Whether it’s chips, pretzels, popcorn, or a serving of French fries, we’ve all experienced salt cravings before. Not only are salt cravings common but they are normal and there are many biological reasons why our bodies crave salt. While the taste of salt might be highly addictive, especially in the processed food form, there are a number of physical and habitual reasons why you might be craving salt and, fortunately, there are plenty of things that you can do to help mitigate the cravings in the first place and address them when they arise.

What is Salt?

When you think of salt chances are you think of table salt, the kind in your kitchen cupboard, or the kind you shake onto fries. While this is salt, real salt is a little more complex as it comes in many different forms, shapes, and sizes and serves many different functions. Aside from water, salt is the most omnipresent food ingredient consumed by humans and it has been used across cultures for centuries. In ancient times, salt was highly valued and used as a method of trade and currency. In fact, salt was so highly valued that the word “salary” was derived from the word “salt”.

Salt is a crystalline mineral made of two elements and is also known as sodium chloride or the chemical compound NaCl. Salt occurs naturally in many parts of the world as the mineral halite and as mixed evaporates in salt lakes. All salt comes from the ocean, be it the Atlantic or a long-forgotten sea, and is left behind when seawater evaporates as sea salt or when mined from ancient underground lakes and seas as rock salt. Today, salt is commonly used to flavor food, however, it is also used as a food preservative since bacteria growth is halted in a salt-rich environment.

Why Do We Need Salt?

Salt is an essential nutrient and the human body can’t live without some salt. The body’s interior ocean is salty and sodium is one of the electrolytes, along with potassium and chloride, that help to regulate the body’s movement of water, as it is a major component of extracellular fluid. Salt is vital for balancing the fluid level of the blood, regulating extracellular fluid, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal system, stomach acid production, and proper nutrient absorption in the intestinal tract. In fact, since salt is so essential to human survival, we are hard-wired to crave salt to ensure that we consume adequate amounts.

Why Do I Crave Salt?

Over the course of human history, finding salt was difficult, so craving salt became a survival mechanism. The chemical requirements of the human body demand that the salt concentration in the blood be kept constant; if the body does not get enough salt, a hormonal mechanism compensates by reducing the excretion of salt in the urine and sweat, but it cannot reduce the output to zero. Does this mean more salt is better? As with all foods, too much of a good thing can be a bad thing when it comes to our health, and there is a big difference between refined salt and natural salt. The reality is, that most sodium in the standard North American diet now comes from processed foods, not the salt shaker, as roughly 70% of salt is consumed through food products off the grocery store shelf.

Although essential, salt is also highly addictive and with too much (or too little) our bodies will become unbalanced. Health Canada suggests that individuals over the age of 14 not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. Part of the confusion around salt lies in the fact that some salt cravings are driven by overconsumption of salt, while other salt cravings are driven by underconsumption of salt.

The Top Reasons We Crave Salt

Why an individual craves salt will vary from person to person based on lifestyle factors, diet, activity level, general health, and consumption. For some, a craving for salt may indicate a physical need for salt or an underlying condition, while for others it may indicate a habit or a slight addiction to salty foods. Although everything is dependent on the individual, here are some of the most common reasons why we crave salt.

1. Dehydration

A constant craving for salt may be a sign that you are dehydrated since sodium is a natural electrolyte that helps to balance the fluid levels of our cells. Since the body requires a certain level of fluids to function properly when those levels fall below normal you may start craving salt, this is your body’s way of encouraging you to drink more water. Some research suggests that mistaking dehydration for hunger may trigger cravings for salt since dehydration causes you to believe you need to eat when you really need a liquid intake.

2. Electrolyte Balance

Sodium, along with potassium, controls the influx of water into our cells, so consuming water without an appropriate electrolyte balance in the diet means the body will struggle to actually put any water consumed to good use. A craving for salt due to electrolyte imbalance is more common in individuals who are physically active, exercise a lot, and/or sweat a lot, given they are losing electrolytes at more rapid rates through perspiration. An imbalance of electrolytes can be caused by not consuming enough salt in the diet in the first place, or by not replenishing electrolytes after rigorous exercise. This is why electrolyte drinks are recommended for people who exercise excessively, especially in warm climates for long periods of time.

