Good Carbs (Complex Carbohydrates)

• Sources: Whole grains, vegetables, fruits, legumes.
• Characteristics:
  • High in Fiber: Good carbs are typically rich in dietary fiber, which slows down the digestion process and leads to a gradual release of glucose into the bloodstream. This helps maintain steady blood sugar levels and keeps you feeling full for longer.
  • Nutrient-Rich: They are often packed with essential vitamins, minerals, and antioxidants, contributing to overall health.
  • Lower Glycemic Index: Foods with complex carbohydrates generally have a lower glycemic index, meaning they cause a slower, more stable rise in blood sugar levels.
• Benefits for Weight Loss:
  • Increased Satiety: The fiber content helps you feel full longer, reducing overall calorie intake.
  • Stable Energy Levels: Stable blood sugar levels prevent energy crashes and reduce cravings for unhealthy snacks.

Bad Carbs (Simple Carbohydrates)

• Sources: Sugary snacks, white bread, white rice, sugary drinks, pastries.
• Characteristics:
  • Low in Fiber: These carbs are usually low in fiber and nutrients, which means they are digested quickly.
  • High Glycemic Index: Simple carbs cause a rapid spike in blood sugar levels followed by a quick drop, leading to energy crashes and increased hunger shortly after eating.
  • Empty Calories: They often provide a lot of calories without any significant nutritional benefits, leading to weight gain if consumed in excess.
• Challenges for Weight Loss:
  • Frequent Hunger: The rapid rise and fall in blood sugar levels can lead to more frequent hunger and overeating.
  • Fat Storage: Excess consumption of simple carbs can lead to higher insulin levels, which may promote fat storage, particularly in the abdominal area.