Are there "healthy" and "unhealthy" carbohydrates?
Carbohydrates often get a bad rap due to the association of excess consumption with weight gain, obesity, metabolic syndrome and diabetes.
This phenomenon, which some researchers call "carbotoxicity", supports the idea that excessive consumption of all types of carbohydrates promotes the development of chronic diseases.
For this reason, many low-carb diets have become popular among people interested in losing weight or managing blood sugar. They are even popular among seasoned athletes.
However, several other studies have shown that the quality of carbohydrates people consume is just as important as the quantity.
This finding suggests that rather than all carbohydrates being "created equal," some choices are better for health than others.
"Unhealthy" carbohydrates
Carbohydrates that people may consider unhealthy because they are less nutritious include:
refined carbohydrates such as polished rice and flour
sugar-sweetened beverages such as sodas and juices
highly processed snacks, including cookies and pastries
According to existing research, a diet with a higher intake of these types of carbohydrates and fewer more nutritious options may increase markers of inflammation and perpetuate hormonal imbalances in people with polycystic ovary syndrome (PCOS).
Excessive consumption of simple added sugars is also associated with an increased risk of insulin resistance, non-alcohol-related fatty liver, heart disease, stroke, diabetes and cancer.
However, studies distinguish that added sugars and simple sugars that occur naturally in foods may not have the same negative effects.
A 2018 study even suggests that natural sources of a trusted source of sugar, such as honey, can effectively lower blood sugar and reduce the risk of developing type 2 diabetes.
Emerging research continues to shed light on the adverse health effects of these so-called junk carbohydrate foods.
Experts recommend eating a balanced diet that consists primarily of nutritious foods and includes these types of carbohydrates only in moderation.
"Healthy" carbohydrates
Nutritionally rich sources of carbohydrates that people typically consider healthy include:
fruits such as bananas, apples and berries
non-starchy vegetables such as spinach, carrots and tomatoes
whole grains such as whole wheat flour, brown rice and quinoa
peas and beans such as black beans, lentils or garbanzo beans
dairy and dairy products such as low-fat milk and yogurt
Research has linked diets rich in these complex carbohydrates—such as the Mediterranean diet—to anti-inflammatory effects, reduced insulin resistance, and reduced risk of chronic disease.
Scientists attribute many of these benefits to the fiber content of complex carbohydrates.
For example, the fiber in whole fruit improves long-term weight management and promotes regular bowel movements and healthy aging.
Additionally, increasing the quality of the diet by including more complex carbohydrates and fiber may lead to amelioration of some of the effects of PCOS, such as insulin resistance and elevated androgens.
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