Joe, When it comes to carbs, there's a lot of misinformation out there so it's really important to know how to distinguish a good carb from a bad carb.  Lots of people are carb-phobic due to the low-fat, low-calorie diet fads. True, excessive carb intake, particularly of the unhealthy kind, will lead to weight gain.  But we do need carbohydrates.  They are our body's first source of energy, after all!

"Bad carbs" fall under the category of simple carbohydrates.  Many of the foods in this category are refined sugars, meaning they've been stripped of their fiber and nutrients through processing leaving you with a whole lot of empty calories.  Foods made with white flour and/or white table sugar are simple carbs.  This includes things like bagels, donuts, muffins, cookies, pastries, white pastas, candy, cereals, crackers, and most packaged foods.  If it comes in a box or wrapper, it most likely contains all or some refined carbs making them "bad" because they're devoid of nutrition.  They get absorbed quickly by the blood stream leading to that sugar high, which is soon followed by the sugar crash.  Overconsumption of simple "bad" carbs is one of the leading causes of the obesity epidemic our nation faces, as well as the drastic increase in people suffering from type 2 diabetes.

Not all simple carbs are "bad," however.  Fruits, some vegetables, and milk also fall into this category.  They are full of much-needed vnutrients, therefore, they play an important role in a healthy diet.

Most other "good carbs" are the foods categorized as 'complex carbohydrates.  Complex carbs have not been refined, leaving their fiber and nutrients in their whole, complete form.  Complex carbs get absorbed by the body much slower, providing steady energy over longer periods of time.  They add to your body's health, feeding you valuable vitamins, minerals, and fiber.  Complex carbs include things like vegetables, dark leafy greens, whole grains, and legumes.  There are lots of tasty varieties.  Look for seasonal, local produce at your farmer's market or grocery store and be sure to incorporate these foods into your daily diet as much as possible.

You must become a really good label detective if you're buying whole grain breads and pastas.  Unless it says "unrefined whole wheat flour," it's most likely been refined and will still be absorbed by your body as a simple carb.  There are lots of delicious whole grains out there like quinoa, millet, barley, spelt, and kamut.  Whole grain is not the same thing as whole wheat.

I hope this helps. Stick with whole, unrefined carbs and you'll stabilize energy, mood, appetite, and shed extra pounds with little effort. You truly are what you eat!

—WCA Wellness Coach Theresa Caveney, theresa@embracehealthyliving.com