What are carbohydrate-rich foods (good and bad) and what is their impact on health?

There are different types of carbohydrates (including free and added sugars, starches and dietary fiber), which are used differently by our body and have different glycemic effects. Good carbohydrates perform important functions for our bodies and some scientific studies support this claim. Carbohydrates: what are they
Contents

• Carbohydrates: what they are
  • What are the health benefits of carbohydrates
    • Hyperglycemic effect
  • Carbohydrates in the form of fiber
• Their side effects
  • List of the most common foods rich in carbohydrates
    • Good carbohydrates
    • Bad carbohydrates
• The role of carbohydrates during exercise
• Carbohydrate consumption: how much to eat per day
  • Approved health claims for carbohydrates

Carbohydrates are an essential part of our diet and contribute, along with other macro and micronutrients that we eat as part of various foods, to our overall health and well-being. Carbohydrates are classified based on their molecular structure, but are usually divided into sugars, starches and dietary fiber, where high sugar intake (especially in liquid form) tends to be linked to poor health conditions.
Carbohydrates are essential for our body because:

• They provide us with the energy to carry out all our bodily functions;
• They affect our blood sugar and insulin levels and our fat metabolism;
• They affect our dental health;
• They support our digestion by making sure we have regular bowel movements and a healthy intestinal environment;
• They affect the absorption of specific nutrients such as calcium during the digestion process;
• They help us feel satisfied after meals.

What are the health benefits of carbohydrates Hyperglycemic effect
Sugars are important for our daily functioning, especially glucose and a direct energy source for our brains and muscles.
Still, the availability of many sugar-rich foods has led to a general increase in people’s average dietary sugar intake over the past few decades.
In particular, sugars in liquid form have been directly linked to overweight and obesity and children and adolescents are strongly affected by this trend. Carbohydrates in the form of fibers
Complex carbohydrates in the form of dietary fiber that are not broken down by our body’s enzymes in the gut offer long-term health benefits. These dietary fibers include non-starch polysaccharides and resistant starches, as well as some oligosaccharides such as inulin. Some of these fibers pass through our intestines without undergoing changes during bowel movements, while others are metabolized by intestinal bacteria, which leads to the formation of so-called short-chain fatty acids which are beneficial to humans. In particular, scientific evidence shows that a high-fiber diet such as those found in fruits, vegetables and whole grains has several benefits, including:

• Decrease the risk of cardiovascular and coronary diseases and the risk of obesity;
• Lower blood pressure and LDL cholesterol;
• Facilitate weight maintenance in healthy adults;
• Improve bowel movements and reduce the transit time of food in the digestive tract;
• Affect our gut bacteria in a way that is considered beneficial to overall gut and brain health.

Their side effects
A recent study concluded that diets high in carbohydrates do not increase the risk of obesity, confirming the conclusions of the FAO / WHO expert panel.
Looking at different carbohydrate groups, such as free (and added) sugars or dietary fiber in diets, the following scientific evidence is available:

• There is insufficient evidence to draw conclusions as to whether or not total (added) free sugar has implications for body weight, with the exception of the consumption of soft drinks in children and adolescents. Hence, national dietary guidelines based on nutrition in Europe recommend a lower intake of soft drinks, but also of foods rich in free sugars, such as desserts and sweets.
• It is currently unclear whether dietary fiber directly affects body weight; however, scientific evidence indicates that dietary fiber plays an important role in post-meal satiety, thus preventing people from overeating and helping them maintain a healthy body weight. This effect may depend on the type of fiber and other factors to be considered in people’s general eating habits.

List of the most common foods rich in carbohydrates Good
carbohydrates Good carbohydrates (also called complex) are carbohydrates that do not allow blood sugar levels to rise too quickly. The best carbohydrates (such as vegetables) are found in unprocessed whole foods which are rich sources of phytochemicals, plant compounds, which protect against cancer, heart disease and other diseases. Many phytochemicals are natural antioxidants and many are anti-inflammatory. Carbohydrates like vegetables and fruits also contain tons of important vitamins and minerals. Also, carbohydrates are the only source of fiber.
Remember, a diet focused on consuming lots of good, naturally low-sugar carbohydrates, especially processed or added sugar. When you focus on good carbohydrates, you are also avoiding hidden sugars that can make you feel bad and can make you gain weight.
Among the complex carbohydrates we find:

• Cereals;
• Pumpkin;
• Legumes, such as peas and beans
• Carrots;
• Beets.

Bad
carbohydrates Bad carbohydrates (also called simple) are highly processed carbohydrates (refined bread, cereals and sweets) that cause blood sugar to rise too quickly and too quickly. These refined carbohydrates not only have higher levels of sugar and lower levels of nutrients and fiber than unprocessed foods, they also break down into glucose more quickly and enter the bloodstream much faster than vegetables and other good carbohydrates.
Here are the foods to avoid, or limit:

• Sugary drinks;
• Sweets and candies;
• Sugar;
• Rice and pasta;
• Potatoes;
• Snacks.

The Role of Carbohydrates During Exercise
There is now substantial evidence that carbohydrates can improve the performance of athletes.
The amount of carbohydrates needed to maintain endurance depends on the type and duration of activity and carbohydrate supplementation during exercise is especially effective during 90 minutes and longer efforts. Carbohydrate-based electrolyte solutions as part of energy gels or sports drinks have been recognized by the European Commission as maintaining performance and supporting water absorption during endurance exercise. Carbohydrate consumption: how much to eat per day
Carbohydrates are essential as part of a healthy, balanced diet and should make up 45 to 60% of your total intake and source of energy.
The most appropriate carbohydrate sources are vegetables, fruit, whole grains and legumes for their dietary fiber content. It is currently recommended to consume between 25 and 38 grams of dietary fiber per day for adults; while for children the recommended quantities vary according to the age group.
In terms of free sugars, WHO strongly recommends keeping your intake below 10% of your total energy intake to reduce the risk of tooth decay, overweight, obesity and cancer development. Furthermore, the WHO considers a reduction of free sugars to 5% ofApproved health claims for carbohydrates
For some carbohydrates there is scientific evidence to support a direct positive effect on health and consequently the European Commission has authorized products containing these carbohydrates in sufficient quantities. The following are examples of health claims related to carbohydrates that have undergone a scientific assessment of their validity by the European Food Safety Authority (EFSA) and are approved for use in the EU:

• The fiber of the barley grain helps to increase the fecal mass and therefore reduces constipation;
• Beta-glucans (a type of dietary fiber) found in oats contribute to the maintenance of normal blood cholesterol levels;
• Consuming pectins, which are found in the peel of apples, with a meal helps reduce the rise in blood glucose after that meal;
• Lactulose, which is a synthetic sugar that is not found naturally in food, helps to accelerate intestinal transit;
• Chewing gum sweetened with 100% xylitol is able to reduce dental plaque.