You have probably heard somebody say that there aregood carbs and bad carbs. While it is true that some carbohydrate sources, like berries, whole-grain bread and quinoa, are a focus on many healthy diets because of their fiber, antioxidant and micronutrient content, that doesn’t automatically mean that all other carb choices are “bad.”
Actually, many of these “bad” carbs are pretty good for you as long as you are eating appropriate serving sizes and you include them as a part of an overall balanced and nutritious diet. Carbs are theprimary source of energy for the body, and, in many cases, they provide important nutrients you can benefit from. Of course, there are always exceptions to this rule, so always defer to your health care provider.
If you are avoiding a laundry list of carbs because you are under the impression that most of the options out there are “bad” for you, and you are generally in good health, read on to get some relief knowing that your favorite carbohydrate foods are A-OK to enjoy.
Pictured Recipe:Lemon-Rosemary Melting Potatoes
Are Carbs Bad for You?
It is understandable to wonder whether carbs are good or bad for you, thanks to many trendy diets that vilify this macro (we’re looking at you, keto).
But the age-old question of whether carbs are bad can be answered in one word—no.Carbs are necessary for the body to function, as they are its primary energy source. Carbs (short for carbohydrates) can also supply the body with important micronutrients and fiber. And let’s be honest—they can make dishes taste pretty good too.
Sure, some carb sources, like candy and other sweet treats, don’t provide many nutrients or health benefits. But there are other carbs that, despite what some wellness influencers will tell you, can offer some unique benefits.
10 Carbs You Should Eat Every Week, According to a Dietitian
6 “Bad” Carbs You Should Eat
Whether it’s the rule that “white” carbs should be avoided or that anything with natural sugar has no place on your plate, chances are you have heard about at least one carb choice being labeled as “bad” at some point in your life. But, some carbs may be surprising sources of nutrients that people should include in their diets.
White Rice
While eating large quantities of white rice may not be appropriate for all diets, it can be a part of a healthy diet for generally healthy people.
Bread
There is no denying that bread is a satisfying and versatile food that is amust-have for sandwich-making. And although bread might be a “no-no” on many fad diets, it can be a healthy part of a balanced diet, especially if you are leaning on whole-grain bread orother nutritious options. The nutritional profile can vary among the different types of bread. For example, whole-grain bread tends to have more fiber than white varieties, and enriched white bread can have more B vitamins than non-enriched options.
Sourdough bread can offer some unique health benefits, thanks to the process used to make it. Some data shows that the daily consumption of sourdough bread may promote healthy microbiota metabolism in the colon, while other research shows its positive impact on glycemic response and satiety.
Is Bread Good or Bad for You? Nutritional Benefits & More
Pasta
Pasta is a unique refined carbohydrate because of the protein structure it contains, which makes your body digest it more slowly than foods like white bread. This slower digestion can result in a lower glucose response when compared with foods like white bread. Most pastas are considered to have either a low or medium glycemic index.The glycemic index is a measure that shows how quickly a food causes your blood sugar to rise. So, foods with a higher glycemic index cause your blood sugar to rise quicker than low glycemic ones.
One study in women experiencing postmenopause showed that those who ate more than three servings of pasta every week demonstrated a reduced risk of stroke and atherosclerotic cardiovascular disease.Data from another study showed that those who eat pasta tend to have better diet quality when compared with non-pasta eaters. Specifically, people who eat pasta tend to consume more folate, fiber, iron and magnesium than those who don’t.
Corn
Biting into an ear of juicy corn on the cob can be delicious, and thankfully, eating it may offer some health benefits (just be mindful of the amount of butter you add).
More colorful yellow corn is a natural source of lutein and zeaxanthin, two carotenoids that help support eye health and may help reduce the risk of macular degeneration.Corn also contains fiber, protein and aslew of other nutrients, including zinc, copper and magnesium. And if you are lucky enough to get your hands on purple corn, know that every bite will deliver a boost of anthocyanin.
Bananas
One medium banana is hardly a sugar bomb. With zero added sugars, only 100 calories, 3 grams of fiber and plenty of micronutrients like potassium, magnesium and vitamin C, bananas are quite nutritious.
