Hormonal
High intake of rapidly digestible starches and sugars, particularly fructose, promotes obesity and metabolic disturbances through rapid glucose elevation, hyperinsulinemia, and increased energy intake, whereas resistant and slowly digestible starches improve satiety, insulin sensitivity, and weight management.
Focus on the quality of carbohydrates rather than just quantity. Prioritize whole grains, legumes, and vegetables which contain slowly digestible and resistant starches. These foods promote satiety, stabilize blood sugar, and improve insulin sensitivity. Minimize added sugars, especially fructose and sugar-sweetened beverages, which are linked to obesity and metabolic syndrome. Total energy intake remains the primary driver of weight loss, but carbohydrate quality influences adherence and metabolic health.
From the literature reviewed in this paper, potential beneficial effects of intake of starchy foods, especially those containing slowly-digestible and resistant starches, and potential detrimental effects of high intakes of fructose become apparent. This supports the intake of whole grains, legumes and vegetables... rather than foods rich in sugars, especially in the form of sugar-sweetened beverages.
Why this rating
The paper is a review of multiple meta-analyses and randomized controlled trials, providing strong evidence for the general principles, though specific dosing varies.
Source
Starches, Sugars and Obesity
Erik E. J. G. Aller et al. · Nutrients · 2011
DOI 10.3390/nu3030341
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