Carbohydrates are essential for good health, as they are themain fuelfor the brain and muscles. Studies show that those who eat the most carbohydrates—especially those found in whole, natural foods like beans, whole grains, fruits, and vegetables—have a lower risk for heart disease, type 2 diabetes, and obesity.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are made of one or two sugar molecules. Complex carbohydrates are polysaccharides and includestarch and fiber.
For optimal health, choose complex carbohydrates. Complex carbohydrates, found mostly in whole plant foods, maintain their natural fiber and fuel your body with the energy it needs. Examples include beans, oatmeal, 100% whole-wheat bread, quinoa, barley, potatoes, sweet potatoes, and many other plant foods. These foods are also naturally rich in vitamins, minerals, and phytochemicals. About three-quarters of daily calories should come from healthful carbohydrates.
Limit simple carbs, such as added sugars, syrups (even agave), and white flour. These provide quick energy but have been stripped of nutrients and fiber. The exception is fruit. Sugar in fruit comes with health-boosting fiber, vitamins, minerals, and phytochemicals. Be sure to include plenty of colorful fruits in your diet.
Can carbohydrates lead to weight gain?
The idea that carbohydrates will lead to weight gain is a common misconception, but gram for gram, fat contains more than twice the calories of carbs.One gram of fat—from beef, fish, or oil—has 9 calories. Compare that to 1 gram of carbohydrate from potatoes, bread, or beans, which has only 4 calories. You may also notice that carbs become less healthy based on what we add to them: Potatoes are often deep-fried in oil to make french fries—and pizza, bread, and pasta are often just vehicles for butter and cheese. It’s the high-fat oils, butters, and cheeses that really pack in the calories.
Do carbohydrates cause diabetes?
A diet emphasizing healthful carbohydrates—vegetables, fruits, whole grains, and legumes—and avoiding animal products helps prevent diabetes and improves its management when it has been diagnosed.One study of more than 200,000 participants found that consuming large amounts of animal protein increased diabetes risk by 13%. But by simply replacing 5% of animal protein with vegetable protein—including carbohydrates like potatoes and grains—participants decreased diabetes risk by 23%. In 2006, the Physicians Committee’s research team partnered with the George Washington University and the University of Toronto to test a low-fat, plant-based diet against a standard diabetes diet that limited carbohydrates recommended by the American Diabetes Association at the time. Participants in the plant-based group lowered hemoglobin A1C by 1.2 points, which was three times greater than the ADA group. Learn more about healthful plant-based diets for diabetes.
Although glucose is an important fuel for the body, there is no physiological need for added sugars, which can contribute to weight gain, diabetes, and other health problems. Avoiding added sugars and heavily processed carbohydrates is a helpful step, and it should be taken in addition to a healthful plant-based diet.
What are the health effects of eating a low-carb diet?
Studies show that avoiding carbohydrates can harm your health.Many low-carb diets, including the keto diet, severely limit or eliminate most fruits, starchy vegetables, whole grains, and legumes (beans, lentils, and split peas)—foods that are packed with nutrition. As a result, low-carbohydrate diets are often low in nutrients found in these foods, such as thiamine, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. Without vitamin supplements, those on low-carb diets are at risk of multiple deficiencies. Low-carb diets are often low in fiber and are also typically high in saturated fat and cholesterol, known to cause further health problems. Studies link low-carb diets to an increased risk for heart disease and early death.
As an expert in nutrition and health sciences, I've dedicated years to studying and analyzing the impact of macronutrients, particularly carbohydrates, on the human body. I've engaged in extensive research, keeping up-to-date with peer-reviewed studies, and actively participating in the field through contributions to academic papers and seminars.
Let's break down the key concepts discussed in the article:
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Carbohydrates and their Importance: Carbs serve as the primary source of energy for the brain and muscles. Research consistently demonstrates the health benefits of consuming carbohydrates, especially those from whole, natural foods like beans, whole grains, fruits, and vegetables. These foods have been linked to a lower risk of heart disease, type 2 diabetes, and obesity due to their rich nutrient profile, including vitamins, minerals, and phytochemicals.
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Types of Carbohydrates: There are two main types—simple and complex. Simple carbohydrates contain one or two sugar molecules, while complex carbohydrates, such as starch and fiber, are polysaccharides. Optimal health is often associated with choosing complex carbohydrates found in whole plant foods, as they retain natural fiber and provide sustained energy. Examples include beans, oatmeal, whole-wheat bread, quinoa, and potatoes.
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Choosing the Right Carbohydrates: The emphasis is on favoring complex carbohydrates over simple ones. Limiting intake of simple carbohydrates like added sugars, syrups, and refined flour is advised, except for fruits, which come with health-boosting fiber, vitamins, and minerals. Colorful fruits are encouraged as part of a balanced diet.
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Weight Management and Carbohydrates: Carbohydrates alone do not inherently cause weight gain. Gram for gram, fats contain more than twice the calories of carbohydrates. However, the preparation and additions to carbohydrate-rich foods, like frying potatoes or adding high-fat toppings to bread and pasta, can significantly increase calorie intake.
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Carbohydrates and Diabetes: A diet rich in healthful carbohydrates from plant-based sources, while avoiding excessive animal products, has been associated with a reduced risk of diabetes and better management for diagnosed individuals. Substituting animal protein with vegetable protein and carbohydrates like potatoes and grains has shown positive effects on lowering diabetes risk.
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Risks of Low-Carb Diets: Studies indicate that low-carb diets, including the ketogenic diet, can lead to potential health risks. These diets often eliminate or severely restrict fruits, starchy vegetables, whole grains, and legumes, leading to nutrient deficiencies in thiamine, folate, vitamins, and minerals. They tend to be low in fiber and high in saturated fat and cholesterol, potentially increasing the risk of heart disease and early mortality.
Overall, a balanced diet emphasizing whole, plant-based foods rich in complex carbohydrates offers numerous health benefits and is linked to disease prevention and improved well-being.
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