Bananas are a good source of potassium, an essential nutrient that supports heart health. In fact, the DASH diet, which is regarded asone of the best diets to support healthy blood pressure, emphasizes the consumption of potassium.
If you enjoy eating your bananas before they are fully ripe, you get the added bonus of the prebiotic fiber thatthis fruit provides. Underripe bananas contain more resistant starch that may help support healthy gut microbiota.
Potatoes
There are many ways to enjoy a potato, from air-fried to mashed with butter and sour cream to simply baked and eaten with a sprinkle of salt and pepper. Potatoes can definitely have a spot on your dinner plate, along with a variety of other nutrient-dense foods.
Potatoes not only provide carbohydrates, but they also are a natural source of fiber, vitamin C and potassium.
Data shows that incorporating potatoes into a healthy diet can be asafe choice for people with diabetes. Specifically, a study showed that adults with type 2 diabetes who ate a mixed evening meal with skinless potatoes had a lower overnight blood glucose response than those whose meals included low-glycemic basmati rice instead.
The Bottom Line
Labeling foods as “good” or “bad” is impossible to do, for not only does each individual have their own nutritional needs, but all foods can be part of a balanced and nutritious eating pattern. Generally speaking, these carb choices that are constantly being called “bad” can offer some health benefits and can be a healthy addition to a balanced diet, especially for those who are generally considered to be in good health.
As long as you don’t have any underlying health condition that prohibits you from eating these foods, carbs like a baked potato enjoyed with protein and veggies or a fresh banana included with a bowl of cereal can be a delicious and nutritious addition to your day.
7 “Bad” Foods You Should Be Eating
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Rice, white, medium-grain, raw, unenriched.Da Ros A, Polo A, Rizzello CG, et al.Feeding with sustainably sourdough bread has the potential to promote the healthy microbiota metabolism at the colon level.Microbiology Spectrum. 2021;9(3). doi:10.1128/spectrum.00494-21Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Advances in Nutrition. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Di Pede G, Dodi R, Scarpa C, Brighenti F, Dall’Asta M, Scazzina F.Glycemic index values of Pasta Products: An overview.Foods. 2021;10(11):2541. doi:10.3390/foods10112541MedlinePlus.Glycemic index and diabetes.Huang M, Lo K, Li J, Allison M, Wu W-C, Liu S.Pasta meal intake in relation to risks of type 2 diabetes and atherosclerotic cardiovascular disease in postmenopausal women: Findings from the Women’s Health initiative.BMJ Nutrition, Prevention & Health. 2021;4(1):195-205. doi:10.1136/bmjnph-2020-000198Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Frontiers in Nutrition. 2020;7. doi:10.3389/fnut.2020.00112Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—Neurodegenerative Disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Bananas, raw.Wen J-J, Li M-Z, Hu J-L, Tan H-Z, Nie S-P.Resistant starches and gut microbiota.Food Chemistry. 2022;387:132895. doi:10.1016/j.foodchem.2022.132895Devlin BL, Parr EB, Radford BE, Hawley JA.Lower nocturnal blood glucose response to a potato-based mixed evening meal compared to rice in individuals with type 2 diabetes.Clinical Nutrition. 2021;40(4):2200-2209. doi:10.1016/j.clnu.2020.09.049
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Rice, white, medium-grain, raw, unenriched.Da Ros A, Polo A, Rizzello CG, et al.Feeding with sustainably sourdough bread has the potential to promote the healthy microbiota metabolism at the colon level.Microbiology Spectrum. 2021;9(3). doi:10.1128/spectrum.00494-21Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Advances in Nutrition. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Di Pede G, Dodi R, Scarpa C, Brighenti F, Dall’Asta M, Scazzina F.Glycemic index values of Pasta Products: An overview.Foods. 2021;10(11):2541. doi:10.3390/foods10112541MedlinePlus.Glycemic index and diabetes.Huang M, Lo K, Li J, Allison M, Wu W-C, Liu S.Pasta meal intake in relation to risks of type 2 diabetes and atherosclerotic cardiovascular disease in postmenopausal women: Findings from the Women’s Health initiative.BMJ Nutrition, Prevention & Health. 