Chapter 1: Introduction
Carbohydrates are an essential macronutrient that plays a vital role in our health and well-being. They are the primary source of energy for our bodies, particularly for our brain and muscles. However, there is often confusion surrounding carbohydrates and whether they are good or bad for us.
Carbohydrates come in many forms, from simple sugars to complex starches and fibers. Some carbohydrates are better for us than others, depending on their nutritional value and impact on our bodies. In this series of chapters, we will explore the different types of carbohydrates and their effects on our health.
It is essential to understand carbohydrates' role in our diet and make informed choices about which ones to consume and avoid. This knowledge can help us maintain healthy blood sugar levels, manage weight, and prevent chronic diseases such as type 2 diabetes and heart disease.
In the following chapters, we will delve deeper into the different types of carbohydrates and their effects on our health. By understanding the various types of carbohydrates, we can make better-informed choices about what we eat.
References:
Sizer, F. S., & Whitney, E. N. (2013). Nutrition: Concepts and controversies. Cengage Learning.
Mann, J., Cummings, J., & Englyst, H. (2007). Carbohydrates and health. CRC Press.
USDA. (2020). Dietary Guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov/
Chapter 2: What are Carbohydrates?
Carbohydrates are a macronutrient that serves as the primary energy source for our bodies. They are made up of carbon, hydrogen, and oxygen atoms, and are found in a variety of foods such as fruits, vegetables, grains, and sugars.
Carbohydrates play an essential role in the body by providing energy for cellular processes and physical activities. The glucose molecules derived from carbohydrates are necessary for brain function and muscle activity. Carbohydrates also play a vital role in maintaining healthy blood sugar levels.
There are three different types of carbohydrates: sugars, starches, and fibers. Sugars, also known as simple carbohydrates, are found naturally in fruits, vegetables, and dairy products, as well as in processed foods and sweeteners. Starches, or complex carbohydrates, are found in foods such as grains, potatoes, and legumes. Fibers, which are also complex carbohydrates, are found in fruits, vegetables, and whole grains.
The body processes each type of carbohydrate differently. Simple carbohydrates are quickly broken down and absorbed by the body, leading to a rapid rise in blood sugar levels. Complex carbohydrates, on the other hand, take longer to break down and are absorbed more slowly, providing a more sustained release of energy.
Carbohydrates are an essential nutrient that provides energy to our bodies. They come in different forms, including sugars, starches, and fibers, and play a vital role in maintaining healthy blood sugar levels and supporting brain and muscle function.
References:
Sizer, F. S., & Whitney, E. N. (2013). Nutrition: Concepts and controversies. Cengage Learning.
Mann, J., Cummings, J., & Englyst, H. (2007). Carbohydrates and health. CRC Press.
USDA. (2020). Dietary Guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov/
Chapter 3: Simple Carbohydrates vs. Complex Carbohydrates
Simple and complex carbohydrates are two types of carbohydrates that differ in their chemical structure and the way they are metabolized in the body. Understanding these differences can help us make informed choices about which carbohydrates to eat and avoid.
Simple carbohydrates, also known as simple sugars, are composed of one or two sugar molecules, which are quickly broken down and absorbed by the body. Common sources of simple carbohydrates include table sugar, honey, fruit juice, and processed foods such as candy and baked goods. Because they are rapidly absorbed, simple carbohydrates can lead to a rapid increase in blood sugar levels, followed by a crash. This can result in feelings of hunger and fatigue, and over time can contribute to the development of health problems such as obesity and type 2 diabetes.
Complex carbohydrates, on the other hand, are composed of multiple sugar molecules linked together in a chain. These long chains take longer to break down and are absorbed more slowly by the body. Common sources of complex carbohydrates include whole grains, fruits, vegetables, and legumes. Because they are absorbed more slowly, complex carbohydrates provide a more sustained release of energy, which can help us feel fuller for longer and maintain stable blood sugar levels.
