Mixed
High-quality carbohydrates, defined by high dietary fiber and low added sugar content (e.g., whole grains, pulses, fruit), are associated with lower risks of cardiovascular disease, type 2 diabetes, and all-cause mortality, whereas refined carbohydrates and added sugars are linked to adverse cardiometabolic outcomes.
Prioritize carbohydrate sources that are high in fiber and low in added sugars. Choose whole grains, pulses, and fresh fruit over refined grains and sugary beverages. Use the 10:1 carbohydrate-to-fiber ratio as a practical guide: aim for products where there is at least 1 gram of fiber for every 10 grams of total carbohydrate. This approach naturally limits added sugars and improves overall diet quality, supporting better blood sugar control and cardiovascular health.
Systematic reviews and meta-analyses of prospective cohort studies clearly indicate that carbohydrates from fruit, pulses, or whole-grain products are associated with lower mortality and risk of cardiometabolic diseases, whereas refined carbohydrates and added sugars (more specifically from sugar-sweetened beverages) are associated with higher risks.
Why this rating
Based on multiple systematic reviews, meta-analyses, and large prospective cohort studies (e.g., PURE, NHANES).
Source
Importance of Carbohydrate Quality: What Does It Mean and How to Measure It?
Vanessa Campos et al. · Journal of Nutrition · 2022
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