Good carb, bad carb

I’m not a nutrition expert. I have taken some couses on it though. Carbohydrates seem to be a point of confusing for many, especially dieters.
Fruits, veggies, sugar, and grains are all carbohydrates. Your body uses carbs for energy. Generally when people refer to “carbs” when dieting, they are referring to grain carbs. However, grain carbs are not all the same or all good for you. Simple grain carbs are bad. They have no fiber and very little actual nutrition, but are mostly empty calories. They are things made from processed/refined grains. Usually they are white since the fiber and germ has been removed. Since they have no fiber, they are quickly digested and spike your blood sugar faster. Complex carbs like from whole grains have the fiber which slows their digesting so you don’t spike blood sugar as much. Plus, the fiber fills you up and keeps you full longer so you eat less.

Fruits and veggies have natural sugars and fiber in various amounts. They are good for you, unless you are diabetic and need to more strictly manage blood sugars. They are usually lower in calorie than grain carbs and have more nutrition so you should eat more of them than grains.

You should generally have about 1/4-1/3 of your daily calories from grains (preferably whole grains), but 1/2 of your foods should be fruits or veggies. Have lots of different fresh fruits and veggies with each meal and as snacks instead of things like chips, cookies, crackers, bars, etc. Even supposedly healthy varieties and 100 calorie packs aren’t as good for you. An easy way to do this is divide your plate into quarters. First fill half the plate with veggies. The other quarters are for whole grains and lean protein.

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