One important distinction within the category of complex carbohydrates is the difference between soluble and insoluble fiber. Soluble fiber, which is found in foods such as oatmeal, apples, and beans, dissolves in water and forms a gel-like substance in the digestive tract. This can help slow the absorption of carbohydrates, as well as promote feelings of fullness and support healthy cholesterol levels. Insoluble fiber, which is found in foods such as whole wheat bread and brown rice, does not dissolve in water and helps promote regular bowel movements.
Simple and complex carbohydrates differ in their chemical structure and the way they are metabolized in the body. While simple carbohydrates can lead to rapid spikes in blood sugar levels, complex carbohydrates provide a more sustained release of energy and are generally considered to be more beneficial for overall health.
References:
Sizer, F. S., & Whitney, E. N. (2013). Nutrition: Concepts and controversies. Cengage Learning.
Mann, J., Cummings, J., & Englyst, H. (2007). Carbohydrates and health. CRC Press.
Harvard T.H. Chan School of Public Health. (2019). Carbohydrates. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Chapter 4: Glycemic Index and Glycemic Load
Glycemic index (GI) and glycemic load (GL) are two measurements that assess how carbohydrates affect blood sugar levels. The GI measures the speed at which carbohydrates are broken down into glucose and absorbed into the bloodstream, while the GL combines the GI with the amount of carbohydrates in a serving of food.
High GI foods are broken down quickly, resulting in a rapid increase in blood sugar levels. In contrast, low GI foods are broken down slowly, which leads to a slower increase in blood sugar levels. It is generally recommended to consume low to moderate GI foods to promote stable blood sugar levels and reduce the risk of chronic diseases such as type 2 diabetes and heart disease.
The GL considers the amount of carbohydrates in a serving of food. A food with a high GI but a small serving size may have a lower overall impact on blood sugar levels than a food with a low GI but a large serving size. For example, watermelon has a high GI but a low GL because it contains a relatively small amount of carbohydrates per serving.
Incorporating low GI and GL foods into the diet can help promote stable blood sugar levels, provide sustained energy, and reduce the risk of chronic diseases. Examples of low GI and GL foods include whole grains, legumes, vegetables, fruits, and nuts.
It is essential to understand that the GI and GL are not the only factors to consider when choosing what to eat. Other important factors include the nutrient content of foods, the amount of fiber they contain, and how they are prepared.
Furthermore, the GI and GL of a food can vary depending on various factors, such as the ripeness of fruits, how the food is cooked, and the presence of other nutrients. For example, cooking potatoes and letting them cool before eating can reduce their GI.
t is also important to note that individuals' responses to different foods can vary. Some people may have a more significant blood sugar response to high GI foods than others, while others may tolerate them well. Therefore, it is crucial to pay attention to how different foods affect your body and make informed choices based on your individual needs and preferences.
The GI and GL are essential tools for understanding how carbohydrates affect blood sugar levels. Incorporating low GI and GL foods into the diet can help promote stable blood sugar levels and reduce the risk of chronic diseases. However, it is important to consider other factors such as nutrient content, fiber, and preparation methods when making dietary choices
References:
Evert AB, Boucher JL, Cypress M, et al. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. 2014;37(Suppl 1):S120-S143. doi:10.2337/dc14-S120
Foster-Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002;76(1):5-56. doi:10.1093/ajcn/76.1.5
Hu FB. The epidemiology of obesity: a big picture. Pharmacoeconomics. 2007;25(Suppl 1):3-7. doi:10.2165/00019053-200725001-00002
Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002;287(18):2414-2423. doi:10.1001/jama.287.18.2414
Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
Salmerón J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA. 1997;277(6):472-477. doi:10.1001/jama.277.6.472
Schwingshackl L, Hoffmann G. Long-term effects of low glycemic index/load vs. high glycemic index/load diets on parameters of obesity and obesity-associated risks: a systematic review and meta-analysis. Nutr Metab Cardiovasc Dis. 2013;23(8):699-706. doi:10.1016/j.numecd.2013.04.008
Thomas DE, Elliott EJ, Baur L. Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database Syst Rev. 2007;(3):CD005105. doi:10.1002/14651858.CD005105.pub2
Willett W, Manson J, Liu S. Glycemic index, glycemic load, and risk of type 2 diabetes. Am J Clin Nutr. 2002;76(1):274S-280S. doi:10.1093/ajcn/76.1.274S
World Health Organization. Carbohydrates in human nutrition. Report of a Joint FAO/WHO Expert Consultation. FAO Food Nutr Pap. 1998;66:1-140.
