The difference between good carbs and bad carbs is very simple. Good carbs are in their original state, or “whole”, and bad carbs are changed, or “processed”. When a food is processed, it loses some or most of its fiber, protein, water, vitamins, and minerals. This makes it easier for the body to process, so you lose little or no weight while doing so.
Note: If a change is needed to make a food edible, changing it doesn’t make it “processed”. For example, a cooked sweet potato is not considered processed, even though it was changed from its raw state.
Good Carbs (Whole) Bad Carbs (Processed)
Orange Orange juice
Whole wheat bread White bread
Apple Apple sauce
Mango Dried mango
Sugar cane plant Sugar
Corn Corn syrup
Tip: To know if a food contains good carbs or bad carbs, look at the nutrition label and check the fiber content. If it is high in fiber, then it contains good carbs. We will discuss what “high in fiber” means in more detail when we learn about “Reading a Nutrition Label.”