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- Americans have made small improvements to their diet over the last two decades, but that is still not enough.
- Forty-two percent of daily calories still come from poor quality carbohydrates.
- Low quality carbohydrates provide energy quickly, but they are largely devoid of nutrients.
- High quality carbohydrates are more reassuring, more nutritious and help regulate the intestines.
Americans have a slightly healthier diet than 20 years ago.
This is the good news.
The bad news is that, despite modest food improvements, Americans still eat too much low quality carbohydrate.
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Fang Fang Zhang, PhD, co-lead author of the study and epidemiologist in cancer nutrition at Friedman School, told Healthline that the research covered a large amount of data over an 18-year period.
"This study uses the most recent food consumption data available and includes a very large representative sample of the American public. So we get as detailed and accurate a picture of the American diet as possible, "said Zhang.
While the total carbohydrate intake is down 2% and the low carbohydrate intake by 3%, the carbohydrate consumption of high quality only increases by 1%. This modest improvement may be encouraging, but it still does not allow for healthy eating, Zhang said.
"While overall carbohydrate intake has declined somewhat for most Americans, the proportion of carbohydrates from low quality sources such as refined grains, starchy foods and added sugars still represented the vast majority. of carbohydrate intake and a very large part – 42% – of our total daily calories, "she said.
"It's a lot of carbohydrates consumed without the benefits we get from high quality sources like whole grains and whole fruits, such as fiber," Zhang added.
It's easy to think that all carbohydrates are the same.
After all, high quality, low quality carbohydrates are both classified under the same umbrella.
However, there are big differences and it's important to choose the right carbs for your needs.
"The general public is not sufficiently aware of the health risks of low quality carbohydrates and the health benefits of high quality carbohydrates," Zhang said. "When we make choices with carbohydrates, we are not well informed."
So, what are the top quality carbohydrates, also called complex carbohydrates?
"Think about complex carbohydrates by taking more time to digest. They stay in your digestive system longer, which keeps you full longer, so you'll be less likely to overeat, "Sharon Zarabi, DR, CDN, DPT, bariatric program director at Lenox Hill Hospital told Healthline from New York.
"Simple carbohydrates, on the other hand, are rapidly metabolized in the body, so it is not as laborious to break them down. They are generally recommended for athletes who need quick energy flushes for physical activity, "said Zarabi.
Although a large plate of pasta and a sports drink is a good pre-game meal for an athlete, the reality is different for the average person who sits at his desk for much of the day.
These low-quality carbohydrates provide fast-burning energy, but they are largely devoid of the good qualities found in high-quality carbohydrates.
"Complex carbohydrates, because they are in their full form, are not usually processed," she said. "They contain a lot more vitamins, minerals and nutrients. Another benefit of fiber, found in complex carbohydrates, is that it helps reduce our risk of heart disease. Basically, it cleans our digestive system and helps keep the digestive tract healthy. You do not find that with simple carbohydrates absorbed quickly. "
When it comes to identifying different types of carbohydrates, the color – or lack thereof – is a good indicator. The sources of white carbohydrates – bread, wraps, rice, pasta, flour and, of course, sugar – are simple carbohydrates.
Complex carbohydrates, on the other hand, are foods such as bran, oats, quinoa, barley and whole wheat products.
It is important to understand that low calorie substitutes are not necessarily healthier.
If you order a sandwich with white bread, you may save some calories compared to the whole wheat option, but that does not make it the best choice.
"We need to know where our calories come from. A low calorie diet is not enough because even a low-calorie diet can be full of biscuits, pretzels and highly processed foods, "said Zarabi. "Ordering a whole-wheat envelope rather than a white envelope will give you more fiber and more whole and intact grains for just a few more calories."
Although the small improvements observed in the study still do not constitute a healthy diet, they can be considered as a solid foundation.
Zarabi says that as a dietitian, she encourages people to find ways to improve the taste of healthy foods.
After all, even the poor-quality carbohydrates we eat too much are usually altered with seasonings and oils to make them tasty. Therefore, the same can be done with high quality carbohydrates.
"As the plant-based diet becomes more prevalent, we are learning to be creative with a cauliflower head," she said. "You do not have to be part of a plate of raw vegetables. We could prepare it, we could crush it or turn it into a pizza crust. "
Zhang suggests being vigilant when it comes to nibbling, for example choosing fresh whole fruits rather than a cereal bar filled with sugar or eating oatmeal in steel. place of instant oatmeal containing added sugar.
She also said that it was crucial to see the results of the study in a positive light.
"One of the key messages we hope to convey about this study is that data can be used in a positive way: not focusing on what we do wrong, but guiding us in the search for better choices," Zhang said. "We can take this knowledge of our current food trends and apply it to our lives in the future."
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