Carbs - Good vs. Evil

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

A few weeks ago I debunked the whole net zero carbs charade. This week I thought we should discuss good versus bad carbs, since that's still a source of constant carb confusion for many of you out there in That's Fit Land. So let us set the record straight, enabling you to sally forth to the supermarket, a restaurant or even just your refrigerator a much wiser, less carbophobic eater.

When you hear the term "good" carbs, think unrefined, unprocessed, whole grain, as close to their natural state as possible. Bad carbs are refined, high in processed sugars, often accompanied by loads of fat and packed with way too many calories. Examples of "good" carbs: Apples, oatmeal and carrots. Examples of "bad" carbs: Apple pie, oatmeal cookies and carrot cake.

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Good carbs are good for you because they tend to be broken down more slowly by the body. Whole grains, for instance, include the three parts of the grain: Bran, germ and endosperm. The body needs more time to process them so they enter your blood stream in a steadier, more controlled way which keeps your blood sugar and energy level more consistent. They're high in fiber too, so they're more filling and help push things along the digestive tract. They also tend to be relatively low in calories and fat while high in vitamins and minerals. Studies show a diet that contains lots of good carbs can offer some protection against cancer and other "lifestyle" diseases.

Bad carbs typically deliver a megadose of calories without adding much in the way of nutrition to your diet. They tend to come in large portion sizes and, though they may taste good, typically aren't very filling or satisfying. You usually wind up eating way more than you intended because your brain takes a moment to realize what's happening down in the old stomach. Bottom line: Studies have linked diets that contain an excess of bad carbs to obesity, heart disease and a whole array of other major health headaches.

All this said, I still feel a little twitchy labeling any foods as "good" or "bad." Because the term "bad carbs" is now so pervasive, many of you have come to believe all carbs are evil doers when in fact carbs -- carbohydrates -- are an essential nutrient; you can't live without them. Going forward, perhaps we can refer to them as "every day carbs" versus "special treat carbs." Besides, once you hear that something is forbidden don't you want it all the more? (You may as well refer to them as angle and devil carbs!).

Here's what I want to know from all of you: How many times have you gone on a strict diet, tried to completely cut out forbidden foods and woke up in the middle of a binge?