Latest news with #carbohydrates
Yahoo
11-08-2025
- Health
- Yahoo
Researchers discover surprising health benefit of simple diet swap: 'Potentially can add years to their life'
Pasta lovers, rejoice — a new study has shifted the narrative for carbohydrates as an essential component in a healthy, balanced diet. The research, which was published in JAMA Network Open, studied the diets of roughly 47,500 middle-aged women in the 1980s, followed by their health 30 years later, according to the Huffington Post. Those who lived to age 70, did not have 11 major chronic diseases, had no memory or physical function issues, and had good mental health were classified as "healthy aging." In the group, 7.8% of the population met the requirements. For the population studied, carbohydrates were a substantial factor in "healthy aging." Participants who ate "high-quality carbs," such as whole grains, legumes, fruits, and vegetables, more often saw positive results when aging with these midlife habits. Those who relied on more "refined" carbohydrates — ones with added sugars or refined grains — saw less desirable results. "From an overall metabolic standpoint, from a cardiovascular standpoint, from just an overall health metric standpoint, fiber is going to be the one thing that's going to be health-promoting in every single area," dietitian Abby Chan told the Huffington Post. The study is the latest in a line of research that supports that dietary fiber specifically can lead to healthy aging. The "Blue Zone" phenomenon famously touts that regions that prioritize diets heavy in whole grains and vegetables have populations that live longer. These "plant slant" cultures also have a more mindful approach to meat consumption. Not only does this result in better personal health, but it can also be beneficial for the planet. People who pursue vegan diets contribute up to 75% less in global emissions than the average omnivore, according to The New York Times. While the scope of this most recent study is limited — as it focuses on a population of middle-aged nurses who, at the time, were predominantly white and well-educated — the research points to valuable and attainable changes one can make to better one's diet. "I think many people think, 'What's going to happen to me is going to happen to me, and I don't have control,'" dietitian Cary Kreutzer said to the Huffington Post. "I think people need to know that they can make those changes now, and it potentially can add years to their life." Why do you eat plant-based foods? The health benefits It's cheaper It's good for the planet I prefer the taste Click your choice to see results and speak your mind. Join our free newsletter for easy tips to save more and waste less, and don't miss this cool list of easy ways to help yourself while helping the planet.
Yahoo
08-08-2025
- Health
- Yahoo
Why Dietitians Want You to Leave 'Net Carbs' Behind
If you're not sure what kind of carbs you should be eating, the appealingly simple concept of "net carbs" makes it all much easier to grasp. Popular among those counting macros or restricting carbohydrates, the concept of net carbs boils all this down to a simple equation that takes all types of carbs into account. But, dietitians say, looking through the lens of net carbs actually oversimplifies some complex bodily processes. And, in turn, it might overcomplicate your relationship with an essential macronutrient. Thinking about carb-rich foods this way might naturally steer you towards options that are higher in fiber, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. But there are also a lot of problems with the net carb approach, she says. Here's what to know before you start adding more math to your meals — and what experts recommend you do instead. What Are Net Carbs? First, a little refresher on carbohydrates. There are three types of carbs in food: starch, fiber and sugar. On a food label, you might also see sugar alcohols, a type of sugar substitute that doesn't raise blood sugar levels as much, which are often considered a type of carb as well. The body doesn't digest fiber and sugar alcohols the same way it digests starches and traditional sugar. "A net-carb calculation is one that takes the total absorbed carbohydrate in a food and subtracts what amount is not absorbed, like fiber and sugar alcohols," Kristin Kirkpatrick, registered dietitian and contributor, said previously. So, the idea behind net carbs is to calculate the "true" amount of carbohydrates in a food by subtracting the fiber and, if present, sugar alcohols. For instance, if you're looking at a protein bar with 16 grams of total carbohydrates and 5 grams of fiber, it has 11 grams of net carbs. Or, Kirkpatrick explained, a bean-based pasta might list 20 grams of carbs per serving and 12 grams of fiber. "In theory, consumption of this product limits your net carbs to only 8 grams," she said. While Kirkpatrick sees some value in tracking net carbs for her patients following low-carb diets, there are some issues with this approach that you should keep in mind, she added. The Problem With Tracking Net Carbs The net carb formula assumes 'that the fiber and the sugar alcohols won't be absorbed,' Caroline Susie, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells And, therefore, they shouldn't count towards your net carb total. There's just one problem: It doesn't really work like that. For starters, the term 'doesn't have a legal definition, so it's not used by the FDA and it's not recognized by the American Diabetes Association,' Susie says. And it's just not an accurate way to think about digestion, she adds. For instance, if there's only a small amount of fiber in your food, like fewer than 5 