Carbs, a simple breakdown


Carbohydrates are a confusing.

On one hand we are told they are the most important part of your diet and on the other hand people say that this is what makes you fat.

Truth be told, I’ve stopped listening to medical experts on the subject of food and just read/listen to people who have actual experience with weight loss, who has gone through the transformation and who has basically experimented on his/her own body many times, on the quest for apex fitness/health and research.

Most people don’t even know what Carbs are. So let me break it down for you.

Carbohydrates are compounds that contain saccharide (sugars), which are usually transformed into glucose by your body. That’s a simple way to look at it, but it’s the only way you should look at it.

There are 3 types of carbohydrates, Simple, Complex and Fibers.

–          Simple carbs are digested very quickly by the body and are usually the sugars.

–          Complex carbs contain fibre and starches and make your body work harder to digest them.

–          Fiber.

Usually, that’s as far as people’s knowledge on the subject goes. So simple carbs are bad and complex carbs are good. Unfortunately, it’s not that simple, some simple carbs are good for you and some complex carbs are bad for you. So, the best way to actually look at it is, good carbs vs bad carbs.

It may seem like I’m repeating myself, but I feel I need to. Daily, I get tweets like “if I don’t eat bread I feel week and my brain start to hurts”, um, ok. Try eating 2 bananas or a cup of fruit, that should give you more energy and more nutrients then bread will.

Cool infographic i found online that explains it better than i ever could:


Bad Carbs and what you should avoid:

–          White bread

–          White Flour

–          Sugar (any type)

–          Refined Grain

–          Sweets

–          Soft Drinks, Drink Powders

–          Pizza, Pasta (white flour)

–          Too many potatoes

–          Cereals


–          Sweet sauces


Good Carbs:

Here we have an annoyingly long list, just to prove that you can get your carbs from fruit and vegetables alone and don’t necessarily need the high starch and sugary carbs for energy. I have raced and trained hard, many times and most of the time without consuming “traditional” carbs, people swear by for energy (rice, pasta, bread…). To be honest unless you are putting an extremely hard effort in, you don’t really need that extra source of energy.

  • Ackee
  • Acorn squash
  • apples
  • Apricots
  • Artichoke
  • Arugula
  • Asparagus
  • Bamboo shoots
  • Bananas
  • Basil
  • beans
  • Beet greens
  • Beets
  • Blackberries
  • Blueberries
  • Bok choy (and all the other CHOYS)
  • Breadfruit
  • broccoli
  • Brussel sprouts
  • Buttercup squash
  • Butternut squash
  • Cabbages (red, green, napa)
  • Cantaloupe melon
  • carrots
  • Cauliflower
  • Celery
  • Cherries
  • Chokecherries
  • Chrysanthemum leaves
  • Cilantro
  • Clementines
  • Collards
  • Cranberries
  • Cucumber
  • currants
  • Daikon
  • Dates
  • Durian
  • Eggplant
  • Fennel
  • Fiddleheads
  • garlic
  • Garlic scapes
  • Ginger
  • Grapefruit
  • Grapes
  • Guava
  • Hearts of palm
  • Hibiscus flowers
  • Honeydew
  • horseradish
  • Hubbard squash
  • jackfruit
  • Jicama
  • Kabocha squash
  • Kale
  • Kiwi
  • Kumquats
  • Lambs quarters (mache)
  • Lavendar
  • Leeks
  • Lemon
  • Lettuces
  • lime
  • limequats
  • Loquat
  • Lotus root
  • Mango
  • Mushrooms
  • Mustard greens
  • Nasturtiums (leaves and flowers)
  • Nectarines
  • Nopales
  • Okra
  • Onions
  • Orange
  • Papaya
  • Papaya
  • Parsley
  • Parsnips
  • Passionfruit
  • Peach
  • Pear
  • peppers
  • Pigweed
  • Pineapple
  • Plantains
  • plums
  • Pomegranate
  • Prickly pear
  • purslane
  • Raddichio
  • Radishes
  • Raisins
  • rambutan
  • raspberries
  • Red banana
  • Rose petals and rose hips
  • rutabagas
  • Saguaro fruit
  • Salsa
  • Saurkraut
  • Scallions/green onions
  • Seaweeds
  • Sorrel
  • Spaghettisquash
  • Spinach
  • Sprouts
  • Star fruit
  • Strawberries
  • Summer squashes
  • Sweet potato/yams
  • Swiss chard
  • Tamarind
  • tamarind
  • Tangerine
  • Tat soi
  • Tomato
  • Turnips
  • verdolagas
  • Water chestnuts
  • Watercress
  • Watermelon
  • Zucchini


More than you thought ey?


    1. che July 16, 2013 at 12:36 pm

      This is very useful and helpful. Thanks Erwan, for sharing. Good thing I started avoiding the bad carbs years ago (but not all of em). Oh well!

