New Study Reveals How Carbohydrate Quality Affects Your Health

Newly published research examining data from over 200 clinical trials and studies reveals how carbohydrate quality impacts human health. Previously research comparing carbohydrate quality directly with health has been limited to looking at one specific marker and few health outcomes. However, this study was much more comprehensive.

The main takeaway from this research is that high dietary fiber consumption is a good thing. To explain further how we come to this conclusion, let's start with the basics. There are two main types of carbohydrates: simple sugars and complex polysaccharides. There are also two ways for us to gain and burn energy for our bodies: carbohydrates and fat. The focus of this article is carbohydrates and the main source of energy for most people (unless you're on a ketogenic diet - another post for another day) so let's keep exploring carbs further.

It's pretty common knowledge at this point that sugars (sucrose) aren't the best for our health and can lead to obesity, dental decay, etc. Given the choice, that makes the complex carbohydrates preferable over simple carbohydrates. Dietary fiber is a complex carb. The study suggests that people who consumed the highest fiber levels compared to those consuming the lowest fiber levels had a 15-30% decrease in coronary heart disease, cardiovascular conditions, type 2 diabetes and colorectal cancer. These people also had overall lower blood pressure, cholesterol and weight. The recommended "high" level of dietary fiber intake by the study is 25-29 grams per day.

The outcomes of consuming whole grains instead of refined grains was also observed with similar results. The correlation of dietary fiber to health was ranked a moderate impact while whole grains was ranked a low to moderate impact. Little to no risk reduction to health was shown between low and high glycemic index diets for this study.

Bottom line: Get more fiber in your diet and choose whole grains over refined grains!

References: (1) https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext?dgcid=raven_jbs_etoc_email#articleInformation

(2) https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)32468-1/fulltext

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