Macro partitioning
Highly processed, fiber-depleted carbohydrate foods lead to rapid digestion and absorption, which is associated with overconsumption and obesity-related diseases, whereas slow-release carbohydrates from unprocessed plant foods are beneficial to health.
Choose whole, unprocessed plant foods over highly processed, fiber-depleted products. The physical structure of the food (cell walls) slows digestion, which is linked to better health outcomes and reduced obesity risk. You don't need to count carbs, but you should prioritize foods where the starch is encapsulated by fiber.
there are strong indications that highly processed, fibre-depleted, and consequently rapidly digestible, energy-dense carbohydrate food products can lead to over-consumption and obesity-related diseases.
Why this rating
The paper is a concept review citing numerous human studies, animal models, and epidemiological data, though it acknowledges some inconsistencies.
Source
Carbohydrate bioavailability
Klaus Englyst et al. · British Journal Of Nutrition · 2005
DOI 10.1079/bjn20051457
More from this paper
- The rate of starch digestion (RAG vs SAG) is a better predictor of postprandial glycemic response than total starch content, with Rapidly Available Glucose (RAG) being the main determinant of blood glucose spikes.Strong
- Non-glycaemic carbohydrates (NSP, Resistant Starch) provide health benefits through fermentation in the large intestine, producing SCFAs and reducing fecal ammonia, but their benefits are not universal and depend on specific chemical properties.Moderate
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This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →