Myth 7 A carb is a carb is a carb
While all carbs do have about 4 calories per gram, that’s pretty much where the similarities end, at least in regard to how your body breaks them down and digests them.
For example, high-glycemic carbs are fast digesting, meaning they get broken down rather quickly by your body. This creates a rapid surge of glucose into your blood followed by a spike in insulin levels. Simple carbs can leave you feeling pretty sluggish about 45 minutes after you finish eating them, but they’re great to have right after a workout, when your body needs to be refueled. Examples of these include baked goods, fruit juice, candy, most cereals, and anything made with white flour.
Low-glycemic carbs, on the other hand, digest much more slowly and allow for a steady release of glucose into your blood. These carbs should make up the bulk of your diet, as they will keep you fuller for a longer period of time, and often contain more vitamins and minerals compared to simple carbs. Examples of these include most veggies, brown rice, beans, and sweet potatoes.