The hidden risks of carbohydrates in a healthy diet and how to overcome them
Deep-sea diving requires precision and awareness of the environment. The same goes for our nutrition – to get the most out of it and avoid any unpleasant surprises, you need to understand what’s going on underwater. We’d like to introduce you to a perspective that may change the way you look at carbohydrates and a healthy lifestyle.
Professor Tim Spector, a leading epidemiologist and nutritional scientist, points out in his work that carbohydrates should not be simply divided into “good” and “bad.” The key is to understand how they affect our bodies and what we can do to optimize their impact.
Sugar spikes and their effects
Many of us think that sweets are the only things that cause blood sugar fluctuations. However, seemingly harmless products, such as: white rice, white bread, and potatoesThese products are converted into sugar very quickly in the body, causing a rapid increase in glucose levels, called a “sugar spike.”
Such rapid ups and downs can not only negatively affect your metabolism and increase your risk of obesity, but also have short-term consequences:
- Lack of energy and weakness: A big sugar spike is followed by a sharp drop that leaves you without strength and motivation.
- Increased feeling of hunger: Even though you feel full, the sugar crash makes your body crave even more food, often unhealthy food.
The difference between “good” and “bad” carbohydrates
Prof. Tim Spector emphasizes that the problem is not the class of carbohydrates as a whole, but rather their degree of processing and fiber content.
- Bad carbohydrates: These are highly refined, low in fiber, such as: white flour, sugary drinks, and processed snacksThey break down into sugars quickly, providing a short-term burst of energy followed by a severe “crash.”
- Good carbohydrates: These are plants that are minimally processed and rich in fiberThey are slow to digest, provide steady energy, and nourish your gut microbiome, the “inner garden” of organisms that is essential for your immune system and overall health. Choose foods like: legumes (lentils, beans), whole grains, vegetables, nuts and seeds. Surprisingly, but only regularly 5 grams of fiber Adding it to your daily diet (about one tablespoon!) reduces the risk of heart disease and premature death by 141%.
Myths that misled us
- Multigrain breads are healthier. This is just a marketing ploy. In many cases, it is refined flour with some seeds added. Look for bread labeled “whole grain” and check amount of fiberindicated on the packaging.
- A low-carb diet is the solution for everyone. It may work well at first, but in the long run, by cutting out carbs, you are depriving your gut microbiome of the fiber it needs, which can have serious consequences.
Small changes, big impact
You don't always have to give up everything you love. Sometimes, smart substitutions and small adjustments are enough.
- Replace rice with quinoa or millet. These cereal alternatives will provide a long-lasting feeling of satiety and a higher dose of fiber.
- Use whole wheat pasta. Modern whole-wheat pasta tastes great and is much better for your health.
- Accept “cold” food. Studies show that pasta or rice that has been cooled and reheated contains more resistant starch, which acts similarly to fiber, reducing sugar spikes.
- Combine carbohydrates with fiber or fat. If you want to enjoy pasta or bread, add vegetables, cheese, or olive oil to it. This will slow down the absorption of sugar.
Diving is both fun and risky. The same goes for nutrition. Choose wisely, understand the risks and the rewards, and keep your health strong!
