There are two different types of carbs: simple and complex carbohydrates.

Complex carbs have a higher fiber content that makes the body work harder to digest them. They provide energy over a longer period of time.

These whole plant foods are great sources of complex carbohydrates:
• Green vegetables
• Whole grains and foods made from them, such as oatmeal, and whole-grain breads
• Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin
• Beans, lentils, and peas

Simple carbs are usually processed packaged foods that are higher in sugar and lower in fiber. These carbs tend to cause a spike in insulin production.

Some food sources of simple carbohydrates:
• Table sugar
• Brown sugar
• Corn syrup
• Honey
• Maple syrup
• Molasses
• Jams, jellies
• Fruit drinks and juices
• Soda
• Candy

The body and brain function best with an optimal level of glucose, and the best source is from complex carbohydrate foods.

How can you eat carbs and not gain weight?

It is ok to eat simple carbs every once in a while, but a diet full of simple carbohydrates like cookies, pasta, white rice, and white bread is what leads to weight gain and feeling yuck.

Make some simple changes from simple carbs to complex carbs. Eat brown rice instead of white rice. Have an orange or an apple instead of drinking a glass of processed juice. Eat a whole grain English muffin instead of a white English muffin. Instead of having chips try eating air popped popcorn. Make your pizza with a multigrain dough. Have plenty of your favorite veggies cut up and bagged for easy access and snacking. If you have a sugar craving eat a piece of fruit

Making simple changes from simple to complex carbs will help take the confusion out of eating carbs. Then when the weight is off and you are in maintenance you don’t even have to think about it anymore because you are already used to eating a healthy balanced diet.