Complete Guide to Carbohydrates

Carbohydrates are the fastest and most accessible energy source for the human body, but their reputation has suffered greatly in recent years. Between low-carb diets and the fear of sugar, it's time to take stock of this essential macronutrient and understand how to choose it wisely.

Steps

1

Distinguish between simple and complex carbs

Simple carbs (glucose, fructose, sucrose) are rapidly absorbed and cause a blood sugar spike. Complex carbs (starch, fiber) are digested more slowly and provide stable energy. Prefer complex sources for the majority of your intake.

2

Choose fiber-rich sources

Whole grains, legumes, vegetables, and whole fruits provide carbs accompanied by fiber, vitamins, and minerals. This food matrix slows sugar absorption and feeds the gut microbiota. This is the key to a good carb choice.

3

Adapt timing to your activity

Carbs are particularly useful before and after physical exercise, when muscles need to replenish their glycogen stores. Outside of activity, prioritize low-glycemic index sources to maintain stable blood sugar.

4

Detect hidden sugars on labels

Sugar hides under dozens of names: glucose-fructose syrup, dextrose, maltodextrin, invert sugar. Read the ingredient list and spot added sugars in savory products (sauces, sandwich bread, ready-made meals) where you don't expect them.

5

Adjust quantity to your lifestyle

A sedentary person needs fewer carbs than a marathon runner. Adapt your intake: 3 to 5 g/kg for moderate activity, 5 to 7 g/kg for a regular athlete, up to 10 g/kg for intense endurance sports. Your energy level is the best indicator.

Glycemic Index simplified

The Glycemic Index (GI) ranks foods from 0 to 100 based on the speed at which they raise blood sugar. Pure glucose serves as the reference (GI = 100). Low-GI foods (below 55) cause a slow and moderate rise, ideal for sustainable energy.

High-GI foods (above 70) like white bread, boiled potatoes, or puffed cereals cause a quick spike followed by a crash that can lead to fatigue and cravings. However, they have their place around physical exercise.

Note: the GI of a food changes based on its preparation. Al dente pasta has a lower GI than overcooked pasta. Adding protein, fats, or fiber to a meal lowers the overall GI of the meal.

The crucial role of fiber

Fiber is a type of carb the human body doesn't digest, but it plays a fundamental role in digestive health, blood sugar control, and satiety. It is divided into soluble fiber (which forms a gel in the gut) and insoluble fiber (which increases stool volume).

A high-fiber diet is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers. The goal is to reach 25 to 30 g per day, while most people only consume 15 to 20 g.

Best sources include legumes (lentilles, chickpeas, beans), whole grains (oats, barley, quinoa), fruits (raspberries, pears, apples with skin), and vegetables (broccoli, artichoke, Brussels sprouts).

Low-carb vs. Low-glycemic: which approach?

A low-carb diet reduces the total amount of carbs (often under 100 g/day), while a low-glycemic approach focuses on carb quality by prioritizing low-GI sources without necessarily reducing the quantity.

For weight loss, both approaches work if they create a calorie deficit. Low-carb can produce quick initial results (water loss) but is not superior in the long term. The low-glycemic approach is often easier to maintain because it is less restrictive.

The best choice depends on your personal tolerance, activity level, and relationship with food. A marathon runner has no interest in going low-carb, while a sedentary insulin-resistant person could benefit from reducing carbs.

FoodCraft Tip

Controlled glycemic index recipes

FoodCraft offers recipes designed to maintain stable blood sugar, with low-GI and fiber-rich ingredients. AI can adapt any recipe to reduce its glycemic load while preserving taste.

Frequently Asked Questions

Do carbs make you fat?
No, it's the total calorie excess that makes you fat, not carbs themselves. However, refined carbs and added sugars are easy to overconsume because they offer little satiety. Prioritize whole, fiber-rich carbs for better appetite control.
What is the maximum grams of sugar per day?
The WHO recommends limiting free sugars (added + fruit juice) to less than 25 g per day, or about 6 teaspoons. This does not apply to sugars naturally present in whole fruits, vegetables, and milk, which are accompanied by fiber and nutrients.
Can you eat pasta on a diet?
Yes. Pasta, especially whole grain and cooked al dente, has a moderate glycemic index and is a good energy source. The key is portion size (80 to 100 g dry per person) and what accompanies it: a sauce with vegetables and lean protein makes it a balanced meal.
Do fruits contain too much sugar?
No. Whole fruits contain fructose but also fiber, water, vitamins, and antioxidants. Their consumption is associated with better health in all studies. 2 to 3 servings of fruit per day are recommended. Only juices and smoothies, stripped of fiber, raise more concerns.

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