So What’s The Truth? Are All Sugars Equally Bad?

The internet is full of health information that can be often confusing for a normal person. Some websites are making money based on fear mongering while some are selling products with alleged health benefits. The story is no different when it comes to carbs or sugars.

There is no such thing as  'good' or 'bad' carbs.

It depends largely on their sources. The ongoing good vs bad carbs seems to be most likely based on marketing tactics rather than scientific evidence. Undoubtedly, carbs or sugars are an essential part of a healthy diet. That said, too much of them can be harmful especially when you consume high amounts for prolonged periods. Unfortunately, a typical Western diet is full of sugars and other potentially not-so-beneficial ingredients like saturated fats.

Why Complex Carbs are Healthy and Simple Carbs Can be Problematic

Complex carbs cause a controlled increase in blood sugar levels and provide sustained energy. Unlike simple carbs, complex carbs are slowly digested in the body and cause a constant release of energy. That’s why taking whole foods and fruits make you feel full and energetic for longer durations. Conversely, simple carbs cause a rapid spike in blood sugar levels and then follows a period of “sugar crash” where you feel hungry within a short period after taking a processed food.

Complex carbs can lower the risk of diabetes and heart disease. In addition to sugars, whole foods contain other ingredients such as vitamins, minerals, antioxidants, fiber and other healthy plant substances. Thus, they can keep away chronic conditions if you consume them regularly. Moreover, a higher intake of dietary fiber from natural sources has been linked to a lower risk of heart disease.

Simple carbs promote inflammation but complex carbs sources have anti-inflammatory properties. A diet high in simple carbs can promote inflammation by activating body’s innate immune function. But complex carbs sources such as whole grains, fruits, vegetables, and legumes are rich in fiber and plant substances that can help to lower inflammation.