3. Habit

If you grew up with the salt shaker on the table, salting your food before even tasting it, or eating a lot of packaged foods, you may simply be accustomed to the taste of salt and find low-salt foods bland or boring. As with all foods, too much of a good thing can be a bad thing, so you may need to work on slowly decreasing your salt intake to allow your palette to adjust. To help with the process, try to add more herbs and spices to cooking for flavor, use low-sodium or low-salt food options, or add a tiny sprinkle to your food right before eating before adding more. It is important to understand that salt does not need to be avoided, it is essential for human health, but quality matters and is it best to focus on natural salt paired with whole foods as opposed to refined salt found in processed foods.

4. Underconsumption

On the contrary, for some individuals underconsumption of salt may actually be the reason for salt cravings, as the body may be naturally asking for it. Since salt is an essential nutrient that is vital for optimal health, a general avoidance of salt can also lead to salt cravings.

5. Stress

Stress can also influence salt cravings given our adrenal glands, which produce adrenaline, cortisol, and aldosterone, regulate sodium in the body, so when taxed they become less efficient at regulating sodium. The adrenal glands are responsible for releasing cortisol; a hormone that helps to regulate blood pressure and your body’s response to stress. Research suggests that people with higher levels of sodium release lower levels of cortisol during stressful periods, therefore, craving salt may be a sign be the body is dealing with added stress. Not to mention, stress depletes the body’s resources of water-soluble micronutrients such as B vitamins, vitamin C, and all of the minerals, which are all impacted by water levels, which are regulated by salt.

6. Lack of Sleep

Not only does lack of sleep generally make you more fatigued which can cause you to reach for more food for energy, but poor sleep has been shown to contribute to hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on cravings. Cortisol, the body’s natural stress hormone, can become disrupted when a person is chronically fatigued, which puts stress on the body, leading them to crave more comfort foods. Not to mention, lack of sleep has also been shown to increase ghrelin, also known as the hunger hormone, and decrease leptin, the gatekeeper of our appetite, making cravings more difficult to interpret and manage.

7. Hormones & PMS

Hormones are in a constant state of flux, and depending on the current situation or state, the need for salt may increase during specific periods of time. For example, during pregnancy nutrient requirements increase in general and the need for sodium may also increase slightly to help manage increased blood volume and fluid levels, which can lead to increased cravings, although this is dependent on individual diet. Additionally, menstruation and PMS have been shown to have an impact on salt cravings. Several days before women begin their period, they may experience a wide range of symptoms including mood swings, loss of sleep, and food cravings. For some women, these cravings can be intense and they may crave a variety of salty or sweet foods.

Other Reasons for Salt Cravings

In addition to these everyday causes, there are specific underlying medical conditions such as adrenal insufficiency, Addison’s disease, Bartter’s syndrome, and cystic fibrosis that cause salt cravings. In fact, both too much and too little sodium can have adverse effects so it is vital to consult a medical professional if adverse or abnormal symptoms persist.

How to Tackle Salt Cravings?

As with any craving, the first thing to do is to address your overall food intake. Consider how much salt you are consuming and what format you are consuming it in. If you are consuming a diet rich in processed and packaged foods, which are high in sodium, consider how you can reduce this overall intake or how you might be able to reach for low-sodium options. Additionally, consider how you can add more nutrient-dense whole foods such as meat, vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, and cook meals from scratch in order to help eliminate some of the added sodium in pre-made or processed foods. When cooking from scratch, ensure that you are using natural sea salt or rock salt instead of refined salt to help ensure that you are using the best quality salt possible. Finally, ensure that you are consuming adequate water and fluids to help to ensure you are well hydrated, as well as focus on reducing stress or working on stress management techniques.

The Bottom Line

Salt is an essential nutrient and the body is hard-wired to crave salt but the quantity and quality of salt that you consume are important to consider. Although salt is vital for optimal health, be sure to consider the format in which you are consuming salt, and do your best to focus on natural salts as opposed to the high levels of sodium found in processed foods. A craving for salt from time to time isn’t unusual, however, if you find yourself constantly seeking salt you may be experiencing a more serious health issue and it is recommended that you seek medical attention.

