruit juices may have similar metabolic effects as sugar-sweetened beverages.
  • White bread: These are refined carbohydrates that are low in essential nutrients and bad for metabolic health. This applies to most commercially available breads.
  • Pastries, cookies and cakes: These tend to be very high in sugar and refined wheat.
  • Ice cream: Most types of ice cream are very high in sugar, although there are exceptions.
  • Sweets and chocolates: If you’re going to eat chocolate, choose quality dark chocolate.
  • Chips and crisps: Whole potatoes are healthy, but chips and crisps are not.

These foods may be fine in moderation for some people, but many will do best by avoiding them as much as possible.

Take Home Message: Carbs in their natural, fibre-rich form are generally healthy. Processed foods with sugar and refined carbs are extremely unhealthy.

There is no one-size-fits-all solution in nutrition.

The “optimal” carbohydrate intake depends on numerous factors, such as age, gender, metabolic health, physical activity, food culture and personal preference.

If you have a lot of weight to lose, or have health problems like metabolic syndrome and/or type 2 diabetes, then you are probably carbohydrate sensitive. In this case, reducing carbohydrate intake can have clear, life-saving benefits.

On the other hand, if you’re just a healthy person trying to stay healthy, then there is probably no reason for you to avoid “carbs” – just stick to whole, single ingredient foods as much as possible. If you are naturally lean and/or highly physically active, then you may even function much better with plenty of carbs in your diet.

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This article was taken from: https://www.healthline.com/nutrition/good-carbs-bad-carbs