As a preferred energy source, our bodies need carbohydrates to survive. Despite what some diets claim, 50% of our calories should come from carbohydrates for optimal performance. Some believe carbohydrates only come from bread, pasta, and cereal, which isn't true. There are much better options than these refined carbohydrates. Consider foods such as potatoes, whole grains, beans, peas, lentils, and fruit. They're good for you and contain a significant amount of smart carbohydrates.

There are two types of carbohydrates, and it is important to differentiate between them. Simple carbohydrates which are considered "bad" carbohydrates don't provide much nutritional value. Complex carbohydrates are considered "good" carbohydrates and have many health benefits.

What Are Simple Carbohydrates?

Simple carbohydrates are comprised of one or two sugar molecules and are easy to digest. Examples of simple carbohydrates include candy bars, soda, and baked goods. They create a surge in blood sugar that wreaks havoc on energy levels - think spike and crash!

Carbohydrates in the form of cakes, cookies, and candy are some of the most harmful for our health. While it's almost impossible to completely eliminate them from our diet, reducing consumption of them is a wise decision. Use these foods as a special "once in a while" treat rather than consuming daily.

Also, aim to eliminate sugar-sweetened beverages. As a registered dietitian nutritionist, I often discourage clients from completely eliminating certain foods from their diet, but this is an exception. Products like soda and sugar-added juice are often addictive with no health benefits gained. Cutting these from your diet will result in a huge improvement to your overall health.

What are Complex Carbohydrates?

Complex carbohydrates, or "Smart Carbs," are made up of long, complex chains of sugar molecules. Examples of complex carbohydrates include oatmeal, peanut butter, and fruits with edible skin. These carbohydrates are "slow" released and take longer for the body to digest. They offer fiber for GI health, are vital for sustaining energy levels, and provide fuel for the brain.

A diet that incorporates smart carbs is much healthier than a low carb diet. That said, portion-control is just as important as which carbs you are consuming. While pasta itself isn't unhealthy, portions of it often are. Pasta dishes you receive at a restaurant are sometimes two, three, or even four times an actual serving size. Cut your pasta portions in half. As a general rule of thumb, take half of a pasta entree home or split it with a friend.

Breaking it All Down

Many health organizations are urging people to incorporate complex carbohydrates into their diets. They are a preferred energy source and provide many health benefits - from GI health to brain health. So many foods have complex carbohydrates that are good for your body, whether you have diabetes or not.

Healthy diets include a variety of foods rich in vitamins and nutrients, fiber, lean proteins, healthy fats, and whole grains. Pay attention to portion-size, calorie-intake, especially for weight loss and weight management. Finding a healthy diet routine that cuts our simple carbohydrates doesn't have to be difficult. We make it easy with healthy meal plans designed to fit your lifestyle.