Pasta is one of those pantry staples that most households always have on hand, but is pasta healthy? Whether you buy white or whole wheat, spaghetti, penne, or fettuccini, here is everything that you need to know about pasta and whether or not it’s actually good for you.

Is Pasta Healthy?

Nutritionally speaking, pasta is a source of carbohydrates and, depending on the type and how it is served, can either be a nutrient-rich dish or an incredibly rich source of calories. Therefore, in order to answer the question; “Is pasta healthy or unhealthy?” we need to consider the type of pasta, how it was made, the ingredients it contains, as well as how much and how often it is being consumed.

What is Pasta and How is it Made?

In Italian, the word pasta means “paste” and refers to a mixture of durum wheat flour, water, and/or eggs used to create an unleavened dough that is formed into sheets or shapes and cooked in boiling water. Today, the term “pasta” is used to describe a wide variety of noodle shapes from different doughs, although traditional pasta is made using semolina flour, the flour made from the endosperm of durum wheat.

Dry Pasta vs. Fresh Pasta: Which is Better?

Once made into shapes, pasta can be divided into two broad categories; dried pasta (pasta secca) and fresh pasta (pasta fresca). Fresh pasta is typically mixed, cooked, and eaten immediately, while dried pasta is prepared and stored for a later time.

Fresh pasta is made from a simple dough of eggs and flour, usually all-purpose flour or “00” high-gluten flour. This dough is then kneaded, much like bread dough, and pressed through rollers until it’s as thin as desired before being cut into noodles. Because it contains eggs and additional water, fresh pasta is more tender than dried pasta and takes about half the time to cook. Conversely, dried pasta is made from finely ground semolina flour, water, and (sometimes) salt. Once mixed into a paste, the dough is pushed through moulds and cut into the wide variety of pasta shapes we know and love. Unlike fresh pasta, this pasta is dried at a low temperature for several days until all the moisture has evaporated allowing it to be stored in the pantry almost indefinitely. Nutritionally speaking there is very little difference between fresh and dried pasta given the ingredients used to make them are so similar.

White Pasta vs. Whole Grain Pasta: Which is Better?

The difference between whole-grain pasta and white pasta (or refined pasta) is simply that the flour used to make whole-grain pasta contained the entire grain (bran, germ, and endosperm), while the flour used to make white pasta only contained the endosperm.

A grain of wheat contains three edible parts: the bran, the germ, and the endosperm. When ground into flour, grains are broken down into tiny pieces, and the bran, germ, and endosperm are separated in the process. From here, these different parts can be separated, or combined, to make different types of flour, including whole wheat flour and white flour. Nutritionally speaking, whole grain pasta will contain slightly more nutrients and fiber, given it still contains the bran and the endosperm, however, it can also contain more anti-nutrients (found in the bran and germ) making it more difficult for some people to digest. Although often touted as nutritionally superior, whole grain pasta is not necessarily a healthier option than white pasta and, regardless of which you choose to eat, you should always read the label and opt for versions with minimal ingredients and limited additives and preservatives.

What about Pasta Alternatives?

In addition to traditional wheat-based pasta, you can now easily find noodles made out of buckwheat, rice, chickpeas, and lentils leaving lots of options to suit people’s needs, however, it is important to understand that these options are not necessarily better than traditional wheat-based pasta, they are simply different. For those who can not consume wheat or gluten for allergy, intolerance, or dietary reasons pasta alternatives are a great way to enjoy a noodle dish, however, if you looking at pasta alternatives thinking they are superior options you are misguided. Trying to compare wheat pasta to chickpea pasta or lentil pasta is like trying to compare apples to broccoli – they are completely different foods with completely different nutritional benefits.

Is Pasta High in Carbs?

Pasta, much like any grain or grain-based product is a source of carbohydrates; a 1-cup serving of whole-grain pasta contains 63 grams of carbohydrates and 5 grams of fiber, while a 1-cup serving of white pasta contains 60 grams of carbohydrates and 2 grams of fiber. To give context, a 1-cup serving of oatmeal contains 54 grams of carbohydrates, a 1-cup serving of white rice contains 44 grams of carbohydrates and a large apple contains 38 grams of carbohydrates. Therefore, a serving of pasta may be slightly higher in carbohydrates than some carbohydrate-based foods, however, it is not dramatically higher as it is often made out to be.

