CHOOSE YOUR CARBS CAREFULLY

Choose healthy carbs that are high in fiber and are digested slowly. Good carbs are whole foods — foods that spoil, rot and don’t have a nutrition label (in other words, made from nature).

Bad carbs are manmade or made in a factory and lead to many more health problems.

— JAIME ALONZO

Refined carbs are those full of sugar and stripped of all nutrients. White bread, biscuits and candies are perfect examples. What makes them unhealthy is that they pack plenty of calories but lack nutrients such as vitamins, minerals and fibers. When consuming refined carbs, you are absorbing sugar straight into your bloodstream, which raises your blood-sugar level.

Unrefined carbs, such as vegetables and fruits, contain lots of nutrients like antioxidants, minerals, vitamins and fiber — all necessary to help our body achieve optimal function. These nutrients also help fight inflammation and improve our digestive system, heart and bone health.

Low-carbohydrate diets might seem the logical approach to lowering blood sugar in people with diabetes. However, foods that contain carbohydrates are important sources of energy, fiber, vitamins and minerals. Therefore foods that contain carbohydrate are important components of the diet for individuals with diabetes. According to the American Diabetes Association, a dietary pattern that includes carbohydrate from fruits, vegetables, whole grains, legumes and low-fat milk is encouraged for good health.

— ANNA GUNTER

GOODvs.BAD carbs

• Whole wheat pasta

• Barley

• Fruits and vegetables

• Low-fat dairy products

• Legumes such as beans, soybeans, peas and lentils.

• Whole grains

• Soda

• Candy

• Artificial syrups

• Sugar

• White rice, white bread and white pasta

• Potatoes

• Pastries and desserts

SOURCES: healthyeating.sfgate.com/list-healthy-carbs-7308.html; everydayhealth.com/diet-nutrition/101/nutrition-basics/ good-carbs-bad-carbs.aspx