Carbohydrates: Friend or foe? Everything you need to know to make the right choices!

What are carbohydrates?

Along with proteins and fats, carbohydrates are one of the essential building blocks of living organisms. They play a crucial role in nutrition and health, particularly in energy storage and consumption.

There are two main types of carbohydrates:

1. Simple carbohydrates (or sugars): These consist of one or two molecules and usually have a sweet taste. They can be naturally present in foods, such as fructose and glucose in fruits and vegetables, or added during food preparation. Check out this article to learn more about the different types of sugars!
2. Complex carbohydrates (or polysaccharides): These are made up of multiple simple sugars linked together and do not have a sweet taste. Complex carbohydrates include starch, found primarily in starchy foods, and fiber, present in plant-based foods. Unlike other carbohydrates, fiber is not digested directly by our intestinal enzymes but rather by the gut microbiota, or microorganisms living in our digestive system.

How do carbohydrates benefit health?

Carbohydrates provide numerous health benefits. First and foremost, they are the body's primary source of energy, fueling our brain, muscles, and cells. In the body, carbohydrates are stored as glycogen, mainly in the muscles and liver, but these reserves are limited to about 500 grams per person.

For a balanced diet, carbohydrates should make up about half of daily calorie intake, which is approximately 250 grams per day for an adult. To put this into perspective:

— A 250g plate of cooked pasta provides about 60g of carbohydrates.
— 100g of apples contain 12g of carbohydrates.
— A 40g slice of bread delivers 20g of carbohydrates.

Carbohydrates, especially fiber, also help regulate appetite by increasing satiety. But fiber has even more benefits: it supports digestive health by promoting regular bowel movements, it helps lower fasting cholesterol levels, and it regulates blood sugar after meals.

When fermented by gut bacteria, fiber produces compounds that strengthen the intestinal barrier, protecting against pathogens and potentially reducing the risk of colorectal cancer.

The World Health Organization (WHO) recommends consuming at least 25g of fiber daily and a minimum of 400g of fruits and vegetables per day.

However, excessive intake of simple sugars can lead to health problems, including tooth decay and type 2 diabetes. Sugary drinks, in particular, can contribute to weight gain. The WHO advises limiting free sugars to no more than 10% of total daily energy intake, which translates to 50g of sugar for a 2,000-calorie diet. For reference, a 33cl can of soda contains about 35g of sugar.

Which carbohydrates should you prioritize?

Beyond quantity, the quality and variety of carbohydrates are key to maximizing their benefits. Here’s what to focus on:

• Whole or semi-whole grains: Choose whole-grain or semi-whole versions of bread, pasta, rice, semolina, and flour. Less processed than refined grains, these options are richer in fiber, minerals, and vitamins.
• Legumes: Foods like lentils, chickpeas, and beans provide a great combination of fiber and plant-based protein.
• Fruits and vegetables: Enjoy them in all forms, raw, cooked, fresh, canned, or frozen. Seasonal variety is the key to a balanced and diverse nutrient intake.

Conclusion

Carbohydrates are essential for our bodies, but they should be consumed wisely. While excessive simple sugars can be harmful, complex carbohydrates and fiber are valuable allies for health. Prioritizing diverse, minimally processed sources not only optimizes energy levels but also promotes long-term well-being.

So, are you ready to make smart carb choices for better health?

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