Carbohydrates can be broken down into 3 categories:
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Fiber: often referred to as “healthy”, “complex”, or “good” carbohydrates. Foods rich in fiber include whole grains, pulses (e.g. lentils and legumes), nuts, fruits, and vegetables.
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Starch: often referred to as “bad” carbs. However, this is a misconception. These foods do provide carbohydrates but also other nutrients that support our health. Common examples include potatoes, winter squash, white-flour based grains, and corn.
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Sugar: often referred to as “simple” or “bad” carbs. Again, not 100% accurate. It depends on what type of sugar carbohydrate:
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Naturally-occurring, like found in fruit and milk products. These foods provide nutrients our body needs, such as fiber and protein. The fiber (in fruit) and protein (in dairy) help the carbohydrates from the food to be absorbed more steadily vs all at once. This is especially important if you're diabetic and trying to avoid large spikes or fluctuations in your blood glucose levels.
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Added sugar: found in heavily processed foods like sodas, candies, baked goods, and other sweets. These foods offer little to no nutritional value.
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The Dietary Guidelines for Americans recommend keeping carbohydrate intake between 45-65% of your total calories. Carbohydrates are one of the main sources of energy for our body. So, if you often feel very fatigued and sluggish, it could be you are not getting enough carbohydrates. With media claims often suggesting that all carbohydrates are bad and should be avoided, you now know that’s not the case nor is that recommended. It’s about being mindful of which type of carbohydrates to incorporate into your diet. Choose fiber-based, “complex” carbohydrate sources more often, like those noted above.