If on the one hand carbohydrates represent a very important energy and nutritional source for our body, so much so that in almost all diets it is recommended to consume around 50% of the daily caloric intake, it is equally true that numerous scientific studies have documented that high in carbohydrates, especially if rich in simple sugars and refined carbohydrates, are associated with an increased risk of diseases such as type 2 diabetes, obesity and metabolic syndrome.
A recent opinion from the European food authority, EFSA, came to the conclusion that, in a nutritionally correct diet, the intake of added sugars and free sugars should be as low as possible and the World Health Organization also recommends a strong reduction in daily sugar intake, even to less than 5% of total energy, equal to approximately 25 grams, which corresponds to five teaspoons of sugar.
The daily diet can include different categories and sources of sugars: “total sugars” are the sum of all the sugars present in the diet, “free” sugars are those present in nature (for example in honey and fruit), while “added” sugars are refined sugars used in the preparation of foods and as table sugar.
It should be clarified that sugars are not always harmful in themselves and the daily intake of even a small dose of them should absolutely not be condemned, but currently there is an ever-wider availability of sweet substances and the repeated introduction throughout the day of refined cereals, sweetened juices and alcohol leads to the activation of processes called “glycation” in the body which, accumulating over time, negatively interfere with some functions of the body, damaging them.
Glycated substances act like real poisons for cells, so much so that they are defined as “glycotoxins”, and lead to the creation of a “caramelization” of proteins, enzymes and DNA, with an oxidizing action that generates pro-aging effects. Effects that are not direct and immediate, as for indigestion or intoxication, but depend on the progressive accumulation of inflammatory substances, caused by the repeated or excessive introduction of some foods or some food groups including sweets.
For this reason, the negative effects on health caused by the repeated habit of “cappuccino and brioche” can reveal themselves even after a long time, causing the progressive accumulation of inflammatory substances that gradually damage our health.
A very recent study published a few days ago in the journal «Journal of medicinal food» by a group of researchers from the University of Tampa, Florida, reiterated the close relationship between food and inflammation and how there are foods that promote inflammation and others who fight it. An incorrect diet, continued for long periods, almost inevitably leads to chronic inflammation which is defined as “silent and low-grade” which can lead to the development of chronic pathologies ranging from colitis to cystitis, from arthritis to conjunctivitis, from dermatitis to vaginitis, but also to recurrent disorders such as meteorism, swollen belly, migraine, eczema, reflux, joint pain, neuralgia, etc.
Recent research has also documented how the glycation phenomenon is not only involved in the development of metabolic diseases such as gout, diabetes, dyslipidemia and hepatic steatosis, but also in the aging and degeneration of the brain. Some authors have already defined Alzheimer’s as “type 3 diabetes”, documenting how even in Parkinson’s, cognitive decline and memory loss, glycating substances cause well-defined damage to neurons.
It is therefore no longer sufficient to check that the blood sugar values are correct in the morning on an empty stomach, because it has been discovered that it is the high blood sugar peaks that cause the greatest damage and a breakfast with jams or fruit yoghurt and daily intake is sufficient. of sweetened coffee to cause frequent and sudden fluctuations in blood sugar levels and cause those dangerous changes in circulating glucose which favor glycation phenomena.
Following the indications of the main guidelines of providing more than half of the daily calories through carbohydrates, it is therefore important to know how to choose and dose them, favoring sources such as vegetables, fruit, legumes and whole grains (richer in fibre, vitamins and minerals) and reducing the consumption of sweets, sugary drinks and highly processed foods, which in addition to promoting the dangerous glycation phenomena contribute to overweight and obesity.
The optimal amount of carbohydrates varies from person to person depending on lifestyle, physical activity, type of work, age and the presence of any pathologies. For example, a young athlete can without problems increase the intake of carbohydrates (even simple ones) compared to a sedentary person of advanced age.
A good starting point for everyone can be to fill a quarter of the plate with foods rich in carbohydrates such as wholemeal pasta, brown rice, quinoa, wholemeal bread, another quarter with healthy proteins such as fish, legumes, lean meat and eggs, and the remaining half with lots of vegetables and less fruit.