grams, it's probably not going to have a major impact on digestion, Susie explains. And the sugar alcohols may or may not have an impact on your blood sugar depending on the type that's in the food, she adds. Sugar alcohols are only partially digested, but the impact they have on blood sugar and insulin depends on the type, Kirkpatrick explains. "Sorbitol and xylitol are slightly higher on the index than erythritol, which has a glycemic index of zero," she said." To put this in perspective, the glycemic index of table sugar is about 65." And, at a more general level, research suggests that different people digest carbohydrates differently, Kirkpatrick said, with variances in gut bacteria possibly playing a role. A Better Way to Think About Carbs If there is an upside to tracking net carbs, Rizzo says, it's that they might naturally steer you towards more nutrient-dense, high-fiber and less processed carbohydrate foods. So, if weight loss is your goal, you might find calculating your net carbs and a low-carb approach work — but not in the way you think. "It's not about the carbs, really," Rizzo says. "It's that you're replacing the things that are really high in carbs and low in other nutrients with more whole foods and protein," she explains. Rather than focusing on weight loss through the restrictive lens of net carbs, experts generally recommend a long-term approach that encourages getting a variety of fruits and vegetables, whole grains, lean protein, nuts and seeds in your meals. Similarly, for those who have a fiber goal in mind, Susie recommends thinking about foods through that lens instead of making it into an equation. "If a product has 5 grams of fiber or more, that might impact your blood sugar," she says, "So let's approach it from there." For those with diabetes, talk to your doctor or endocrinologist about keeping track of carbohydrates. Generally, "it's recommended that you use the total grams of carbohydrate to monitor your blood glucose versus the net carbs," Susie says. "There's so much to consider in terms of what you're eating every day, and even trying to figure out carb counting is complicated," Rizzo says. There's no need to add more math to your day in the form of net carbs, she adds. Ultimately, the message is much simpler than you might realize: We all need carbohydrates to function properly, and carbs are often a major component of delicious comfort foods! So cutting them out entirely or severely restricting them isn't likely to be a healthy choice. It's all about finding a way to make foods fit into your diet, which might take some extra planning. And, yes, this balance is often easier said than achieved. So if you find yourself struggling, a dietitian can help you sort it all out in a way that's sustainable and effective for your personal goals. This article was originally published on
Daily Mail
03-08-2025
- Health
- Daily Mail
How to make carbs healthy... what you should always do before eating your favorite dish
Carbohydrates have gained a bad reputation over the years, with links to weight gain and chronic disease. But health experts say a simple hack could make carbs one of the healthier options on the menu and even help you to lose weight. Dr Michelle Routhenstein, a registered dietitian specializing in heart disease at told Daily Mail that cooling your carbs before eating can change the way your body processes them and make them healthier. She explained: 'Letting pasta cool after cooking increases its resistant starch content. This type of starch is digested more slowly, which leads to a smaller rise in blood sugar and more stable energy levels. 'It also nourishes beneficial gut bacteria, which produce compounds that reduce inflammation and support insulin sensitivity.' Dr Routhenstein says after cooling carbohydrate-heavy dishes, such as rice, potatoes or pasta, they can be reheated and they will still have the same effect. This simple trick can help support weight management by reducing inflammation and promoting fullness, which leads to eating less, However, Routhenstein warns that the amount of pasta you eat and what you pair it with, such as fiber, protein, or healthy fats, has an even greater impact on blood sugar and overall health. Therefore, she recommends trying keeping portion sizes small and pairing with healthy sides, such as vegetables. Dr Drew Ramsey, a leading nutritional psychiatrist and author of Healing The Modern Brain, also told he is a big fan of the 'cooling carb' technique. He said: 'I now have zero guilt about my extreme love of reheated pasta. 'This can be done with bread and potatoes too making this an easy was to improve the health quotient of the starches in your diet.' And New York-based personal trainer Natalya Alexeyenko revealed it is something she recommends to her clients who are trying to keep trim. The fitness expert recommends cooking pasta al dente - when pasta is cooked only until it is slightly firm - and letting it chill in the fridge overnight before reheating it the next day. 'Adding healthy fats, fiber, or protein can further lower the glycemic impact,' she added. Studies have shown incorporating cooled carbs into everyday meals can help people manage weight, boost gut health and prevent energy dips. Even cooled carbs that have been reheated have the same effect, as resistant starch remains intact. Therefore, it offers the same blood sugar benefits as eating it cold. Another recommendation is to meal prep, so cooled carbs are ready and available in advance. And finally, pairing a pasta dish with protein and fats can further boost muscle recovery and support weight management. Dr Chris van Tulleken, a UK-based infectious diseases doctor and author of 'Ultra-Processed People', wrote for 'When the normal starch in white bread and pasta is digested, it's turned into sugar almost as fast as if you drank the same amount of sugar in a sweet drink. 