    1. DREA July 16, 2013 at 3:29 pm

      I’m really learning from you. Thanks Erwan!

    1. Armi July 16, 2013 at 3:36 pm

      Very informative! The diagram that you made can be easily understand by your readers. Every nutrient is important to your body — carbs, protein and fat. You just have to choose the right type of foods.
      It is true that people tend to listen more to those who have experienced actual weight loss (like you did) because they know “whats and whats not” working for the body. Like what I have mentioned on my comment to your Weight Loss blog :) keep on sharing info and keep on inspiring! :)

    1. Erin July 16, 2013 at 7:26 pm

      Hi Erwan! Let me say that you’d been inspiring me to lose weight since you were a guest at GTWM: The Podcast. All i knew about you back then was you were Anne’s boyfriend. Thank you for sharing your experiences! I just wanna ask if brown rice is still good in my diet. I have sustituted it for white rice and I only have a cup once a day. I googled and it says that its a whole grain. I cant really remove rice since I grew up eating everything with rice. I just wanna hear your opinion since I listen to you a lot. :)

    1. Mae July 17, 2013 at 5:25 am

      Hi Erwan,

      Thank you for this post! Very helpful especially from someone who is trying to battle a high bloodsugar count. This helps a lot in my grocery list and am i glad i have a lot of choices! Who knew? Good job!

    1. Lene July 17, 2013 at 6:53 am

      Hi Erwan,

      I love your site and all that you do to help promote a healthy lifestyle. Thank you for being an inspiration! :)

      I would just like to share this lecturecast from Youtube by Dr. William Davis, American cardiologist and author of the book “Wheat Belly”. The lecture is called “Wheat: The UNhealthy Whole Grain”. It is quite long but he does give a thorough explanation of the science behind wheat and its harmful effects on our body.

    1. Emmanuel July 21, 2013 at 11:00 pm

      The Best Bro…

    1. Mika July 25, 2013 at 11:00 am

      Hi Erwan! really important question…do you know where I can buy Orzo pasta here in the Philippines?
      Really need your help on this…thanks!

    1. Dave July 31, 2013 at 9:53 am

      Hi Erwan! I really love your blogs, in fact I read them daily. By the way, thanks for sharing your knowledge. This adds more information about Carbohydrates. Keep posting and more power to you!

    1. Marilyn Morana August 9, 2013 at 5:02 am

      Very good information..
      Thanks for sharing and inspiring us all to go healthy..


    1. Joseph Tuazon September 5, 2013 at 12:44 am

      Sir Erwann.. can i ask a question.. whether or not Quaker oats is an Ok Carbs or not?

    1. ela Wagner October 1, 2013 at 12:37 am

      Your website and its contents is very informative. I especially like your post about Good Carbs, Bad Carbs. :D

      Keep it up!


      The Wagners

      1. Erwan October 1, 2013 at 4:59 am

        thanks Ela!

    1. christopher October 2, 2013 at 12:58 am

      Thanks for the info bro. So now i know im doing the other way around. Just like you before i am a 240 lbs man 5’8″ in height and currently developed early diabetes at my age of 39. They said it is not to late, i hope so. With this condition of mine, it started to open my mind into what should i do to my body. sadly i even had to wait to develop my diabetes before realizing my mistakes in living my life. Your blog gaves me an inspiration and determination to even try harder to live my life more healtier. Thanks again.

    1. Hemp protein October 21, 2013 at 7:02 pm

      100% swabe tips! Apir :p ilove kamote.hehe

    1. Trisha December 1, 2013 at 10:47 am

      I think this is a good article I bet I can eat with real “natural” carbs than sugars :)
      Thanks for convincing me about real carbs :) I can finally lose weight properly LOL :))

      1. Erwan December 2, 2013 at 5:44 am

        Haha thanks!

    1. Carmela Batalla December 5, 2013 at 6:57 am

      You really inspire me to lose weight and be fit :) Thanks for this Erwan :)) Keep posting and inspiring people. Thumbs up :)

    1. Aleli March 28, 2014 at 9:18 pm

      Hi Erwan,
      Thank you for who you are, for being honest and transparent, after watching you on your interview with Ms Karen Davilla you said one phrase that really opens my eyes, that I myself must want to eat right, lose weight and and be healthy and that no one nor you can make this happen, however you are here to share, inspire and support us.
      Now I realized that loving myself and putting myself first is OK and that I really been wanting to take care of ME.
      Again thank you Erwan you are a blessing from above,
      God bless,
      Aleli of Kadena US AirForce Japan
      Married 25 years with 2 young adult sons

    1. ren October 18, 2014 at 6:29 pm

      I just saw your site today, and all your post are very interesting & inspiring.
      I’ve been scrolling, reading all of it today :-)
      keep it up!

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I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.





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