Good Carb and Bad Carb Diets

The Atkins and South Beach diets popularized "low-carb" diets, leading many people to believe that carbohydrates are bad for you and promote weight gain. This is a potentially unhealthy oversimplification. Carbohydrates are an important part of a healthy diet. Carbs provide the body with the fuel it needs for physical activity and proper organ function. The trick is to pick carbs that have nutritional value.

Carbs and Weight Gain

• The idea that carbohydrates cause weight gain is false. Calories, not carbs, cause weight gain. If one consumes more calories than the body needs, the unused calories get stored in the body as fat. If one consumes less calories than the body requires, the body will turn to its own stored fat to burn for energy instead.

The Low-Carb Diet

• Proponents of the low-carb diet argue that carbohydrates raise blood sugar and insulin levels, which causes weight gain. They are correct in stating that carbohydrates are the body's preferred source of energy. A low-carb diet forces the body to use up glycogen and stored body fat for energy. While some may lose weight following a low-carb diet, it is important to recognize that not all carbs are bad and in fact, some carbs are an important part of a healthy diet.

Bad Carbs

• Carbohydrates can be classified as "good" or "bad" depending on their nutrients, fiber content and impact on blood glucose or insulin levels. "Bad" carbs are also called "simple" or "high-glycemic" carbs. These include sugar, white bread, white rice, white potatoes, white pasta, crackers, cookies and chips. These carbs do not have any nutritional value and are made up of only glucose and fructose. They digest more rapidly than "good" carbs and cause blood sugar to spike.

Good Carbs

• "Good" carbs are also called "complex" or "low-glycemic" carbs. They do have nutritional value. Quinoa is an example of a good carb. It is packed full of protein, vitamins and antioxidants. Other good carbs include beans, oatmeal, sweet potatoes, whole wheat and whole grains. These carbs contain nutrients that promote good health.