'This is because normal starch is made up of tangled chains of glucose sugar molecules that are broken down into single sugar molecules extremely easily in your gut, and then quickly absorbed. 'If this sugar isn't burned off, it is turned into fat.' He explained the difference with resistant starch is that some of those glucose chains are no longer broken down in your small intestine, where food is normally broken down and the nutrients absorbed, and instead reaches the large intestine. Here, it is broken down more slowly, meaning blood sugar levels don't rise as high and people feel fuller for longer. Once the resistant starch has been fermented by bacteria in the gut, it turns into chemicals called short-chain fatty acids. 'These have a wide range of benefits, such as preventing heart disease and possibly lowering blood pressure,' Dr van Tulleken said. Research published in 2023 found that cooking pasta al dente also helps people lose weight, as it slows the rate at which they eat. Meanwhile, a 2019 study testing three different types of pasta showed cooling the dishes and reheating them lowered their glycemic index (GI). Foods with a low GI - such as non-starchy vegetables, most fruits, legumes, and whole grains - generally release glucose into the bloodstream more slowly, helping to regulate blood sugar levels and making you feel full.
Daily Mail
30-06-2025
- Health
- Daily Mail
Researchers pinpoint diet followed by millions that may ward off dementia
Cutting back on carbohydrates could potentially stave off Alzheimer's, researchers suggested today. Calling the strategy a 'powerful tool for combatting dementia', they showed reducing the amount of blood sugar in the brain via diet could slash the number of harmful proteins that trigger dementia symptoms. Carbohydrates are converted to a type of sugar called glycogen, which is a form of energy that's used by the brain to function. While a small amount is needed, the California-based researchers discovered that an excess can bind to a toxic protein in the brain called tau, stopping it from breaking down. Significant clumps of this protein, as well as another—amyloid—can form plaques and tangles—and this is thought to be behind the symptoms of Alzheimer's, the leading cause of dementia. The latest experiments found high levels of enzymes that break down glycogen in the brain could help destroy the build-up of tau. And eating fewer carbohydrates, the researchers, said was an effective way to increase the presence of this enzyme. Professor Pankaj Kapahi, an expert in metabolism and brain ageing at the Buck Institute for Research on Ageing in California and study co-author, said the team may have uncovered a new 'therapeutic strategy' to tackle dementia early-on. He added: 'As we continue to age as a society, findings like these offer hope that better understanding our brain's hidden sugar code could unlock powerful tools for combating dementia.' In the new study on fruit flies, the scientists found when glycogen can't be broken down, brain cells lose an essential mechanism for managing oxidative stress that ultimately kills them. But, by restoring the activity of an enzyme called glycogen phosphorylase (GlyP)—which triggers glycogen breakdown—they could reduce this damage. Writing in the journal Nature Metabolism, they said that by restricting certain foods that are converted to glycogen such as carbohydrates, GlyP activity is 'enhanced' and sugar levels in the brain reduced. Professor Pankaj Kapahi also said: 'This work could explain why GLP-1 drugs, now widely used for weight loss, show promise against dementia, potentially by mimicking dietary restriction.' Slimming injections, known medically as GLP-1 drugs, have ushered in a new era in the war on obesity. The treatment spurs weight loss by mimicking the actions of a hormone released in the gut after eating—GLP-1. As well as telling the pancreas to make more insulin, the GLP-1 hormone feeds back to the brain and makes us feel full—stopping patients from over-eating. The team hopes that by raising awareness of risk factors—which change as we age—people can take steps to reduce their chances of getting the disease. It comes as a landmark study last July suggested almost half of all Alzheimer's cases could be prevented by tackling 14 lifestyle factors from childhood. World-leading experts found two new risk factors—high cholesterol and suffering vision loss—were, combined, behind almost one in ten dementia cases globally. They join 12 existing factors, ranging from genetics to smoking status, that experts have identified as increasing the risk a person would suffer dementia. Experts claimed the study, published in the prestigious journal The Lancet, provided more hope than 'ever before' that the memory-robbing disorder that blights the lives of millions can be tackled. Recent analysis by the Alzheimer's Society estimates the overall annual cost of the dementia to the UK is £42billion a year, with families bearing the brunt. An ageing population means these costs—which include lost earnings of unpaid carers—are set to soar to £90billion in the next 15 years. Alzheimer's Disease is the most common form of dementia and affects 982,000 people in the UK. Memory problems, thinking and reasoning difficulties and language problems are common early symptoms of the condition, which then worsen over time. Alzheimer's Research UK analysis found 74,261 people died from dementia in 2022 compared with 69,178 a year earlier, making it the country's biggest killer.