But, Is Pasta Bad for Weight Loss?

The long and short answer to this question is no. No one individual food will be the reason for weight loss or the reason for weight gain. A person’s weight is influenced by a variety of different factors including food quality, total caloric intake, and activity level just to name a few. Therefore, assuming that you are consuming a diet of whole foods and eating in a calorie deficit, including pasta will not impede weight loss or force weight gain. Like any food, how much you eat is important so paying attention to the portion size of pasta is vital if weight loss happens to be your goal.

So, What’s the Healthiest Pasta to Buy?

When it comes to buying pasta, here are some simple tips to ensure that you’re getting the highest quality and healthiest pasta available:

• Ingredients: Pasta doesn’t have many ingredients to begin with but the shorter the list the higher the quality. Essentially, the ingredients should include flour and water, specifically durum wheat semolina, durum wheat, or semolina flour.
• Color: For dried pasta, look for noodles that are opaque and pale yellow, almost white in color.
• Texture: Cheaper pasta has a very smooth, almost plastic appearance, and tends to cook up stickier and gummier. If you’re willing to spend a little more, look for bronze die-cut pasta, which has a textured surface and is typically traditionally soaked making it easier to digest.
• Fiber: Look for pasta that has at least 2 grams of fiber per serving or opt for whole-grain versions if needed.
• Sodium: Look for pasta with 0 grams of sodium per serving (or very little added sodium) given salt can be added during the cooking process.

The Bottom Line

Pasta is a healthy food that can be included in a healthy diet. Since pasta is a rich source of carbohydrates it is important to be mindful of portion sizes and opt for high-quality versions made with minimal ingredients. Nutrition is all about context and, therefore, when consumed in a well-balanced diet of whole foods pasta is likely nothing to be concerned about.

Bread is a staple food in many countries and has been eaten worldwide for thousands of years, however, at the same time, it is one of the most controversial foods in the Western world. By some, it is said to be a nutritious source of fiber and essential nutrients, while others suggest it is the cause of weight gain and disease, so which is it? Is bread good for you? Or is bread bad for you?

It should be said that no individual food alone will make you healthy or unhealthy. When it comes to your diet and your health, everything is about context; the type of food that you eat, the format in which you eat it, the amount that you eat, and the frequency at which you consume it, in addition to many other lifestyle factors. Therefore, in order to determine if bread is good or bad for you, we need to consider, the type of bread, how it was made, the ingredient it contains, as well as how much and how often you are actually eating it.

Is Bread Bad For You?

Nutritionally speaking, bread is a source of carbohydrates, and, depending on the type of flour used to make it, bread contains varying amounts of complex carbohydrates, simple carbohydrates, fiber, and nutrients. Because there are so many different ways to make bread, it is important to understand that not all types of bread are created equal, and it all begins with what the bread was made with.

1. Consider the Type of Flour Used

A grain of wheat contains three edible parts: the bran, the germ, and the endosperm. The bran contains antioxidants, B vitamins, and fiber and helps to protect the seed until it is ready to grow; the germ contains B vitamins, some protein, and minerals, and stimulates the growth; and the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals and stores the energy that the plant uses as food. When a grain of wheat is ground into flour, it is broken down into tiny pieces and the bran, germ, and endosperm are separated in the process. From here, these different parts can be separated, or combined, to make different types of flour and this can have a large impact on whether the bread is healthy or not.

Whole Grain Flour vs. Refined Flour

Bread can be made from both whole-grain flour and refined flour. The difference between whole-grain flour and refined flour is simply that the entire grain (bran, germ, and endosperm) was used to make whole-grain flour, while only the endosperm was used to make refined flour. Nutritionally speaking, whole grain flours are slightly more nutrient-dense, because they still contain the bran and germ, however, refined flours are not always a poor choice. Bread made from refined flour simply means that only the endosperm was used to make the flour, however, it is how this flour is treated after milling, and what is added to it, that will determine if it remains a good choice or not.

