How many carbohydrates can you eat?

With the spread of low-carb diets, there has been a perception that healthy eating and carbohydrates do not fit in the same sentence. Carbohydrates are one of the three essential macronutrients (proteins, fats, carbohydrates) and ignoring them is not a smart idea. Let's take a look into the world of carbohydrates and try to understand what carbohydrates are and what the differences are between the different types of carbohydrates.

Let's start with whether we really need these carbohydrates or not, and if so, how much and which ones.

A definite “no” to low-carb diets

All kinds of high-fat and high-protein diets have taken over the world and have reached us. If a person has not heard of other diets, then they have probably heard of the paleo diet. Ketlin Jaani-Vihalem, the chairman of the Estonian Nutrition Therapy Association, has said about it: “A person must get energy from carbohydrates, or glucose, in any case. If the body does not get it in the way it was created, that is, from carbohydrates, then it starts to synthesize glucose from proteins and fats. First of all, it seems illogical at first, why would we create such an unnatural system, and secondly, it puts a huge burden on the body, because it is not designed to start making glucose from proteins and fats. In the long run, it simply burdens the body, so as a result, several health problems may arise."

Low-carb diets help people who tend to overeat to eat less because they quickly create a feeling of satisfaction and keep the stomach full for a long time, but in the long run this is not healthy. The same effect, satisfaction and a feeling of fullness, is also produced by fiber, which is a much healthier alternative to overeating animal fats and proteins.

Studies also confirm the necessity of carbohydrates

This is also confirmed by research that examined the relationship between carbohydrate consumption and mortalityThe effects of low-carb diets on our health have been studied before, but they often focus on weight loss and metabolism. This study looked at carbohydrate intake and longevity.

The study included 15,428 adults aged 45–64. In addition, the data were combined with data from seven multinational studies in the analysis phase. Finally, the study examined how replacing carbohydrates with animal or plant-based fats and proteins affects mortality.

And the conclusion was, moderation is key! The risk of premature death is lowest if you follow the national recommendation, which is that carbohydrates should make up roughly half of your energy intake. The study showed that if the proportion of carbohydrates is consistently below 40% or above 70%, it is associated with higher mortality. The most optimal is if the proportion of carbohydrates in total energy is between 50–60%.

Additionally, it was found that replacing carbohydrates with fats and proteins posed a greater risk for those who consumed animal fats and proteins (beef, pork and lamb, chicken and cheese). Those who replaced carbohydrates with plant-based fats and proteins did not have as high a risk of premature death.

Dr Sara Seidelmann, who led the study, said: “Our data suggest that low-carbohydrate diets based on animal products, which are common in North America and Europe, may lead to a shortened lifespan and should not be recommended.”

Other experts in the field agree. Nutritionist Nita Forouhi from the University of Cambridge adds: “The most important message from this study is that it’s not enough to focus on nutrients alone, but also to look at where they come from, whether from animal or plant sources.”

In addition to the optimal amount of carbohydrates, the researchers also calculated how many years our lives would be added by moderate carbohydrate consumption. They found that from the age of 50, moderate consumption reduced life expectancy by 83, or an additional 33 years. Low carbohydrate consumption reduced life expectancy by four years, and high carbohydrate consumption reduced life expectancy by one year.

Types of carbohydrates

If you were already happy that eating white flour pastries is now legalized and a long and healthy aging is guaranteed, then that's a bit of a premature conclusion.

Carbohydrates are a very diverse and “species-rich” group, and not all carbohydrates are equally beneficial. In order to understand which carbohydrates are good, let's take a closer look at the classification of carbohydrates.

Glycemic carbohydrates and fiber

By nutritional value Carbohydrates are divided into two. The first includes those that are digestible and absorbed, supplying the body's cells mainly with glucose, or glycemic carbohydrates (starch and sugars). The second includes fiber, which provides minimal or no energy.

Fiber in food

When talking about carbohydrates, fiber is often forgotten, even though it is also a carbohydrate. According to Estonian dietary recommendations, we should consume 25-35 g of fiber per day, but most of us do not reach this goal. If you are wondering whether you are getting the necessary amount of fiber every day, then take a look at your diet.

Namely, he studied Food and Fermentation Technology Development Center (TFTAK) in cooperation Institute for Health Development (THAI) and Department of Chemistry and Biotechnology, Tallinn University of Technology with the scientists of the microbiomes research group, how are they related microbiome association with the amount and diversity of fiber consumed.

It turned out that Estonians who ate more whole grains, including oats, fruits, berries, vegetables and legumes, were more likely to get sufficient amounts and variety of fiber from their diet. Those whose diets included a lot of refined grain products, such as bread, animal products and sweets, did not get the necessary daily amount of fiber.

This fiber issue should be taken especially seriously by those who advocate a low-carb diet, consuming a lot of animal products. Namely, fiber is only found in plants. There is no fiber in meat, eggs, and dairy products. We will look at where this fiber comes from a little further down.

Fast and slow carbohydrates

By absorption rate Carbohydrates are divided into fast and slow carbohydrates.

They are then distinguished based on how much they affect our blood sugar. Slow or low glycemic index carbohydrates affect blood sugar less and keep you feeling full longer. High glycemic index or fast carbohydrates.

The slowest are vegetables that are rich in fiber and low in carbohydrates. Next come whole grains, legumes, and carbohydrate-rich vegetables like potatoes and sweet potatoes. Fruits and berries are absorbed even faster, and then come refined flour products, juices, honey, and sweets, which are absorbed very quickly.