Telegraph
24-06-2025
- Health
- Telegraph
Why eating carbs is vital for brain health and the best ones for weight loss
It's a rule all too familiar to every dieter: to lose weight, then stay slim and healthy, shunning carbohydrates is non-negotiable. Cutting out the likes of bread, pasta and potatoes has been a mainstay of weight-loss regimes since the early 2000s, and the low-carb trend shows no signs of abating. But, as a new study shows, not only do carbohydrates provide the body with a source of energy that is vital for our brain, muscles and all other tissues to function properly, they also hold the key to healthy ageing – depending on the type we choose. The research, by scientists at Tufts and Harvard universities in the US, analysed the diets of more than 47,000 women and found that eating certain types of 'quality' carbohydrates was linked to significantly better health in older age. The women who ate the healthiest carbs were most likely to avoid any major illness by age 70, including heart disease and cognitive decline. 'Carbs are not only where we get our energy source, but they also give us vast quantities of nutrients, including fibre, phytochemicals, vitamins and minerals,' says Laura Southern, a nutritionist and founder of London Food Therapy. 'They are vital to help us thrive as we age – but in terms of their health benefits, some offer far more than others.' What constitutes a 'quality' carb? Carbohydrates are one of three macronutrients, along with protein and fat, and current dietary guidelines recommend that 45 to 65 per cent of our daily calories should come from them. But which kind are best for us? The new research found that eating carbs from wholegrains, fruits, vegetables and legumes in midlife was linked to a six to 37 per cent greater likelihood of healthier ageing. These are the 'quality' carbs we should be prioritising in our diet. 'Quality carbs are those which are minimally processed, ideally whole foods, which means their nutrients haven't been stripped away by manufacturing,' says Southern. 'They contain fibre, which means they take much longer for our bodies to digest, keeping our blood sugar levels steady and keeping us full longer.' Conversely, carbohydrates from added sugars, refined grains, potatoes and starchy vegetables were linked with 13 per cent lower odds of healthy ageing. 'With white or refined carbs, such as white bread, pasta and rice, most of their nutrients and fibre have been lost, so our bodies don't have to work hard to break them down,' says Southern. 'This means they give us a very high blood sugar spike.' Added sugars and starchy vegetables such as potatoes, corn and squash have a similar effect on our blood sugar, and over time, these spikes can cause chronic inflammation, leading to problems including obesity, heart disease, stroke and Type 2 diabetes. Why are carbs the key to healthy ageing? One of the main benefits of quality carbs is the fibre they contain, which has 'far reaching beneficial effects beyond gut health, including brain and metabolic health ', according to Dr Sammie Gill, registered dietitian and spokesman for the British Dietetic Association. A landmark study that included 185 observational studies and 58 clinical trials showed that a fibre-rich diet reduces the risk of heart disease, stroke, Type 2 diabetes and colon cancer by 16-24 per cent. If ageing is characterised by inflammation, 'fibre counteracts pro-inflammatory processes because of its anti-inflammatory effects', explains Dr Gill. One way it does this is through the gut microbiome. Fermentable fibres such as prebiotics – including apples, berries and oats – feed our good bacteria, and in return, they release beneficial compounds into the gut, including short-chain fatty acids (SCFAs). 'Studies have shown that SCFAs can regulate production of pro-inflammatory compounds, such as cytokines,' says Dr Gill. Southern says that this is why low-carb diets such as Atkins, keto and carnivore are not healthy. 'Fibre is lacking in the British diet as it is, and fibre is essential for long-term health,' she says. 'We really don't want to lose any more.' Quality carbs are also rich in phytochemicals, beneficial chemicals produced by plants. 'These can also dampen inflammation by acting as free radical scavengers and protecting cells from damage,' says Dr Gill. Why you don't need to cut carbs for weight loss Although very low-carb diets can certainly work in the short-term, not only do they tend to prove unsustainable – you'll regain the weight as soon as you reintroduce the carbs – but they are also unnecessary. A comprehensive analysis published in the British Journal of Nutrition reviewed randomised controlled trials comparing low-carb and low-fat diets. The findings revealed that while low-carb diets led to modestly greater short-term weight loss, the differences were minimal and not clinically significant. The long-term effects on weight maintenance were similar between the two types of diet. Other studies have suggested the keto diet, which restricts carbohydrates to 20-50g per day with the aim of inducing ketosis, in which the body primarily burns fat for energy rather than carbs, could have serious health drawbacks. Not only did keto dieters in one study see their daily fibre intake fall to around 15g per day – half the amount recommended by the NHS – but they had reduced levels of the gut bacteria bifidobacterium, associated with strong immunity. Instead, experts recommend aiming for a diet that's as varied as possible. 