Chapter 5: The Importance of Fiber
Fiber is a type of carbohydrate that cannot be digested by the human body. Unlike other carbohydrates, which are broken down into sugar and absorbed into the bloodstream, fiber passes through the digestive system mostly intact. This unique quality is what makes fiber so important to a healthy diet.
One of the most significant benefits of fiber is its ability to regulate blood sugar levels. Soluble fiber, in particular, can slow the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels. This is especially important for individuals with diabetes or those at risk for developing the condition.
Fiber also plays a crucial role in promoting digestive health. It helps to bulk up stool, making it easier to pass and preventing constipation. Additionally, fiber can help prevent gastrointestinal diseases, such as diverticulitis and colon cancer.
Most people do not consume enough fiber in their diets. The recommended daily intake of fiber is 25 grams for women and 38 grams for men, but the average American only consumes about half that amount. This is largely due to the prevalence of processed foods, which are often stripped of their fiber content.
To increase fiber intake, it is recommended to eat a diet rich in fruits, vegetables, whole grains, and legumes. These foods are naturally high in fiber and can help individuals meet their daily recommended intake. Additionally, adding fiber supplements, such as psyllium husk or chia seeds, to one's diet can also be beneficial.
While fiber is an essential part of a healthy diet, it is important to note that consuming too much fiber can have negative side effects. Overconsumption of fiber can cause bloating, gas, and diarrhea. Therefore, it is recommended to increase fiber intake gradually and drink plenty of water to avoid these side effects.
Fiber plays a crucial role in a healthy diet and has numerous health benefits, including regulating blood sugar levels and promoting digestive health. Most people do not consume enough fiber in their diets, but increasing intake through natural sources and supplements can be beneficial. However, it is important to consume fiber in moderation to avoid negative side effects.
References
Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417-1435. doi: 10.3390/nu5041417
Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M., Koraym, A., ... & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205. doi: 10.1111/j.1753-4887.2009.00189.x
Cho, S. S., & Dreher, M. L. (2001). Handbook of dietary fiber. New York: Marcel Dekker.
National Institute of Diabetes and Digestive and Kidney Diseases. (2018, September). Eating, Diet, and Nutrition for Constipation. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
World Health Organization. (2015). Sugars intake for adults and children. Retrieved from https://www.who.int/nutrition/publications/guidelines/sugars_intake/en/
Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S-392S. doi: 10.3945/an.112.003517
Harvard T.H. Chan School of Public Health. (2019, July). Fiber. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Association of UK Dietitians. (2019, March). Top 10 Tips for Getting Enough Fibre in Your Diet. Retrieved from https://www.bda.uk.com/resource/top-10-tips-getting-enough-fibre-in-your-diet.html
U.S. Department of Agriculture. (2021, February). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/
National Institutes of Health. (2021, March). Vitamin C. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Chapter 6: The Low-Carb Trend
The popularity of low-carb diets has grown significantly in recent years, with many individuals opting to restrict or eliminate carbohydrates from their diets in an attempt to lose weight or improve overall health. While reducing carbohydrate intake can lead to weight loss and improved blood sugar control in some cases, it is important to consider the potential drawbacks and long-term effects of a low-carb diet.
One potential benefit of low-carb diets is weight loss. When carbohydrate intake is restricted, the body turns to stored fat for energy, which can lead to weight loss over time. Additionally, low-carb diets have been shown to improve blood sugar control and insulin sensitivity in some individuals, which can be beneficial for those with type 2 diabetes.
