Carbs Research Paper

Carbs are our body’s primary energy source, therefore they are a crucial part of a healthy diet. Carbs should not be avoided all together, that being said there are “good carbs” and “bad carbs”. Simple carbs have been labeled as bad carbs, while complex carbs have taken on the name of good carbs, and this is based on what our bodies do with them. Complex carbs such as whole grains and legumes take more time for the body to break down and use so they give us a more even or extended amount of energy. Simple carbs get their name because they are easy to digest and therefore are of little value to your body. They are also high in sugar and low in fiber. This is where I get confused because fruits and veggies are simple carbs composed of basic sugars but they are good for you unlike cake and cookies. The reason for this is because they are also full of fiber so this changes how our bodies
If you are going to eat anything out of the simple carb category, a baked potato or white rice is the better choices. But even better yet would be to pick brown rice, or a sweet potato. You always want to check labels to look for whole wheat flour and if it contains fiber; these are the better choices. Simple carbs can raise your glycemic index (blood sugar) levels after eating them. Lower glycemic index foods are better for you and you feel full longer. For comparison: White rice=64, and Brown rice=55 on the glycemic index. Corn flakes=81 while 100% bran cereal=38. Now a food item to throw a wrench in it is Watermelon, it has a high glycemic index but it is low in glycemic load so it won’t affect you much. We need to be taking advantage of the health benefits of good carbs by choosing carbs full of fiber. We need to be watching out for refined and processed carbs. Adults should get 45% to 65% of their calories from carbs, 20% to 35% from fat, and 10% to 35% from protein. A diet low in fiber can lead to a high risk for heart disease, colon cancer, and