Fitness Together Georgia

Before I begin, I want you to understand that carbs are not bad for you. In fact, carbohydrates are a nutrient that your body desperately needs to sustain metabolism and to give you energy. The problem is that most Americans buy the wrong kinds of carbohydrates. The stuff that you buy that comes in a cardboard box or a plastic wrapper.


All carbohydrates are a monosaccharide, disaccharide or polysaccharide. These classes tend to fall in one of these categories called simple sugars, complex (starchy) carbs and fibrous carbs. All of these carbs are safe to eat if you get them from natural sources.

Simple (Sugars) Carbohydrates

These are typically monosaccharides. An example of simple sugars are most of your fruits.


Good Simple Sugars are:


Bananas, Watermelon, Grapes, Pears, Apples, Strawberries,Cantaloupe, Honeydew, etc.


These carbs also have lots of great vitamins, minerals and other nutrients that fight cancer, diabetes and heart disease. They can also have a fibrous component such as the skin of the apple or the seeds in the strawberries. An ideal consumption of simple sugars would by 2-3 times a day.


Avoid these bad complex carbs:


Crackers, White Bread, Most Cereals, Sweetened Juice, Sweet Tea, (Anything sweetened!), desserts, candy bars, etc.


This is not real food as they are usually depleted of all nutrients and fiber. Avoid these as much as possible.

Complex Carbs (aka Starchy Carbs)

These are usually disaccharides.


Good Complex Carbs:


Oatmeal, Potatoes, Sweet Potatoes, Beans, Lentils and Peas. Your consumption of complex carbs should also be 2-3 times per day.


These carbs also have a fibrous component and contain vital nutrients.


Avoid these bad complex carbs:


Potato Chips, Any thing mashed, Anything fried like French Fries, anything saturated with sugar or butter, etc. I think you get the picture.


It’s what we do to complex carbs that make them bad. Once again, try not to buy it from a can or a cardboard box.

Fibrous Carbohydrates

Carbohydrates that are polysaccharides and are nearly all of your vegetables. These are the carbohydrates that supply you with the fiber you are missing from your diet. They also aid in the breakdown of foods, like protein.


Examples of good Fibrous Carbs


Romaine lettuce, beets, celery, asparagus, broccoli, cauliflower, etc. You can eat an unlimited amount of fibrous carbs, so long as you eat them raw or steamed.


Fibrous carbs to avoid:


Anything canned or boiled. These fibrous carbs are stripped of their nutrients and fiber.


I hope that I have shed a little light on carbohydrates as a whole. It’s not that carbs are bad, it’s the kind you ingest and how often that matters.




Kelly Huggins
Exercise Science, B.S.
Owner, Fitness Together