Fiber is an exception. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy. Sugar alcohols are also classified as carbohydrates.
Carbohydrates are one of the three macronutrients. The main types of dietary carbohydrates are sugars, starches, and fiber. Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal. There are many different types of carbohydrate-containing foods, and they can vary in their health effects. Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed.
Examples of whole carbs include:. Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes 1 , 2 , 3. Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings 4 , 5. There are also added sugars , which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases 6 , 7 , 8 , 9.
While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet. Numerous studies on high fiber carbohydrates, including vegetables, fruits , legumes , and whole grains , show that eating them is linked to improved metabolic health and a lower risk of disease 10 , 11 , 12 , 13 , Not all carbs are created equal.
Refined carbs are linked to obesity and metabolic diseases, but whole carbohydrates, which are minimally processed, have many health benefits. No discussion about carbs is complete without mentioning low carb diets.
Additionally, a National Health and Nutrition Examination Survey conducted from — that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease 21 , 22 , Yet the rate of developing obesity started growing around the midth century with an uptick around when 4.
Today, our numbers have increased exponentially and The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.
Humans have been eating carbs long before the obesity epidemic, and there are many examples of populations that have remained in excellent health while eating diets high in carbs. While some areas of the brain can use ketones , the brain relies on carbohydrates to provide its fuel 26 , Recent Blog Articles. Health news headlines can be deceiving. Why is topical vitamin C important for skin health?
Preventing preeclampsia may be as simple as taking an aspirin. Caring for an aging parent? Tips for enjoying holiday meals. A conversation about reducing the harms of social media. Menopause and memory: Know the facts. How to get your child to put away toys. Is a common pain reliever safe during pregnancy? Carbohydrates — Good or Bad for You? July 16, Research health conditions Check your symptoms Prepare for a doctor's visit or test Find the best treatments and procedures for you Explore options for better nutrition and exercise Learn more about the many benefits and features of joining Harvard Health Online ».
Refined flours and sugars require less digestion, which causes blood sugar to spike after eating them and then dip two to four hours later, which tends to increase cravings and appetite. Also, pay attention to their effects on your energy levels, cravings, and hunger. Broadly speaking, these are slightly less refined sources of carbohydrates that usually contain little to no added sugars or unhealthy fats. Better carbs include refined grains like white rice or quick-cooking oatmeal and foods made with refined flours like most pastas, crackers, breads, and cereals.
The best carbs are ones found in whole foods like fruits, vegetables, legumes, and whole grains, such as brown rice, quinoa, oatmeal, and farro. Best carbs should serve as your primary source of daily carbohydrates because they have the highest amounts of fiber, which is key to a healthy gut and blood sugar regulation. Be smart about your carbohydrate choices by focusing first on vegetables, fruits, legumes, and whole-grain foods.
Doing this allows you to sprinkle in your favorite pasta and save room on occasion for those cookies and chips. Pin FB More.
0コメント