However, low-carb diets may also have drawbacks. One concern is that restricting carbohydrate intake may lead to nutrient deficiencies, particularly in vitamins and minerals that are primarily found in carbohydrate-rich foods. Additionally, low-carb diets may be difficult to sustain over the long term, leading to weight regain once carbohydrate intake is increased again.
It is also important to note that not all carbohydrates are created equal. Highly processed and refined carbohydrates, such as white bread and sugary snacks, should be limited in the diet regardless of whether a low-carb approach is taken. Whole, nutrient-dense carbohydrates, such as fruits, vegetables, and whole grains, provide important nutrients and fiber that are crucial for overall health.
Ultimately, the decision to adopt a low-carb diet should be made in consultation with a healthcare provider and based on individual needs and goals. It is important to focus on a balanced and varied diet that includes a variety of nutrient-dense foods, rather than solely restricting carbohydrate intake.
While low-carb diets may have some benefits for weight loss and blood sugar control, they should be approached with caution and individualized to meet personal needs and goals. A focus on nutrient-dense carbohydrates and a balanced diet is crucial for overall health and well-being.
References
Westman, E. C., Yancy Jr, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & metabolism, 5(1), 1-9.
Volek, J. S., Phinney, S. D., Forsythe, C. E., Quann, E. E., Wood, R. J., Puglisi, M. J., ... & Feinman, R. D. (2009). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids, 44(4), 297-309.
Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., ... & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology, 9(3), 200-205.
Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178-1187.
Hu, T., Mills, K. T., Yao, L., Demanelis, K., Eloustaz, M., Yancy Jr, W. S., ... & Bazzano, L. A. (2012). Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. American Journal of Epidemiology, 176(suppl_7), S44-S54.
Chapter 7: The Benefits of Whole Grains
Whole grains are an essential component of a healthy diet, as they are packed with nutrients such as fiber, vitamins, and minerals. Unlike refined grains, which have been processed to remove the bran and germ, whole grains include the entire grain kernel, providing a wealth of nutritional benefits.
One of the primary benefits of consuming whole grains is their high fiber content. Fiber plays an important role in digestive health, helping to regulate bowel movements, reduce the risk of constipation, and promote feelings of fullness and satiety. In addition, fiber can help to regulate blood sugar levels, making whole grains a valuable choice for individuals with diabetes or insulin resistance.
Whole grains are also rich in vitamins and minerals, including B vitamins, iron, magnesium, and selenium. These nutrients play a critical role in many bodily functions, such as energy production, immune function, and bone health. Research suggests that consuming whole grains may be associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
Incorporating whole grains into your diet can be easy and delicious. Examples of whole grain options include brown rice, whole wheat bread and pasta, quinoa, and oats. Look for whole grain versions of your favorite foods and experiment with different recipes to find new and exciting ways to incorporate whole grains into your meals.
It is important to note that not all products labeled as "whole grain" are created equal. Some may contain refined grains as well, so it is important to read the ingredient list carefully. The Whole Grains Council recommends looking for products that contain at least 50% whole grains by weight, and that do not have added sugars or other unhealthy additives.
Consuming whole grains is a simple and effective way to promote overall health and well-being. By incorporating whole grain options into your diet, you can enjoy the many benefits of these nutrient-rich foods while still enjoying a delicious and satisfying meal.
