The relationship between carbohydrate consumption and health is nuanced, with research debunking the myth that all carbohydrates are inherently bad. Here are some key findings from recent systematic reviews and studies:
Carbohydrates and Their Role in Health: Foods high in carbohydrates, particularly fiber-rich sources, are essential for a healthy diet. They provide glucose for bodily functions and physical activity. However, excessive consumption of refined, simple carbohydrates can negatively affect physical and mental health. Fiber-rich carbohydrates support gut microbiota health, which in turn benefits the host, whereas simple and refined carbohydrates can negatively impact mood and physical health, increasing the risk of metabolic syndrome and related diseases.
Carbohydrate Quality Over Quantity: The quality of carbohydrates consumed is more important for cardiometabolic health than the quantity. Diets rich in high-quality carbohydrates like whole grains, fruits, and vegetables are associated with lower risks of diabetes, cardiovascular disease, and cardiovascular mortality. In contrast, diets high in refined carbohydrates and sugars, especially from sugar-sweetened beverages, are linked to higher risks of these conditions. High-quality carbohydrates can improve blood lipid profiles and reduce cardiometabolic risk factors.
Low-Carbohydrate Diets and Psychological Well-Being: Low-carbohydrate and ketogenic diets do not negatively affect psychological well-being compared to other diets. In fact, interventions lasting 12 weeks or longer may benefit psychological health. This finding is crucial for those considering dietary approaches for physical and mental health improvements.
Carbohydrates for Athletic Performance: In specific contexts like prolonged aerobic exercise, carbohydrate supplementation can improve performance and delay fatigue. This benefit is especially notable in sports like tennis for sessions lasting more than 90 minutes, suggesting a role for carbohydrates in supporting energy levels during intense physical activity.
Impact of Carbohydrates on Inflammation: Quality carbohydrates are inversely related to inflammatory markers in observational studies. Diets low in glycemic index/load or high in fiber can reduce inflammation, suggesting that the type and quality of carbohydrates consumed can influence inflammation and, by extension, chronic disease risk.
In conclusion, not all carbohydrates are bad for health. The distinction between “good” and “bad” carbohydrates lies in their quality—whole, fiber-rich carbohydrates are beneficial, whereas refined and simple carbohydrates can be detrimental to health. The key is to choose carbohydrates wisely, focusing on whole foods that support overall well-being.