Carbohydrates: Good Carbs vs. The Ones Working Against You

Rosa Fahy
Jul 26
4 min read

Carbohydrates have had a rough run in the media. Cut them out, we're told. Avoid them entirely. But the truth, as it usually is with nutrition, is a little more nuanced than that.

Not all carbs are created equal. Some actively support healing, gut health, and sustained energy. Others quietly drive the very inflammation we're trying to manage. Knowing the difference is one of the most practical things you can do for your health.

Let's break it down.

The Good Ones: Complex Carbohydrates

Complex carbs are your body's preferred fuel source, and for good reason. They're naturally rich in dietary fibre and resistant starch, which means the body takes much longer to break them down. That slower breakdown matters because it controls the release of glucose into the bloodstream, and a steady glucose release has a direct, positive impact on inflammation.

A tip worth remembering:

If you cook potatoes, rice, or pasta and then let them cool in the fridge before eating, their structure actually changes. The cooling process increases resistant starch, which means less of an insulin spike and a bonus benefit for your gut. Think of that resistant starch as premium fertiliser for a healthy gut microbiome.

Whole grains

Quinoa, brown rice, barley, oats, and whole wheat pasta. These are your everyday staples.

Legumes

Chickpeas, lentils, black beans, kidney beans, split peas, and red lentils. Affordable, filling, and quietly powerful.

Non-starchy vegetables

Cauliflower, broccoli, kale, cabbage, Brussels sprouts, bok choy and Asian greens, silverbeet, zucchini, celery, cucumber, green beans, snap peas, and all your leafy and salad greens. These are nutrient-dense foods, meaning you can eat them in generous portions without significantly impacting your daily carbohydrate intake.

Starchy vegetables

Peas, corn, sweet potato, potatoes, parsnip, and pumpkin. These offer sustained energy and essential nutrients. Don't fear them; just be mindful of portions.

The Less Effective Ones: Refined and Simple Carbs

Simple and refined carbohydrates cause rapid blood sugar spikes and offer very little nutritional value in return. Over time, frequent blood sugar spikes trigger low-grade systemic inflammation, and these sugars also feed harmful gut bacteria, disrupting the very microbiome we're trying to support.

Refined grains:

white rice, white bread, regular pasta

Added sugars:

milk chocolate, ice cream, pastries, cakes, sugary cereals

Artificial sweeteners:

worth mentioning separately because many people assume these are a safe alternative. They're not. Research increasingly suggests they can be harder on the gut microbiome than real sugar.

Liquid carbohydrates:

energy drinks, fruit juice, soft drinks, flavoured milk. Liquid sugar bypasses the satiety signals that solid food triggers, so it's easy to consume a significant sugar load without realising it.

Processed snacks:

pretzels, potato chips, rice crackers, packaged biscuits and cakes.

A simple rule of thumb: shop the outer aisles of the supermarket. That's where you'll find your fresh, unprocessed produce. The middle aisles are largely where the less effective options live.

From Rosa's Kitchen: Roasted Vegetable Quinoa Salad with Lemon Tahini Dressing

Quinoa is a staple in our home. Its vibrant colour, paired with roasted vegetables, makes it as beautiful to look at as it is to eat. It's nutritious, high in protein, vegetarian, and gluten-free, and it travels well, making it perfect for meal prep or a packed lunch.

Quinoa is one of the few plant foods that qualifies as a complete protein, meaning it contains all nine essential amino acids. It's also a great source of fibre and essential minerals including magnesium, iron, and zinc.

Serves 4

Salad base

1 cup dry quinoa

1 of each: sweet potato, red capsicum, yellow capsicum, zucchini, carrot, and a small head of cauliflower broken into florets

1 medium beetroot (keep separate on the tray or wrap in foil to roast)

Olive oil, salt, onion powder, garlic powder, enough to coat the vegetables generously

1 x 400g tin of chickpeas, rinsed and drained

1/4 cup fresh flat-leaf parsley, roughly chopped

Lemon tahini dressing

1/4 cup tahini

Juice of 1 medium lemon (about 2 to 3 tablespoons)

1 to 2 tablespoons warm water to emulsify

1 clove garlic, minced

1 tsp honey or maple syrup (optional)

Salt and pepper to taste

Method

Roast the vegetables.
Preheat your oven to 180 to 200°C. Dice the vegetables, toss with olive oil, salt, onion powder, and garlic powder, and spread across a lined baking tray. Keep the beetroot separate or wrapped in foil. Roast for 30 to 40 minutes until tender and caramelised.
Cook the quinoa.
Rinse the quinoa well under cold water. Add 2 cups of water or vegetable broth to 1 cup of quinoa and bring to a vigorous simmer. Place the lid on, reduce to a gentle simmer, and cook for around 15 minutes until the quinoa is just al dente. Turn off the heat, leave the lid on, and let it rest for 15 minutes before fluffing with a fork.
Make the dressing.
Whisk the tahini, lemon juice, garlic, water, and honey or maple syrup together until smooth. Add a little extra water if needed to reach a pourable consistency. Season to taste.
Assemble.
Combine the quinoa and roasted vegetables in a large bowl and drizzle generously with the dressing. Toss to combine. Add the beetroot last, scattered over the top so it doesn't turn everything pink.