Carbohydrates are an important source of nutrition for us. However, recently we have noticed many diets advocating people to avoid or cut off carbohydrates completely. This is because of the presence of carbohydrates, better known as carbs in foods you know are good for you like vegetables and in foods that you know aren’t healthy, like pastries. This has also led to the division of carbs into good carbs and bad carbs; however they are generally categorized as bad for health as they cause weight gain. 

Good versus Bad
The body needs sufficient amount of carbohydrates in order to function effectively and there is a certain amount of carbs that one should intake on a daily basis. However, this doesn’t mean one can load up on donuts, cakes and cookies in order to fulfill the daily intake of carbs. The following is a list of good and bad carbs; 

Good carbs are low in calories and are loaded with nutrients. They will not have inclusion of any added sugar, low in sodium and fat and high in fiber. Good carbs are; 

• Whole grains such as brown rice, buckwheat etc. 
• Lentils & legumes 

Bad carbs are extremely high in calories and low in nutrients. They are also low in fiber and high in sodium, fat and cholesterol. Bad carbs are; 

• Cakes, pastries, cookies and donuts 
• Sugary drinks and sweetened beverages 
• Products with added sugar like chocolates  
• Soda’s 

Most of these foods are best avoided, although they may not do much harm in people who consume them in moderation. When it comes to intake of carbohydrates, there is no one-size fits all solution. Each individual has a different requirement for the total amount of carbs required in a day depending on their age, gender, food habits, amount of physical activity etc.  

Some people, however are advised to restrict their intake of carbohydrates given a medical condition they suffer from. It is always best to consult a dietician and understand your dietary needs before following any diet plan. However, weight loss is the main reason for people to cut off carbs from their meals, this can be done by:  

• Consuming foods that are high in fiber – Choose your food wisely, there is abundance in the variety of breads and cereals available today. Consume foods that are naturally rich in fiber and not high in fiber because it is added to them. 
• Eat home cooked simple food – Avoid store bought food and consume the simple and healthy food made at home.  
• Work out regularly – engage yourself in any form of physical activity in order to stay fit.  

The importance of carbs
Carbohydrates are an important source of nutrition to the body and must not be eliminated from the diet. Restricting carbs from your meal will not aid weight loss. Eating carbs in unnecessarily large quantities can definitely lead to weight gain, but so can excess intake of any other food item.  

(Credit: Lubna Abdussalam Dhalani, Dietician at Aster Clinic, AJMC, Bur Dubai)