Mixed
High-quality carbohydrate diets (emphasizing whole grains, pulses, fruit, low glycemic index/load, and high viscous fiber) decrease intermediate cardiometabolic risk factors and are associated with reduced incidence of diabetes, cardiovascular disease, and mortality, whereas low-carbohydrate diets show no long-term superiority for weight loss or sustained glycemic control.
Focus on the quality of carbohydrates rather than restricting their quantity. Prioritize whole grains (especially oats and barley), pulses, fruit, and high-fiber foods. Limit sugar-sweetened beverages. This approach is associated with better long-term weight management and reduced risk of diabetes and heart disease compared to low-carbohydrate diets.
High-carbohydrate diets that emphasize foods containing important nutrients and substances, including high-quality carbohydrate such as whole grains (especially oats and barley), pulses, or fruit; low glycemic index and load; or high fiber (especially viscous fiber sources) decrease intermediate cardiometabolic risk factors in randomized trials and are associated with weight loss and decreased incidence of diabetes, cardiovascular disease, and cardiovascular mortality in prospective cohort studies.
Why this rating
Supported by systematic reviews, network meta-analyses, and large prospective cohort studies.
Source
Low-carbohydrate diets and cardiometabolic health: the importance of carbohydrate quality over quantity
John L. Sievenpiper · Nutrition Reviews · 2019
DOI 10.1093/nutrit/nuz082
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- The carbohydrate-insulin model, which posits that high carbohydrate intake causes hyperinsulinemia leading to fat storage and weight gain, is experimentally falsified because low-carbohydrate diets fail to produce the expected fat loss or sustained increase in energy expenditure.Strong
- Sugars are not inherently harmful; their effect on cardiometabolic health depends on energy balance and food source. Sugar-sweetened beverages cause harm due to excess energy, while sugars in high-quality foods (fruit, yogurt, whole grain cereals) provide benefit when substituted for refined starches.Good
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