The War on Carbohydrates

Carbohydrates have been vilified and misunderstood, much like fats used to be. The diet industry was built on a foundation of unnecessary food demonization that has made entire generations afraid of whole food groups.

---

What are carbohydrates?

Carbohydrates are one of the three macronutrients that comprise the human diet. They are made of long chains of sugars and provide us with energy. Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

• The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

• Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The case for carbohydrates

First, let's just say it and get it out there — low-carb diets have their benefits. Therefore, a discussion of carbs must begin by addressing the utility of the low-carb diet for some people. Low-carb diets gained popularity in the 1990s as an effective weight-loss tool, especially for people with type 2 diabetes, as they can help with glycemic control. However, it is essential to note that there is no singular definition. According to Statpearls, low-carb diets can consist of at little as 20g and up to 130g of carbohydrates per day. Furthermore, this evidence-based framework has been shown to help with weight loss and blood-sugar management.

What is crucial to understand, however, is that carbohydrates are not more fattening than fats or proteins. Carbohydrates have a more significant impact on our blood sugar because they are comprised of small sugars — but not all carbohydrates are created equal. Most nutritionists today recommend including complex carbohydrates because they digest slower due to their additional fiber and contain more nutrients.

Carbohydrates: quality matters

What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.

Many people are confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

#Nuti4All #ASEAN #AYSJ2023 #aseanfoundation #usmissiontoasean #SDGs #health #nutrition #carbohydrates #BeASEAN