The high fiber content also somewhat traps the release of glucose, causing a slower and steadier release of energy. If one is monitoring blood glycogen spikes (as in the case of diabetics), carbohydrates that have the lowest glycemic index are ideal. They include sweet potatoes, brown rice, leafy greens, and fat-free milk. These carbohydrates break down very slowly and result in lower insulin levels.
So simply put, “bad carbohydrates” are just bad food choices—highly processed foods with high levels of additives and low nutrition. Beyond this, the choices come down to the type of energy required; quick release or sustained energy. When in doubt, look for whole foods that you know are healthful and the good carbs and nutrition will inevitably follow.
Updated April 12, 2011
