Sports Nutrition Print The Difference Between Good and Bad Carbohydrates Medically reviewed by facebook linkedin Medically reviewed by Richard N. Fogoros, MD on May 26, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Written by facebook twitter linkedin instagram Written by Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial policy Darla Leal Updated on June 25, 2019 More in Sports Nutrition Improving Performance Reducing Body Fat Carbohydrates (carbs) are an essential energy source, and vital for good health. When we eat carbohydrates, our body converts them into glycogen (sugar) supplying the energy we require for proper body function. The problem is many good carbs have been labeled bad and many fad diets recommend they be eliminated to lose weight, reduce fat, and improve lean mass. This potentially sets you up for nutrient deficiencies, reduced energy, and can impair exercise performance. Leaving out this important macronutrient from daily food intake is not the answer to losing weight or achieving a lean body. According to research, you may experience side effects as your body tries to make up for the sudden lack of fuel. Side effects of severe carb restriction can include dizziness, fatigue, nausea, weakness, and depression along with more serious health risks. In order to maintain good health and achieve your fitness goals, understanding the difference between good vs. bad carbs will be important. Once you know how to select the right carbohydrates, you will feel comfortable including them to support a healthy lifestyle. What's the Difference? Verywell / Alexandra Shytsman What is the difference between a good and bad carbohydrate? It will be important to understand the types of carbohydrates before answering that question. Carbohydrates can be described as follows: Complex carbohydrates: foods high in fiber and starch taking longer to digest before using glucose for energy. They contain important vitamins, minerals, and antioxidants. Slow-release energy for the body is supplied with consumption. Whole grains, beans, quinoa, legumes, oats, and brown rice are excellent sources of healthy complex carbs. Simple carbohydrates: foods containing natural sugars easily digested by the body and provide quick energy. Fruits, some vegetables, milk and milk products are rich sources of simple carbs. Simple carbs are also found in processed and refined foods like soda, white sugar, and pastries which should be avoided. Although fruits, veggies, and milk are considered a simple carb, they contain essential nutrients, fiber, and protein and act more like complex carbohydrates when digested. What Carbs Should I Eat and Avoid? Verywell / Alexandra Shytsman Selecting the right carbs is important for a healthy body. The best carbohydrates come from natural sources and not from a box. They include nutrient-dense foods like whole grains, vegetables, and fruits. Eating an ear of corn from the husk versus corn flakes, a peeled orange over processed juice, a baked potato instead of a bag of chips are great examples of choosing a good carb over a bad carb. Using brown rice over white, whole grain or wheat flour over white is another way to select good carbs. The following list of good carbs are recommended for a healthy diet: Vegetables - Eat a variety every dayWhole grains - Oats, quinoa, brown rice, and barley are just a few Nuts and seedsWhole fruitsBeans and legumesTubers - Sweet potatoes, potatoes Avoid bad carbohydrates lacking in nutrient value contributing to an unhealthy body. Bad carbs include overly processed, nutrient stripped food products lining most grocery shelves. Beware of fancy food labels promising low fat, sugar-free, fat-free, enriched, low calorie, and no sugar added. Unfortunately, bad carbs like these have hit the fitness scene disguised as healthy products. It’s important to become well versed in recognizing a bad carb and eliminating them as much as possible from our diet. If you’re unable to understand the ingredient list, it’s probably a bad carb. The fewer ingredients to a packaged food item the better. Packaged foods should have few ingredients and a short shelf life to be considered a healthier buy. Eliminating processed carbohydrates like white bread, pastries and soda are great ways to avoid bad carbs. The following list of bad carbs are recommended to be avoided for improved health: Sugary drinks - Soda, sugar added sports drinks, and carbonated watersJuices - Most are filled with added sugar and preservativesWhite bread - Refined product lacking nutritional valueProcessed foods - Lack nutritional value and filled with preservativesIce cream, candy, and milk chocolate - Lacks nutritional value, high in sugar and preservatives. Quality dark chocolate can be included in a healthy diet. The best carbs will be whole real foods, typically not in a package, and include vegetables, fruits, and whole grains. Good Carbs and Fiber Verywell / Alexandra Shytsman Dietary fiber comes from complex and simple carbohydrates. The Dietary Guidelines for Americans suggest we consume 45-65 percent of our diet from healthy carbohydrates to meet fiber requirements. Our fiber intake should range between 25-35 grams daily. Chronic studies show diets high in fiber help with fat loss, improved digestion, and reduced risk of disease. We require two types of fiber for optimal health and fitness: Insoluble fiber isn’t broken down during digestion and absorbed into the bloodstream. It adds bulk to our poop for easier elimination reducing the incidence of constipation. The following foods are good carbohydrates and a great way to consume insoluble fiber: Whole wheat breadBarleyBrown riceCouscousBulgur or whole grain cerealsWheat branSeedsMost vegetablesFruits Soluble fiber absorbs water and becomes a sticky gel inside our digestive tract that helps soften poop for easier elimination. It also binds to cholesterol and sugar slowing or preventing their release into the bloodstream. Soluble fiber promotes good gut bacteria reducing inflammation and boosting our immunity. The following foods are good carbohydrates and great sources of soluble fiber: OatmealOat branBarleyNuts and seedsMost fruits Dry beans and peasAvocados More About Carbohydrates The following carbohydrate comparison explains why carbs aren’t created equal: Good Carbs Low to moderate calories - We can eat larger amounts with lesser caloriesNutrient values - Wide variety providing essential health benefitsNo refined sugars or refined grains High fiber content - Shown to regulate blood sugar and insulin levels, reduce bad cholesterol, assist in weight loss, improve digestion, and other health benefits Low in sodiumLow in saturated fat, very low to no cholesterol, and no Trans fats Bad Carbs High in calories for a small portion High in refined sugars - Studies show refined sugars like high fructose corn syrup make up more than 20% of the calories we eat each day. Refined sugars are linked to disease, obesity and type 2 diabetes. White sugar, high fructose corn syrup, and added sugars are examplesHigh in refined grains - Wheat flour stripped of nutrient value made to look white in colorNutrient value - Zero to minimalFiber - Zero to minimalSodium - High Fats - HighCholesterol - HighTrans fats - High A Word From Verywell Carbohydrates are an essential part of healthy nutrition and our primary energy source. This doesn’t mean loading up on the bad stuff like pastries and soda but choosing good carbs to achieve optimal health and fitness. Carbs aren’t created equal and being able to identify the good from the bad will help you feel better about keeping them in your diet. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Yancy WS, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004;140(10):769-77. doi:10.7326/0003-4819-140-10-200405180-00006 Slavin J, Carlson J. Carbohydrates. Adv Nutr. 2014;5(6):760-1. doi:10.3945/an.114.006163 Miles MP. Carbohydrates for Physical Activity. American Journal of Lifestyle Medicine. 2012;6(2):121-132. doi:10.1177/1559827611431053 Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9 Additional Reading National Academies Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 9-5-02