Good Carbs versus Bad Carbs
Carbs are all the rage these days. Talking about carbs is usually one of the first topics of conversation that happens in the Health Sculptor office. We like to talk about them as Whole Carbs “Good” and then Refined Carbs, or the “Bad” Carbs. Carbohydrates or Carbs, are considered one of three of the macro-nutrients. The three macro-nutrients include protein, carbohydrates and fat. The three of them together share in our optimal health. Though the food pyramid suggests that nearly half of our plates need to consist of carbohydrates , many of us are not filling their plates with the right varieties.
“Good” Carbs are going to include; vegetables, fruits, legumes or beans and peas, nuts and seeds, tubers such as sweet potatoes and whole grains. Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. 
Healthline notes that “people who are trying to restrict carbohydrates need to be careful with the whole grains, legumes, tubers and high-sugar fruit.”  Some of the reasons we recommend reducing your consumption of these types of carbohydrates is when we have patients with chronic diseases such as pre-diabetes, types I or II diabetes, or struggling with obesity.
“Bad” carbs are going to include simple sugars such as, sugary carbonated beverages, refined grains and breads, snack chips and processed foods, candies, cakes and cookies, fruit juice and alcohol.
How can you eat Carbs more Healthfully?
Contrary to popular belief, your nutritional intake should consist of healthy carbohydrates. Choosing to replace your simple carbohydrates with more complex carbohydrates such as green leafy vegetable, bell peppers and crunchy raw carrots can help reduce the spike in your glycemic index, making you feel fuller and more satisfied longer, by giving you a consistent increase in your blood sugar. Medical News Today has some really great suggestions on how to switch some of those sneaky carbs for a healthier version.
- Replace fizzy drinks or fruit juices made from concentrate with water or natural fruit juices.
- Choose whole fruits instead of foods that are high in added sugar, such as cakes or cookies.
- Eat whole grain pasta, whole wheat couscous, or quinoa rather than white pasta.
- Swap white bread for whole grain bread, or wraps.
- Snack on nuts instead of potato chips. 
Note: Not everyone needs to reduce their carbohydrate to a low carb lifestyle. Those individuals that are already lean and physically active, might actually function better with their carbohydrates consisting with about half of their plate. To each their own!
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Nutritionist and Health Specialist
 Why is it important to eat vegetables? ChooseMyPlate.gov
 Good Carbs, Bad Carb – How to make the right choice, Healthline
 What carbs should you avoid? Medical News Today
 Health Sculptors with Kasie, our YouTube Channel