Answer: Carbohydrates (carbs) are the body’s main source of energy. However, all carbs are not created equal. Telling them apart can improve your health and performance. Examples of “good” carbs are whole grains, fruit, vegetables, beans and low-fat dairy. In other words, “good” carbs are nutrient-rich foods that offer the body more than energy. They come packaged with fiber, vitamins, minerals and phytochemicals.

In comparison, “bad” carbs are nutrient-poor refined grains, such as baked goods, sweetened beverages and candy. These foods contribute a large amount of empty calories to the typical American diet. Usually devoid of fiber, they are digested quickly and cause a spike in blood sugars.

In an effort to lower fat, Americans tend to replace fat calories with refined grains. Instead of generally promoting a low-fat diet, the new Dietary Guidelines recommend replacing saturated and trans fat with poly- and mono-unsaturated fat sources. Foods to eat more of include all of the “good” carbs: whole grains, beans, fruits, vegetables and low-fat dairy.