If you've come across this article, there's a pretty good chance you want to learn more about carbs. In the health world, carbs are mentioned frequently. Good carbs, bad carbs, low-carb diets and even carb-up days are all common trends individuals engage in when it comes to incorporating carbs into a balanced lifestyle. So, which carb advice should you be following? At Bob's Red Mill, our main focus is the food. We believe that eating healthy, wholesome foods is an excellent way to live out a well-balanced lifestyle. Incorporating these nutritious foods into your meals will provide your body with an abundance of good carbs. Carbs that your body can use to keep you healthy and energized. Now, before we talk about which foods are the best source of good carbs, let's first discuss the difference between good vs. bad carbs.
What Are Good and Bad Carbs?
Nutrition is the key difference when determining what a good or bad carb is. Good carbs, also known as complex carbs, are often found in foods that contain high amounts of fiber. These good carbs are more complex, which means they take longer to be broken down by the body. Because complex carbs digest more slowly, they are often more filling than simple carbs and provide long-lasting energy. So, where can you find good carbs? Good carbs are most often found in whole foods like vegetables, fruits and whole-grain products.
Now that we've discussed good carbs, it's time to talk about bad carbs. Bad or simple carbs refer to processed foods that contain refined carbohydrates. These foods usually have little to no fiber and are made with mainly white flour and sugar. Due to their low fiber content, simple carbs are digested much more quickly than complex carbs. This quick digestion time can lead to swings in blood sugar levels. Additionally, the "full" feeling won't last as long, and, as a result, may lead to overeating. Foods like white bread, cookies, brownies, cakes and other processed baked goods contain simple carbohydrates.
Why is Fiber Important?
All this talk about good and bad carbs has led us to focus on one thing—the fiber content of foods. Fiber is naturally found in fruits, legumes, whole grains and vegetables. It's an essential part of a healthy diet and plays a vital role in a robust digestive system. There are two types of fiber, soluble (dissolves in water) and insoluble fiber (does not dissolve in water). Both are incredibly important and can be found in a variety of healthy foods.
Foods full of healthy carbohydrates have higher fiber content and are therefore digested more slowly. Because the body uses these carbs over a slower period, it does not cause an insulin rush. Additionally, the body can use that energy over several hours, keeping you full and energized for extended periods.
Let's Talk About Bad Carbs
When determining which foods contain bad or simple carbs, it's important to note that not all simple carbs are bad. An example of this is fruits and vegetables. Both great sources of essential vitamins and minerals, fruits and vegetables naturally contain simple carbohydrates. However, the naturally occurring fiber in these whole foods alters the way the body processes the sugars in these foods helping to slow down their digestion. This process treats the simple carbs found in fruits and vegetables like complex carbs.
While the simple carbs in whole food might not be bad for you, many simple carb foods should be limited in a healthy diet.
Simple carbs to limit in your diet include:
- Soda
- Candy
- Cookies
- Pastries
- Desserts
- Sweetened Beverages
- Energy Drinks
- Ice Cream
Let’s Talk About Good Carbs
When looking for healthy foods, full of complex carbohydrates to add to your diet, whole grains are often the best source. Full of important vitamins, minerals and fiber, they are a great source of energy. However, whole grains aren't the only source of good carbs out there. Many vegetables and some fruits contain a great number of complex carbs. A diet that includes a strong amount of good carbohydrates from whole grains, vegetables and fruits is necessary for a well-balanced lifestyle.
Nutrient-rich complex carbs to add your healthy diet include:
- Whole Grain Bread
- Whole Grain Pasta
- Barley
- Farro
- Quinoa
- Corn
- Legumes
- Sweet Potatoes
Good Carb Meals
Now that you better understand the difference between good and bad carbs, it's time to start including more nutrient-dense foods into your diet. To help you get started, we've put together a list of our favorite salubrious meals that are packed with complex carbs to help you stay energized and satiated all day long.
Curried Lentil and Sweet Potato Stew
This delicious Curried Lentil and Sweet Potato Stew is great for a savory lunch or light dinner. Fill your stew with flavor-enhancing ingredients like potatoes, red lentils, ginger and lemongrass. For an even simpler cooking process, you can use a multi-cooker to make this stew. It is a wonderful dish to make when you find yourself with a bunch of fresh herbs and spices on hand. This particular recipe calls for cilantro and lime to dress the dish along with ginger, ground pepper, turmeric and cumin. Add this soup to your collection of high-carb, good-for-you recipes. We're confident that you won't be disappointed.
Strawberry Basil Farro Salad
A delicious flavor combo, this Strawberry Basil Farro Salad is made with fresh basil, sweet strawberries and whole-grain farro. Topped with a creamy nutrient-packed dressing, it's the perfect summer salad shared with those you love. If you have a garden or Farmer's Market close by, then we recommend picking up a handful of fresh strawberries and basil to make this salad. To assemble, add cooked farro, strawberries, almonds and your homemade dressing together. Serve chilled or at room temperature for the best results.
Granola Stuffed Sweet Potatoes
Granola and sweet potatoes are two of the healthiest high-carb foods around. When combined, they create a nutrient-rich dish that makes for a great light dinner or side. Packed with fiber, nutrients and healthy carbs, this Granola Stuffed Sweet Potatoes recipe combines your favorite sweet and savory flavors in a mouthwatering way. Sweet potatoes, pumpkin seeds, rolled oats and delicious maple tahini are baked together to make this one of the best high-carb vegetarian dishes out there!
Breakfast Bulgur and Millet Grain Bowl
Haven't tried bulgur before? Then today is the day to start. Bulgur is an edible cereal grain made from dried and cracked wheat. It is sold partially cooked to ensure a faster cooking process and has a texture similar to quinoa. While lower in carbs than other grains, bulgur is a complex carb that is digested slower for long-lasting energy.
Grain bowls may seem like a go-to healthy meal -and they are! However, this Breakfast Bulgur and Millet Grain Bowl takes healthy to a whole new level. If you're not a fan of bulgur for breakfast, you will be after trying this dish. Savory millet, bulgur, veggies and eggs transform this grain bowl into the ideal health food. Top it off with fresh avocado and tamari and soy sauce for a truly appetizing, guilt-free breakfast.
Buttermilk Barley Pancakes
Pancakes are a breakfast dish that everyone has attempted to make at least once—while they may seem like a simple breakfast to whip up, perfecting the distinct "fluffy" pancake texture requires a certain level of skill. If you're searching for an easy-to-make pancake recipe that's also great for you, then try out these Buttermilk Barley Pancakes.
Loaded with healthy ingredients like barley and yogurt, these pancakes are extremely simple to make and a recipe that the entire family is bound to enjoy! When making these pancakes, we encourage you to get creative with the toppings.
Here is a list of our favorite pancake toppings:
- Fresh fruits
- Yogurt
- Fruit spreads and jams
- Honey
- Egg
- Savory foods (mushrooms, spinach)
- Ricotta cheese
- Dark chocolate
- Cacao nibs
There you have it, a complete guide to good carbs vs. bad carbs. Whether you're searching for more complex-carb foods to add to your diet or just want to learn more about carbs in general, we hope that this article has given you the knowledge needed to make healthier choices. Want to test out more "good carb" meals? We're sure that there is a recipe on this list that you'll love.
From sweet potatoes to corn, we'd love to hear about the good carb meals you indulge in regularly. Let us know what complex carbs foods you enjoy in the comments below! From everyone at Bob's Red Mill, thanks for reading!