References
Seal, C. J., Nugent, A. P., Tee, E. S., & Thielecke, F. (2018). Whole-grain dietary recommendations: the need for a unified global approach. British Journal of Nutrition, 120(S1), S3-S12. https://doi.org/10.1017/S0007114518002268
Slavin, J. (2004). Whole grains and human health. Nutrition Research Reviews, 17(1), 99-110. https://doi.org/10.1079/NRR200374
Vanegas, S. M., Meydani, M., Barnett, J. B., Goldin, B., Kane, A., Rasmussen, H., & Brown, C. (2016). Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women. The American Journal of Clinical Nutrition, 105(3), 589-599. https://doi.org/10.3945/ajcn.116.137157
Zhang, G., Pan, A., Zong, G., Yu, Z., Wu, H., Chen, X., ... & Hu, F. B. (2018). Substituting white rice with whole grain rice for 6 months increases insulin sensitivity, glycemic control, and markers of metabolic health: a randomized controlled trial. Diabetes Care, 41(7), 1402-1410. https://doi.org/10.2337/dc18-0004
Chapter 8: Identifying High-Quality Carbohydrates
Consuming high-quality carbohydrates is crucial for maintaining a healthy diet. However, it can be challenging to identify which carbohydrates are high-quality and which are not. In this chapter, we will provide practical tips for identifying high-quality carbohydrates.
One of the first things you can do is read food labels. Look for products that have minimal added sugars and are made with whole grains. Avoid products with refined grains, which are stripped of essential nutrients during processing. Instead, opt for products that list whole grains as the first ingredient.
Another way to identify high-quality carbohydrates is to choose whole foods. Whole foods are foods that have not been processed or refined. They contain all of the nutrients and fiber that are naturally present in the food. Examples of whole foods include fruits, vegetables, whole grains, and legumes. When choosing fruits and vegetables, select a variety of colors to ensure that you are getting a wide range of nutrients.
You can also use the glycemic index to help you identify high-quality carbohydrates. The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low glycemic index, such as whole grains and legumes, are broken down slowly in the body, providing sustained energy and preventing spikes in blood sugar levels.
Consider the nutrient density of the carbohydrate. Nutrient-dense carbohydrates are those that provide a high amount of vitamins, minerals, and other essential nutrients per calorie. Examples of nutrient-dense carbohydrates include sweet potatoes, quinoa, and berries.
By incorporating these practical tips, you can identify high-quality carbohydrates and make informed choices about which carbohydrates to include in your diet.
References
Hu, F. B. (2013). Resolved: there is sufficient scientific evidence that decreasing sugar‐sweetened beverage consumption will reduce the prevalence of obesity and obesity‐related diseases. Obesity Reviews, 14(8), 606-619.
Jenkins, D. J., Kendall, C. W., Augustin, L. S., Mitchell, S., Sahye-Pudaruth, S., Blanco Mejia, S., ... & Josse, R. G. (2014). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Archives of internal medicine, 174(7), 210-219.
Liu, S., Willett, W. C., Stampfer, M. J., Hu, F. B., Franz, M., Sampson, L., ... & Hennekens, C. H. (2000). A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. The American journal of clinical nutrition, 71(6), 1455-1461.
Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
US Department of Agriculture. (2015). Dietary guidelines for Americans, 2015-2020.
Venn, B. J., & Mann, J. I. (2004). Cereal grains, legumes and diabetes. European journal of clinical nutrition, 58(11), 1443-1461.
Wolever, T. M., Gibbs, A. L., Mehling, C., Chiasson, J. L., Connelly, P. W., Josse, R. G., ... & Leiter, L. A. (2012). The Canadian Trial of Carbohydrates in Diabetes (CCD), a 1-y controlled trial of low-glycemic-index dietary carbohydrate in type 2 diabetes: no effect on glycated hemoglobin but reduction in C-reactive protein. The American journal of clinical nutrition, 96(2), 290-298.
Chapter 9: Avoiding Processed and Refined Carbohydrates
Processed and refined carbohydrates have been linked to a variety of health problems, including obesity, type 2 diabetes, and heart disease. These types of carbohydrates are often found in processed foods like white bread, sugary drinks, and pastries, and they lack the fiber and nutrients found in whole foods. In this chapter, we will discuss the dangers of consuming processed and refined carbohydrates and provide tips for avoiding them in our diet.