Sprouted Grain Flour vs. Regular Flour

In addition to what part of the grain was used to make the flour, another factor to consider is how the grains were treated before they were actually milled. By sprouting grains, such as wheat berries, prior to milling, you are able to unlock more of the grain’s nutritional benefits. The sprouting process, much like the fermentation process in baking, helps to mitigate the grain’s antinutrients, such as phytic acid and gluten, which helps to ensure the grains are more easily digested and their nutrients are more bio-available once consumed. Generally speaking, only whole grain flours are made from sprouted grains as the bran, germ and endosperm must be intact in order for the grain to sprout.

Unbleached Flour vs. Bleached Flour

Another factor to consider is how the flour was treated after it was milled, as refined flours are often treated by bleaching, either with chlorine or benzoyl peroxide, once they have been ground. Not only does bleaching add a chemical layer to the flour, but it also damages the starch and protein content of the flour. Although the bleaching process results in a whiter, finer-grain flour with a softer texture, which makes for a lighter and fluffier bread, some of the nutritional value is lost in the process.

Wheat Flour vs. Other Grains

In addition to traditional wheat, bread can also be made from many other grains including rye, kamut, spelt, oat and millet, just to make a few. Much like wheat, these grains can be made into whole grain flour or refined flour, as well as be bleached or unbleached. It is important to understand that these flours are simply made from different grains, they are not necessarily better or worse than wheat flour. Although wheat flour is the most common bread flour, these other grain flours can be found on their own in bread, as in the case of rye bread, but are more commonly found together in multigrain bread, where the grains are combined to make a bread out of multiple types of grains.

2. Consider the Way it was Made

Once you’ve considered the type of flour used to make the bread, the next step is to consider how the bread was actually made. There are essentially two primary ways to make bread; the traditional method or the commercial method.

Traditional Bread Process

In the traditional bread process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment. This starter, or natural leaven, is then paired with additional flour and salt and used to make the dough rise. The rising alone is a multi-stage process that can take hours, and by the time the loaf goes into the oven, it can be up to three days in the making. The initial starter is then kept alive through ongoing feedings for the purpose of leavening additional bread dough in an ongoing manner, and it is the actual process of natural leavening with wild yeast that defines a loaf as sourdough. Not only does this traditional process of making bread only involve three ingredients, but the natural fermentation process helps to pre-digest the grains to make them more easily digested and their nutrients more bio-available once consumed. In fact, it is the bacteria present in the fermentation process that helps to mitigate the negative health impacts of the bran, germs, phytic acid, and gluten present in the grains.

Modern Commercial Bread Process

The second most popular method is the commercial bread method using baker’s yeast. Because the process of making bread from traditional methods is so time-consuming, up to three days in the making, in the late 19th century baker’s yeast was developed to help speed up the fermentation process of the flour and, therefore, large-scale industrial baking soon flourished. Although the invention of baker’s yeast did help to speed up production time and reduce costs, the lack of natural fermentation does not allow for the same nutritional benefits. Without the natural bacteria present in the dough, the anti-nutrients present in the grains are not broken down in the same manner. Therefore, when baker’s yeast is being used to prepare bread, sprouted grain flours is a more ideal flour to use given the sprouting process has already helped to mitigate the negative impacts of the anti-nutrients.

3. Consider the Ingredients

Although real bread is only made with minimal ingredients; flour, water, and salt, most of the bread found in our grocery stores today contains much more than that. Not only will bread made with refined flour contain added vitamins and minerals (which is required by law in Canada), but many commercial breads will also contain added sugar, vegetable oils, flavors, and additives to help preserve their texture and keep them shelf-stable. Although enriched flours are not something to be overly concerned with, the unnecessary additives and preservatives are certainly less than ideal. If you’re not sure what your bread contains, just read the ingredients because you might be surprised at what you find.

So, is bread good for you?

Walk down any grocery store bread aisle and you will notice that there are dozens of different options to choose from, however, once you’ve considered the flour used, how it was made and the ingredients it contains, separating the good bread from the bad bread is actually quite simple. When it comes to bread, the healthiest options are:

1. Sourdough Bread: This is unquestionably the healthiest and most natural form of bread. Made with only 3 ingredients and naturally fermented, sourdough is easily digested and a source of nutrients.
2. Sprouted Grain Bread: Because the flour is made from sprouted grains, sprouted grain bread is more easily digested and nutrient-dense than commercial bread made of refined flour. Sprouted grain bread typically also contains fewer additives and preservatives.
3. Whole Grain Bread: If you are unable to find sourdough or sprouted grain bread, whole grain bread is the next best option. Whole grain bread contains more nutrients than bread made from refined flour, however, always read the ingredient and pick the option with the fewest additives and preservatives.

