Is carbohydrate animosity real or an exaggeration?
In recent years, there's a nutrient that makes most of us frown as soon as we hear its name.
Carbohydrates.
* Bread? Bad.
* Rice? Forbidden.
* Pasta? The enemy. But is that really true?
Looking at scientific data and human biology, how accurate is such a strong "carbohydrate animosity"? Or have some facts been overly exaggerated? Carbohydrates are our body's primary energy source. Our brain only works with glucose. The movement of our muscles, the function of our organs, and even our mood are closely related to carbohydrates.
Key functions:
• Provides rapid energy to cells
• Meets the brain's glucose needs
• Prevents "muscle breakdown" by preventing proteins from being used for energy
• Fibrous carbohydrates support gut health. So why are they so demonized?
In fact, what is being demonized is not carbohydrates, but refined carbohydrates and sugary processed products. That is, white flour, high-fructose corn syrups, junk food. However, this distinction is often overlooked. The result? A public at war with bread, lentils, bulgur, and fruit…
Yet, what does science say? Let's take a look together.
1. Harvard Public Health: Balanced carbohydrate consumption is associated with heart health and longevity. While low-carb diets may work in the short term, they can increase some risks in the long term.
Source: [Hu, F. B. et al., Harvard School of Public Health]
2. The Lancet (2018):
A higher mortality rate was found in those consuming low carbohydrates. The healthiest diets are models where carbohydrates are obtained from natural sources such as fruits, vegetables, grains, and legumes. Source [Seidelmann, S. B. et al., The Lancet Public Health, 2018]
3. Gut Health and Fibers:
Fibrous carbohydrates (e.g., whole grains, vegetables, and legumes) support gut microbiota, reduce inflammation, and lower the risk of diabetes. Another source is Slavin, J. L., 2013 – Advances in Nutrition
Benefits of carbohydrates:
* Supports energy production
* Enhances performance for those involved in sports
* Prevents muscle breakdown
* Keeps you full for a long time due to their fibrous structure
* Regulates gut health
* Improves mood by affecting serotonin levels
* Supports cognitive functions for children and the elderly
Risks of low-carbohydrate diets:
* Muscle loss
* Constipation and digestive problems
* Long-term burden on the liver and kidneys
* Mood disorders
* Fatigue, weakness, loss of concentration
* Hormonal imbalances in women
So what should be done?
✔️ Instead of cutting out carbohydrates, they should be obtained from the right sources. That is, the ideal is not to "cut out carbohydrates" but to choose the right carbohydrates. Carbohydrates are not a scapegoat.
Like everything, carbohydrates are a friend when consumed in the right amount and from the right source. Not a prohibition, but balance is needed. Even water can be harmful if drunk in excess, so why should carbohydrates be an exception, isn't that right?
Nutrition is a science, not a fad. And science does not say carbohydrates are the enemy.