The main problem with processed and refined carbohydrates is that they are quickly absorbed into the bloodstream, leading to a spike in blood sugar levels. This spike can cause insulin resistance over time, leading to an increased risk of type 2 diabetes and other health problems. Additionally, processed and refined carbohydrates are often high in calories and low in nutrients, leading to weight gain and poor overall health.
To avoid processed and refined carbohydrates, it is important to read food labels and choose whole foods whenever possible. Whole foods like fruits, vegetables, whole grains, and legumes are rich in fiber and nutrients, which help regulate blood sugar levels and promote good health.
When reading food labels, look for products that are low in added sugars and high in fiber. Avoid products that list sugar, corn syrup, or other sweeteners as the first or second ingredient. Choose products that contain whole grains, like brown rice or whole wheat bread, rather than refined grains like white bread or pasta.
It is also important to limit our consumption of sugary drinks like soda and sports drinks. These drinks are high in sugar and provide little nutritional value. Instead, choose water, unsweetened tea, or other low-sugar beverages.
Another way to avoid processed and refined carbohydrates is to prepare meals at home using whole, unprocessed ingredients. This way, we can control the amount of added sugar and other unhealthy ingredients in our food.
In addition to being healthier, a diet that is low in processed and refined carbohydrates can also be more sustainable. By choosing whole foods and preparing meals at home, we can reduce our reliance on processed and packaged foods, which are often packaged in non-recyclable materials and contribute to environmental waste.
Avoiding processed and refined carbohydrates is an important step towards a healthy and sustainable diet. By choosing whole foods and preparing meals at home, we can improve our health, reduce our environmental impact, and feel good about the food choices we make.
References
Ludwig, D. S. (2018). The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA, 320(24), 2470-2471.
Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
Mann, J. (2014). Dietary carbohydrate: relationship to cardiovascular disease and disorders of carbohydrate metabolism. European journal of clinical nutrition, 68(6), 689-691.
Ebbeling, C. B., Feldman, H. A., Klein, G. L., Wong, J. M., Bielak, L., Steltz, S. K., ... & Ludwig, D. S. (2018). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ, 363, k4583.
de Koning, L., Fung, T. T., Liao, X., Chiuve, S. E., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Low-carbohydrate diet scores and risk of type 2 diabetes in men. The American journal of clinical nutrition, 93(4), 844-850.
Mozaffarian, D., & Ludwig, D. S. (2015). The 2015 US Dietary Guidelines: Lifting the ban on total dietary fat. Jama, 313(24), 2421-2422.
Ha, V., & Sievenpiper, J. L. (2012). Using glycemic index and glycemic load to improve dietary recommendations for people with diabetes. Canadian Journal of Diabetes, 36(2), 68-74.
Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404.
Thomas, D. E., Elliott, E. J., & Baur, L. (2007). Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database of Systematic Reviews, (3).
USDA. (2015). Dietary Guidelines for Americans 2015-2020. US Department of Health and Human Services, US Department of Agriculture.
Chapter 10: Balancing Carbohydrate Intake
Carbohydrates are a critical part of a balanced diet, providing energy and essential nutrients. However, it is also important to balance carbohydrate intake with other macronutrients, such as protein and fat, to maintain overall health and well-being. In this chapter, we will discuss the importance of balancing carbohydrate intake and provide practical tips for doing so.
Understanding Macronutrient Ratios
The recommended macronutrient ratios for a balanced diet vary depending on individual needs and goals. However, a general guideline is to consume 45-65% of daily calories from carbohydrates, 10-35% from protein, and 20-35% from fat. It is important to note that these ratios may vary depending on an individual's age, gender, physical activity level, and health status.
Choosing the Right Carbohydrates
Choosing the right types of carbohydrates is essential for balancing carbohydrate intake. Whole grains, fruits, vegetables, and legumes are excellent sources of carbohydrates that also provide essential vitamins, minerals, and fiber. In contrast, processed and refined carbohydrates, such as white bread, pasta, and sugary snacks, provide little nutritional value and should be consumed in moderation.