Simple carbohydrates and complex carbohydrates

Based on molecular structure Carbohydrates are divided into simple carbohydrates and complex carbohydrates. Simple carbohydrates are carbohydrates that cannot be broken down into simpler ones during hydrolysis. Complex carbohydrates consist of many simple carbohydrates that are linked together by chemical bonds, forming chains of different lengths and shapes. The more chains and the more branched they are, the more difficult and time-consuming it is for the body to digest them. This means better blood sugar control.

Which carbohydrates should be preferred and which should be avoided?

First, it must be remembered that fiber are also carbohydrates and can only be obtained from plant foods. Foods high in fiber are low in calories and are very important for our metabolism. They slow down the absorption of nutrients, stabilize blood sugar levels, and help empty the intestines, to name just a few of the benefits of fiber. The main sources of fiber are fruits, grains, and vegetables, including all kinds of green stuff and legumes.

If you have a choice, you should choose fast-absorbing carbohydrates over slow carbohydrates and in the most unprocessed form possible.

For example, let's look at how processing, in this case juicing, affects the carbohydrate composition of berries and fruits. Berries and fruits are known to contain a lot of fructose and glucose, which are fast carbohydrates by nature.

If we eat berries and fruits whole, we don't have any problems with the fast carbohydrates they contain, as they also contain water-soluble fiber, which slows down the absorption of fast carbohydrates. However, if we squeeze the juice out of berries and fruits and throw away the fiber, we quickly get too much so-called "free" sugars.

From here we logically arrive at the conclusion that whole foods should be preferred, i.e. foods that contain slow-digesting complex carbohydrates and have been minimally processed. For example, the fiber has not been separated, either through juicing or refining.

Benefits of complex carbohydrates:

1. Complex carbohydrates contain antioxidants and keep inflammation away from the body.
2. Fiber in food supports digestion.
3. Reduces the risk of cancer, diabetes and heart disease.
4. Helps you sleep better by reducing levels of the stress hormone cortisol.
5. Helps exercisers restore muscle energy reserves.
6. They contribute to the production of the pleasure hormone serotonin, improving your mood.

How many carbohydrates is healthy?

It should be remembered that the optimal proportion of carbohydrates in our daily energy intake is about 50–60%. Energy, not food weight, volume, or anything else.

A rule of thumb to help you estimate the amount of energy in a plate of food is that fats contain twice as many calories per gram as nutrient-dense carbohydrates (fruits, grains, potatoes, sweet potatoes). Fiber-rich carbohydrates (vegetables, most root vegetables) contain half as many calories per gram as nutrient-dense carbohydrates.

At this point, it is worth remembering the plate rule: at least half of the plate should be occupied by vegetables, preferably raw; the remaining, smaller half of the plate should be divided between plant-based fats, proteins, and carbohydrates.

Carbohydrate-rich foods

Carbohydrates should be approached in a balanced way. We should get at least half of our daily energy from carbohydrates, along with a sufficient amount of fiber. The best way to do this is to choose whole foods that are as fresh and minimally processed as possible, while avoiding processed foods, which are usually low in fiber and nutrients, and contain large amounts of so-called "empty" calories.

Here are some food groups that provide good carbohydrates. Ideally, you should eat something from each group every day.

Leafy vegetables

I would put it first. leafy vegetables, e.g. kale, spinach, wild garlic, etc.. It provides many useful minerals and fiber, which are very beneficial for our health, and when we eat them, we don't have to worry about excess calories.

Vegetables

Next come vegetables: broccoli, cauliflower, sauerkraut, beets, carrots, turnips. While the general rule for vegetables is that the less you heat them, the better, then with carrots and tomatoes you should consider that the body best absorbs their beneficial nutrients after heat treatment. Turnips are good because they retain their vitamins until spring.

While the aforementioned carbohydrate sources are important mainly for their fiber and minerals, the next group of good carbohydrate sources are fruits.

Fruits and berries

Fruits and berries are good sources of energy as well as good sources of fiber and also good sources of water, because they contain a large amount of water, which is very pure. They are rich in phytonutrients and other health benefits. For example, blueberries reduce inflammation and protect against various diseases. Banana helps to recover quickly from exercise, etc.

Legumes

Next, I would highlight legumes, which are relatively well-known to us, but often replaced by meat and dairy products. Lentils and beans are one of the healthiest sources of complex carbohydrates, full of phytonutrients and indispensable sources of protein on the vegetarian table. In addition, they are rich in fiber, so eating legumes does not have to suffer from an empty stomach, even during weight loss.

Cereals

The last large and important group is cereals. Among grains, I would highlight quinoa, a new player on our tables, which is known for its good nutritional composition. Next to quinoa, I would put buckwheat and millet, which are more ancient grains and, together with quinoa, are also gluten-free and nutritious.

My personal favorite cereal is whole grain oatmeal. Oats contain a fiber called beta-glucan, which helps control blood sugar and cholesterol levels.

When it comes to grains, it's important to choose whole grains. Sometimes flours or ready-made meals sold in stores are advertised as whole grains, but in reality, only bran has been added to refined flour.

Carbohydrates – Summary

Follow the plate rule: at least half of your plate should be salads and vegetables, up to a quarter should be potatoes, rice, pasta, etc., and a quarter should be proteins and fats, preferably plant-based. In other words, make sure that there is always a salad or cooked vegetables on the table.

Prefer unprocessed foods to processed foods. To do this, avoid added and free sugars and foods containing them: table sugar, candy, cookies, cakes, ice cream, chocolate, etc. Avoid products made from white flour, preferring whole grain products.

Choose complex meals that contain the right balance of carbohydrates, including fiber, fats, and proteins. This ensures slow absorption of carbohydrates, ensuring a feeling of fullness and satisfaction for a while, saving you from any cravings.

Carbohydrate table – content in foods

Click on the image to view the carbohydrate tables in a larger size.