2021;4(1):195-205. doi:10.1136/bmjnph-2020-000198Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Frontiers in Nutrition. 2020;7. doi:10.3389/fnut.2020.00112Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—Neurodegenerative Disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Bananas, raw.Wen J-J, Li M-Z, Hu J-L, Tan H-Z, Nie S-P.Resistant starches and gut microbiota.Food Chemistry. 2022;387:132895. doi:10.1016/j.foodchem.2022.132895Devlin BL, Parr EB, Radford BE, Hawley JA.Lower nocturnal blood glucose response to a potato-based mixed evening meal compared to rice in individuals with type 2 diabetes.Clinical Nutrition. 2021;40(4):2200-2209. doi:10.1016/j.clnu.2020.09.049
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Rice, white, medium-grain, raw, unenriched.Da Ros A, Polo A, Rizzello CG, et al.Feeding with sustainably sourdough bread has the potential to promote the healthy microbiota metabolism at the colon level.Microbiology Spectrum. 2021;9(3). doi:10.1128/spectrum.00494-21Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Advances in Nutrition. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Di Pede G, Dodi R, Scarpa C, Brighenti F, Dall’Asta M, Scazzina F.Glycemic index values of Pasta Products: An overview.Foods. 2021;10(11):2541. doi:10.3390/foods10112541MedlinePlus.Glycemic index and diabetes.Huang M, Lo K, Li J, Allison M, Wu W-C, Liu S.Pasta meal intake in relation to risks of type 2 diabetes and atherosclerotic cardiovascular disease in postmenopausal women: Findings from the Women’s Health initiative.BMJ Nutrition, Prevention & Health. 2021;4(1):195-205. doi:10.1136/bmjnph-2020-000198Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Frontiers in Nutrition. 2020;7. doi:10.3389/fnut.2020.00112Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—Neurodegenerative Disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Bananas, raw.Wen J-J, Li M-Z, Hu J-L, Tan H-Z, Nie S-P.Resistant starches and gut microbiota.Food Chemistry. 2022;387:132895. doi:10.1016/j.foodchem.2022.132895Devlin BL, Parr EB, Radford BE, Hawley JA.Lower nocturnal blood glucose response to a potato-based mixed evening meal compared to rice in individuals with type 2 diabetes.Clinical Nutrition. 2021;40(4):2200-2209. doi:10.1016/j.clnu.2020.09.049
U.S. Department of Agriculture. FoodData Central.Rice, white, medium-grain, raw, unenriched.
Da Ros A, Polo A, Rizzello CG, et al.Feeding with sustainably sourdough bread has the potential to promote the healthy microbiota metabolism at the colon level.Microbiology Spectrum. 2021;9(3). doi:10.1128/spectrum.00494-21
Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Advances in Nutrition. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003
Di Pede G, Dodi R, Scarpa C, Brighenti F, Dall’Asta M, Scazzina F.Glycemic index values of Pasta Products: An overview.Foods. 2021;10(11):2541. doi:10.3390/foods10112541
MedlinePlus.Glycemic index and diabetes.
Huang M, Lo K, Li J, Allison M, Wu W-C, Liu S.Pasta meal intake in relation to risks of type 2 diabetes and atherosclerotic cardiovascular disease in postmenopausal women: Findings from the Women’s Health initiative.BMJ Nutrition, Prevention & Health. 2021;4(1):195-205. doi:10.1136/bmjnph-2020-000198
Papanikolaou Y.Pasta consumption is linked to greater nutrient intakes and improved diet quality in American children and adults, and beneficial weight-related outcomes only in adult females.Frontiers in Nutrition. 2020;7. doi:10.3389/fnut.2020.00112
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration—Neurodegenerative Disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827
U.S. Department of Agriculture. FoodData Central.Bananas, raw.
Wen J-J, Li M-Z, Hu J-L, Tan H-Z, Nie S-P.Resistant starches and gut microbiota.Food Chemistry. 2022;387:132895. doi:10.1016/j.foodchem.2022.132895
Devlin BL, Parr EB, Radford BE, Hawley JA.Lower nocturnal blood glucose response to a potato-based mixed evening meal compared to rice in individuals with type 2 diabetes.Clinical Nutrition. 2021;40(4):2200-2209. doi:10.1016/j.clnu.2020.09.049