Pairing Carbohydrates with Protein and Fat
Pairing carbohydrates with protein and fat can help slow down the absorption of carbohydrates and provide a steady release of energy. For example, adding nuts or seeds to a bowl of oatmeal or having a piece of fruit with a serving of yogurt can help balance carbohydrate intake.
Timing Carbohydrate Intake
Timing carbohydrate intake can also play a role in balancing macronutrient intake. Consuming carbohydrates before and after exercise can help provide energy and aid in recovery, while consuming carbohydrates in the evening can help promote restful sleep.
Monitoring Portion Sizes
Monitoring portion sizes is crucial for balancing carbohydrate intake. Overconsumption of carbohydrates, even from high-quality sources, can lead to weight gain and other health problems. Using measuring cups or a food scale can help accurately monitor portion sizes and ensure balanced macronutrient intake.
Seeking Professional Advice
Seeking professional advice from a registered dietitian can be helpful in determining individual macronutrient needs and developing a balanced meal plan. A dietitian can also provide guidance on portion control and offer suggestions for high-quality carbohydrate sources.
Listening to Your Body
Lastly, listening to your body is essential for balancing carbohydrate intake. Everyone's body is different, and what works for one person may not work for another. Paying attention to how your body feels after eating different types and amounts of carbohydrates can help guide your food choices and support balanced macronutrient intake.
Balancing carbohydrate intake with other macronutrients is essential for maintaining overall health and well-being. By understanding macronutrient ratios, choosing the right carbohydrates, pairing carbohydrates with protein and fat, timing carbohydrate intake, monitoring portion
References
Heinz, J. & Kirkpatrick, S. (2016). Beyond the Bread Basket: Understanding the Role of Wheat in Our Diets. Nutrients, 8(12), 756. doi: 10.3390/nu8120756
Franz, M. J., Powers, M. A., Leontos, C., Holzmeister, L. A., Kulkarni, K., Monk, A., ... & Wedel, N. (2017). The evidence for medical nutrition therapy for type 1 and type 2 diabetes in adults. Journal of the Academy of Nutrition and Dietetics, 117(9), 1317-1335. doi: 10.1016/j.jand.2017.05.006
Jenkins, D. J., Kendall, C. W., Augustin, L. S., Martini, M. C., Axelsen, M., Faulkner, D., ... & Vidgen, E. (2002). Glycemic index: overview of implications in health and disease. The American Journal of Clinical Nutrition, 76(1), 266S-273S. doi: 10.1093/ajcn/76/1.266S
Ludwig, D. S., & Ebbeling, C. B. (2010). The carbohydrate-insulin model of obesity: beyond "calories in, calories out". JAMA internal medicine, 170(6), 539-540. doi: 10.1001/archinternmed.2010.84
McRae, M. P. (2017). Health benefits of dietary fiber. Nutrition reviews, 75(3), 97-106. doi: 10.1093/nutrit/nuw062
Mozaffarian, D. (2016). Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: a comprehensive review. Circulation, 133(2), 187-225. doi: 10.1161/CIRCULATIONAHA.115.018585
Sievenpiper, J. L., Kendall, C. W., & Jenkins, D. J. (2004). Dietary fibers and health: cardiovascular disease and diabetes. Journal of the American College of Nutrition, 23(5), 557S-563S. doi: 10.1080/07315724.2004.10719381
Sacks, F. M., Carey, V. J., Anderson, C. A., Miller, E. R., Copeland, T., Charleston, J., ... & Appel, L. J. (2014). Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA, 312(23), 2531-2541. doi: 10.1001/jama.2014.16658
Thomas, D. E., Elliott, E. J., & Baur, L. (2007). Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database of Systematic Reviews, 3. doi: 10.1002/14651858.CD005105.pub2
US Department of Agriculture. (2015). 2015-2020 Dietary Guidelines for Americans. 8th Edition. Retrieved from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
.jpg)