But, doesn’t bread make you fat?

The simple answer to this question is; no. No individual food is solely responsible for weight gain or weight loss, rather, it is a cumulative effect based on diet, exercise, and lifestyle factors. Although bread has been demonized for being high in carbs, it is important to understand that, gram-per-gram, bread contains the same amount of calories as protein, and whether you are eating 50 grams of carbohydrates from bread, potatoes, or oatmeal will likely not make a difference. Weight gain is impacted by the total amount of calories you consume, in addition to other lifestyle factors, not solely by how much bread you ate.

Is eating bread every day bad?

Unless you have an allergy or intolerance to grains or gluten, generally speaking, there is no downside to eating bread. Of course, that doesn’t mean you can eat as much as you want, as with all foods, too much of a good thing can still be a bad thing. However, when consuming high-quality bread such as sourdough or sprouted grain bread, bread can serve as a good source of energy, source of fiber, and source of nutrients in a healthy diet.

The Bottom Line

Bread is nothing to be afraid of. As with all food, quality matters, and focusing on real food forms of bread is vital. Sourdough and Wonder Bread are not created equal and it is always important to keep that in mind when discussing food. No one individual food will make or break your health (or your waistline), so when it comes to bread, read the ingredients, opt for sourdough, sprouted grain bread, or whole-grain bread, and enjoy it in conjunction with a diet of real food and an active lifestyle.

There is no question that carbs are the most controversial macronutrient. Carbs have been blamed for everything from waistlines to disease, however, it is important to understand that not all carbs are created equal. In fact, many carbohydrates are rich sources of energy and nutrients making them a valuable part of a healthy diet. So, let’s review carbohydrates, and the different types, and answer the question; what are good carbs?

What are Carbs?

Carbohydrates, also known as carbs, are one of three primary macronutrients, along with protein and fat, that are found in our food. The term “carbohydrates” is actually an umbrella term for foods that contain single, double, or multiple units of sugar known as saccharides. The three primary dietary components of carbohydrates are:

• Sugars: Sweet-tasting, short-chain sugar molecules which include glucose, fructose, galactose, and sucrose, also known as monosaccharides (meaning one), disaccharides (meaning two), or oligosaccharides (meaning few).

• Starches: Long-chain sugar molecules which are converted into glucose by digestion, also known as polysaccharides (meaning many).

• Fiber: Non-digestible form of polysaccharides found in plant foods.

With the exception of fiber, the primary function of carbohydrates in the diet is to provide energy. Once consumed, all carbohydrates are broken down into sugar (glucose) by the digestive tract to be used as a source of energy by the body. Essentially, any food that contains sugar, starch, and/or fiber contains carbohydrates.

Complex Carbs vs. Simple Carbs

Depending on the total number of saccharides (sugars) present in the structure, carbohydrates are classified as mono- (1), di- (2), oligo- (3-20), or poly- (20+) saccharides. Monosaccharides and disaccharides (sugars) are considered simple carbohydrates, while oligosaccharides and polysaccharides (starches and fiber) are considered complex carbohydrates.

Simple carbohydrates can be identified by their sweet taste and can be found in both whole food and processed food forms. Simple carbohydrates can be found in natural sweeteners such as maple syrup or honey, fruits, and some vegetables, however, the most prominent form of simple carbohydrates is processed food. This includes items such as fruit juice, soda, candy, and any form of processed sugar. Given simple carbohydrates are (typically) low in fiber and starch, they are quickly digested, reach the bloodstream more rapidly, and, therefore, have a large effect on insulin and blood sugar.