'Low-carb diets are notoriously difficult to stick to,' says Southern. 'If you want to lose weight healthily, eating quality carbs will ensure you're getting the nutrients you need, keep you feeling full and give you plenty of energy.' When it comes to carbs, it's the quality and quantity you need to keep an eye on. The key quality carbs to include in your diet Fruit and vegetables When choosing fruit and vegetables, variety is key, says Southern, as is ensuring we get a spectrum of different colours. 'The polyphenols which give plants their pigmentation also give us the nutrients to reduce inflammation and chronic disease, so we want to consider how many colours we've had across a week,' she says. And although all fruit and vegetables provide us with vitamins, minerals and fibre, some are naturally higher in sugar or starch, which causes the rises in our blood sugar. She recommends prioritising lower-sugar choices. 'For fruit, this is produce which grows in the UK: orchard fruit such as apples and pears, as well as cherries and berries,' she says. Sweeter tropical fruit such as mangoes, bananas and pineapples should be eaten less often. Likewise, overeating starchier vegetables including sweet potatoes, squash and corn can mean consuming too many calories and could potentially impact blood sugar levels. Instead, load up on leafy greens, cruciferous vegetables such as broccoli and cabbage, alliums such as leeks and onions and other non-starchy options including asparagus, carrots, peppers, tomatoes, aubergines and courgettes – all of which are lower in carbohydrates and contain more fibre. Legumes 'Legumes, including beans, peas, chickpeas, lentils and peanuts, are one of the best groups of foods we can eat for our health,' says Southern. 'If you look at the Blue Zones – the places in the world where people live longest – legumes feature in high levels in every diet.' They have a host of benefits, with one major systematic review of 32 studies showing that higher legume intake was associated with a six per cent reduction in the risk of death from all causes, and a nine per cent reduction in the risk of death from stroke. 'They're very rich in fibre, which is excellent for gut health and helps us feel full,' says Southern. 'They contain protein, which slows the release of the carbohydrates, as well as iron and potassium. They're also highly anti-inflammatory.' Although legumes are starchy, they are high in resistant starch, a type which is not fully digested in the small intestine and doesn't cause the blood sugar spikes of other high-starch foods. Southern suggests adding legumes into meals wherever possible. 'Throw a packet of lentils into a bolognaise, add beans to pasta dishes or roast chickpeas in oil and salt to eat as a snack instead of crisps,' she says. Wholegrains Delicious as white bread, rice, pasta and buttery pastries are, they're among the worst culprits for sending blood sugar levels sky-high. They're also low in nutrients, often highly processed and, in the case of pastries, cakes and other white carb-based confectionery, packed with sugar, fat and calories. 'Refining means the removal of the fibre-rich outer layer, called the bran, and the nutrient-packed core of the grain, called the germ,' says Dr Gill. 'Wholegrains contain around 75 per cent more nutrients compared with refined grains.' Replacing white rice with the brown or wild version boosts its health benefits significantly; a bowl of steel-cut porridge oats is a far better breakfast option than cereal; and a microwaveable packet of ancient grains such as spelt, buckwheat and quinoa makes a quick, tasty and healthy substitute for pasta. 'Quinoa is always my number one choice, because of its protein content,' says Southern. If you really can't let go of white pasta, 'pair it with protein from meat, fish or beans, and some good fat from olive oil, to slow down its impact on your blood sugar, and eat it with some vegetables or a big salad to reduce the portion size', she says. According to market research agency Mintel, 62 per cent of shoppers still buy sliced white bread, despite it containing very little in the way of nutrients. Southern recommends quitting the white bread habit and looking for a loaf with a higher fibre content. 'One with added seeds or different grains, such as rye, will make you far less likely to experience an energy slump and eat a chocolate bar mid-morning,' she says. 'They'll also be far better for your health in the long term.'
