Carbohydrates can be good or bad, particularly as we cruise past 50 years.
As kids, the idea of pizza, cheeseburgers, and ice cream at every meal sounded exciting. In college, instant noodles loaded with salt were the go-to meal, with veggies making an occasional guest appearance on our plates. As we grow older, our overall health depends on what we eat, when we eat it, and how we eat it.
Of course, nobody is immune to diet fads with low-fat foods and sugar-free products that promise good health. However, one of the most important ingredients on our plates, the carbohydrate, is misunderstood.
Good carbs, bad carbs
Practically every food we consume has carbs. Some have natural or good carbs—for example, fruits, vegetables and wholegrains. Processed foods such as soda, chips, candy have carbs in the form of sugar and starch and these are bad carbs.
You’ve probably heard that processed foods are best avoided. That’s because they have bad carbs that are bad for your health. They overload your body with extra sugar, starch, and other unhealthy stuff. When you choose natural alternatives, your body receives healthier amounts of sugar, starch, and fiber.
What do carbohydrates do?
Good carbs bring many benefits, some of which are:
- Providing you with energy to go about your day
- Lowering your chances of health issues such as heart disease, obesity, and diabetes
- Helping you manage your weight
Regarding the calories you consume, good carbs should ideally make up half your daily calorie allowance. Processed foods with bad carbs are empty calories with zero nutrients and zero health benefits. So keep track of what you eat by reading the nutrition facts and food labels to know exactly what you are eating.
If you are 50 or older, following a healthy diet doesn’t have to mean stressing over the numbers and staying away from carbs. Just be mindful of the type of carbs you eat to stay on track.
Why choose good carbs?
As we get older, a balanced, nutritious diet keeps us healthy. Since carbs make up half our diet, it makes sense to ensure that they are good carbs.
When we eat healthy, it strengthens our body’s immune system, helps us maintain a healthy weight, and lowers the risk of conditions such as heart disease, high blood pressure, and bone loss.
Getting the right nutrition also boosts our focus, alertness, and memory, lowers the risk of Alzheimer’s disease, improves our mood, and the appearance of our skin and hair.
Which carbohydrates to avoid and what to replace them with?
Here’s a handy list of foods to minimize in your diet and what to substitute them with, instead.
Reduce sugary drinks, sodas, and fruit juices
These are usually loaded with sugar. Sparkling seltzer water that has real fruit juice or lightly sweetened teas makes a better option.
Avoid white bread
Go for a whole grain or whole wheat option.
Avoid refined pasta
Choose whole-grain or whole-wheat types of your favorite pasta. Or use vegetables like zucchini and squash to make “veggie noodles”.
Minimize French fries and potato chips
Even fat-free and low-sodium chips are packed with bad carbs.
For a healthier option, go for sweet potato or black bean chips. You can also make a variety of veggie chips at home.
Baked goods use a lot of sugar and butter and are usually made with refined flour, which turns them into bad carbs.
Opt for fresh, frozen, or dried fruit when you crave something sweet.
Avoid candy, chocolate, and ice cream
Just as with baked products, these pack a lot of bad carbohydrates.
Enjoy fresh fruit instead.
Eat less white rice
While it is not as bad as other processed foods, it is still not as healthy as wholegrain options such as brown rice or quinoa.
Avoid flavored yogurts
Flavored yogurts usually are high in sugar and that’s not ideal.
Substitute with fresh fruit in plain yogurt to cut the bad carbs.
Avoid sugary cereals
Cereals are usually loaded with sugar, aka bad carbs. Replace with natural, whole-grain versions. Or go for natural, unprocessed oatmeal with fresh fruits and nuts.
Shop carefully
As a first step, when you go shopping, read the labels carefully, even when they claim low fat or sugar-free. Check the nutrition facts to be aware of what you are buying. A natural alternative is always your best bet.
In addition to eating healthy, make sure you stay active, manage stress levels and get enough sleep.
Stay healthy!
If you are 50 or older, avoid these carbohydrates and choose healthy substitutes was last modified: April 9th, 2025 by