Carbs are often labeled the enemy of the diet, but it’s not the macronutrient itself that’s problematic. Rather, it is crucial to consider the type of foods in which carbohydrates are contained and the way in which they are prepared.
What are carbohydrates?
Carbohydrates are one of the main sources of energy for the human body and are classified into three main categories:
Sugars are the simplest, present naturally in fruits and vegetables or added to foods.
Starches are more complex and are found in foods such as grains, legumes and tubers.
Fiber, also a complex carbohydrate, is crucial for digestion and is not fully absorbed by the body.
Complex carbohydrates: friends of health
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Complex carbohydrates are characterized by their molecular structure which takes longer to digest, resulting in a more gradual release of energy. These include:
- Whole grains: Such as oats, spelled and barley. Unlike refined grains, whole grains retain all the natural components of the seed – the germ, endosperm and bran – offering an abundance of fibre, vitamins and minerals.
- Legumes: Beans, lentils, peas and chickpeas are excellent examples of complex carbohydrates that provide not only energy, but also protein, fiber and essential micronutrients.
- Tubers: Potatoes, sweet potatoes and other tubers are natural sources of complex starches, vitamins such as vitamin C and potassium.
Regular consumption of complex carbohydrates is associated with numerous health benefits, such as improved weight control, reduced risk of heart disease, and stabilization of blood sugar levels.
Are all complex carbohydrates healthy?
Even refined starchy foods, such as white bread, semolina pasta and desserts, contain complex carbohydrates. However, the refining process they undergo removes most of the fibre, vitamins and minerals present in the whole grain. As a result, while they technically contain complex carbohydrates, these foods don’t offer the same health benefits as their whole-grain equivalents.
The Impact of Refining on Carbohydrates
During refining, cereal grains are stripped of their bran and germ, leaving mostly the endosperm, which is rich in starch but low in essential nutrients. This process has several consequences:
- Loss of nutrients: Whole grains are naturally rich in nutrients such as B vitamins, iron, magnesium and fiber. Refining significantly reduces these contents, depleting the nutritional value of the food.
- Rapid absorption: Without the fibrous matrix to slow digestion, refined carbohydrates are digested and absorbed more quickly. This can lead to higher and more rapid blood sugar spikes, followed by equally sudden drops, potentially affecting mood, energy and satiety.
- Impact on metabolic health: High consumption of refined carbohydrates is associated with an increased risk of diseases such as type 2 diabetes, cardiovascular disease and even some forms of cancer, although a true causal relationship remains to be proven.
Choose healthy complex carbohydrates
To reap the benefits of complex carbohydrates without the disadvantages of refined products, it’s important to look towards sources of unprocessed or minimally processed carbohydrates. Here are some practical tips:
- Prefer the consumption of whole grains: Choose brown rice, wholemeal bread, wholemeal pasta and other grain products that retain all parts of the grain.
- Include a variety of plant sources: Supplementing your diet with a variety of legumes, starchy vegetables, and fruits can help ensure a balanced intake of complex carbohydrates, fiber, and other nutrients.
- Limit baked goods and refined desserts: Although they can be consumed occasionally, they should not form the basis of carbohydrate intake in the daily diet.
What about simple carbohydrates (sugars)?
Even for simple carbohydrates, distinguishing between natural and added sources is critical to a healthy diet. The simple carbohydrates naturally present in fruit are accompanied by vitamins, minerals, fiber and antioxidants that offer substantial health benefits. Eating whole fruit, therefore, is an excellent way to introduce simple carbohydrates into your diet without sacrificing nutritional value.
In contrast, added simple carbohydrates, such as sugars and syrups found in desserts, sodas and packaged snacks, provide empty calories and can contribute to health problems such as obesity, type 2 diabetes and heart disease. Therefore, it is important to limit the consumption of added sugars and prefer natural sources of simple carbohydrates to maintain a balanced and healthy diet.