On the contrary, complex carbohydrates are rich sources of starch and fiber and are predominantly found in vegetables, whole grains, beans, and lentils. Thanks to their fiber content, these forms of carbohydrates take longer to be digested, are slower to reach the bloodstream, and, therefore, have less of an effect on insulin and blood sugar. However, the format in which complex carbohydrates are consumed can greatly influence whether they remain a source of complex carbohydrates or not. For example, whole grains are a form of complex carbohydrates, but when milled into refined flour and baked with sugar they become a form of simple carbohydrate given the fiber and nutrient-dense bran and germ are removed in the process. These forms of carbohydrates are often referred to as refined carbohydrates and include items such as cereals, muffins, cookies, crackers, and pastries, just to name a few.

Although almost all forms of carbohydrates will contain a combination of sugars, starches and/or fiber, carbohydrate-based foods are typically categorized by what they contain the most of. Because natural sweeteners and fruit contain more sugar than starch or fiber, they are categorized as sugars; because whole grains and legumes contain more starch than sugar or fiber they are categorized as starches; and because vegetables contain more fiber than sugar or starch, they are categorized as sources of fiber.

What Are Good Carbs?

The term good carbs typically refers to sources of complex carbohydrates because they are lower in sugar and higher in starch and fiber. Thanks to their long chains of sugars, they take longer for the body to break down and digest, which means that their energy will be released at a more consistent rate throughout the day. Not only are these forms of carbohydrates rich in fiber and starch, but they are also rich in vitamins, minerals, and phytonutrients. Forms of good carbs include:

• • Vegetables: Leafy greens, peas, carrots, broccoli, beets, etc…
  • Starches: Potatoes, sweet potatoes, squash, etc…
  • Whole Grains: Oats, rice, barley, millet, teff, etc…
  • Beans: Black beans, kidney beans, white beans, chickpeas, etc…
  • Lentils: Red, green, yellow, etc…

In fact, when opting for high-quality versions that are high in fiber and low in sugar, sourdough bread, sprouted grains bread, whole-grain bread and some forms of pasta can also be considered forms of complex carbohydrates.

What Are Bad Carbs?

On the contrary, the term bad carbs is typically applied to forms of simple carbohydrates. Because these forms of carbohydrates are higher in sugar and lower in fiber and starch, they are considered less than ideal sources of carbohydrates. However, it is important to make the distinction between whole food sources of simple carbohydrates (fruit, milk, honey, etc..) and refined food sources of simple carbohydrates (soda, candy, and sugar). As the name implies, refined carbohydrates are carbohydrate-based foods that are no longer present in their natural form. Although they may have been harvested in the fields, the way they have been processed is very far removed from their original format. The term refined carbs specifically refer to grain-based products and/or sources of processed sugar. Not only are refined carbohydrates devoid of their own nutrients, but they are considered forms of “empty” calories. Conversely, whole food forms of simple carbohydrate, such as fruit, are still in their natural form and, in addition to natural sugar, also contains fiber and essential nutrient. Therefore, to make the generalization that all simple carbohydrates are “bad carbs” is not accurate, since it is the format in which they are consumed that is most important.

So, What are the Healthiest Carbs to Eat?

When it comes to carbs, it is important to understand that any form of whole-food carbohydrate can be considered healthy. Although complex carbohydrates are often considered “good” carbs, whole food forms simple carbohydrates such as fruit, milk, maple syrup, and honey can most certainly be considered healthy and can be included in a healthy diet. Almost all carbohydrate-based whole foods contain a combination of sugar, starch, and fiber, so trying to pit them against each other is largely a waste of time. Instead of picking apart carbohydrates in their whole food form, it is best to focus on limiting refined sources of simple carbohydrates as much as possible.

The Bottom Line

Although the terms “good carbs” and “bad carbs” are commonly used, they are a very confusing way to define carbohydrates. Whether or not a carbohydrate is a healthy choice or not, should not be defined by whether they are good or bad, or simple or complex. Just because processed carbohydrates are not ideal sources of nutrients, it makes no sense to demonize all carbohydrate-containing foods. So, rather than solely focusing on good carbs and bad carbs, focus on whole food carbohydrates instead; fruits, vegetables, whole grains, beans, and lentils. All of these forms of carbohydrates, simple and complex, are rich sources of fiber, vitamins, and minerals, and can help to work as a sustainable source of energy for the body throughout the day.