Beware of 'low-carb' diets, which propose to drastically reduce carbohydrate intake: this nutrient cannot be done without. This is the warning that comes from the International Carbohydrate Quality Consortium (ICQC), a non-profit organization founded by experts from Harvard and Toronto Universities.
"Carbohydrates are our main source of energy, and some cells (red blood cells, brain, muscles), whose energy metabolism is based on glucose, particularly need them," the organization explains in a statement. If so many diets propose to eliminate them with the accusation of being responsible for an increasingly ineffective response to insulin and the accumulation of body fat, it is because of a misunderstanding. "The differences between the various types of carbohydrates and the overall composition of foods are overlooked," explains the International Carbohydrate Quality Consortium. "Slow-absorbing complex carbohydrates cause a more gradual rise in blood sugar and contribute to a prolonged feeling of satiety after a meal." This group includes al dente pasta, vegetables, and fruit, especially if included in a diet rich in fiber.
According to the researchers, research is also beginning to understand that there is a link between the structure of food and its metabolic impact. For example, plant-based foods with an intact cell wall tend to have a lower glycemic index: "an experimental study has shown that it is enough to 'mash' a potato to increase its glycemic index (up to 20%) compared to boiled whole food," the experts explain. From this point of view, production technology, such as milling or extrusion techniques, could improve the nutritional properties of food.
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