Hormonal
High intake of fructose and high-glycemic carbohydrates promotes obesity and insulin resistance through de novo lipogenesis, ectopic lipid deposition, and inflammatory pathways, whereas high fiber intake improves metabolic health via short-chain fatty acid production and microbiome modulation.
Prioritize whole, fiber-rich carbohydrates (vegetables, whole grains, legumes) and minimize added sugars, especially fructose and high-fructose corn syrup found in processed foods and beverages. The type of carbohydrate matters more than the total amount for metabolic health.
consuming fructose-derived calories from nutrient-poor sources such as caloric sweeteners (sucrose, HFCS and pure fructose) added to processed foods and beverages have been associated with adverse metabolic consequences... promote obesity, dyslipidaemia, fatty liver, and insulin resistance
Why this rating
The paper cites large-scale epidemiological studies (PURE), meta-analyses, and consistent mechanistic animal/human data, though some human trials show contradictory GI results.
Source
Macronutrient Determinants of Obesity, Insulin Resistance and Metabolic Health
Jibran A. Wali et al. · Biology · 2021
DOI 10.3390/biology10040336
More from this paper
- Saturated long-chain fatty acids (LCFAs) promote insulin resistance and ectopic fat deposition via diacylglycerol (DAG) and ceramide accumulation, whereas medium-chain fatty acids (MCFAs) and polyunsaturated fats do not produce these detrimental effects.Good
- Dietary fiber intake improves metabolic health by increasing short-chain fatty acid (SCFA) production, which activates G-protein-coupled receptors (GPCRs) to enhance insulin sensitivity, energy expenditure, and gut microbiome diversity.Good
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