Not All Carbs Are Created Equal – Choosing the Right Fuel for Your Body

Carbohydrates often get a bad reputation, especially among people trying to lose weight or manage diabetes. But the truth is, not all carbs are created equal. As Dr. Aswin Pankajakshan, Consultant Endocrinologist in Dubai, often reminds his patients — carbohydrates are the body’s main source of energy. What matters is choosing the right kind of carbs and knowing how they impact your health. Learn how complex vs. simple carbs affect your blood sugar and overall health. 

Complex Carbs vs. Simple Carbs: What’s the Difference?

Carbohydrates can be broadly divided into two types:

• Complex Carbs – Found in whole grains, vegetables, legumes, and certain fruits. They are rich in fiber, vitamins, and minerals, are digested slowly, and help keep blood sugar stable.

• Simple Carbs – Found in white bread, pastries, sugary drinks, and processed snacks. They are digested quickly, causing blood sugar spikes followed by energy crashes, leaving you hungrier sooner.

👉 Choosing complex carbs over refined ones supports long-term metabolic health and better diabetes control.

Understanding the Glycaemic Index (GI)

The glycaemic index (GI) measures how quickly a food raises blood sugar.

• High GI foods – (white rice, soda, sweets) cause rapid spikes.

• Low GI foods – (oats, quinoa, whole wheat, non-starchy vegetables) release energy slowly, keeping you full and balanced.

For people with diabetes or insulin resistance, focusing on low-GI foods can significantly improve blood sugar management.

Hidden Sugars in “Healthy” Foods

Not all foods labeled as healthy are actually good for you. Breakfast cereals, granola bars, and smoothies may contain large amounts of hidden sugars and refined flour.

✅ Tip from Dr. Aswin Pankajakshan: Always read labels carefully. Choose minimally processed options like:

• Whole fruit instead of fruit juice

• Brown rice instead of white rice

• Freshly prepared meals over packaged snacks

Why Carbs Are Still Important

Carbohydrates are not the enemy. In fact, your brain, muscles, and cells rely on carbs for fuel. The problem lies in eating too many refined carbs with little nutritional value.

By choosing fiber-rich carbs and pairing them with healthy fats and proteins, you can enjoy:

• Sustained energy

• Better appetite control

• Reduced cravings

• Improved metabolic health

When to See a Diabetes Specialist

If you are unsure which carbs fit your lifestyle or health condition, it’s best to consult a diabetes doctor in Dubai. Personalized advice can help you:

• Control blood sugar levels

• Prevent energy crashes

• Support weight management

• Improve long-term heart and metabolic health

👉 Meet Dr. Aswin Pankajakshan, Consultant Endocrinologist at Fakeeh University Hospital, Dubai, to create a tailored nutrition and lifestyle plan.