Complete guide to carbohydrates

Carbs are the fastest and most accessible energy source for the human body, but their reputation has suffered a lot in recent years. Between low-carb diets and the fear of sugar, it's time to set the record straight on this essential macronutrient and understand how to choose it wisely.

Steps

1

Distinguish simple and complex carbs

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

2

Choose fiber-rich sources

Whole grains, legumes, vegetables, and whole fruits provide carbs along with fiber, vitamins, and minerals. This food matrix slows sugar absorption and feeds the gut microbiota. It's 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

Spot hidden sugars on labels

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

5

Adjust the amount 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 regular athletes, up to 10 g/kg for intense endurance sports. Your energy level is the best indicator.

The glycemic index simplified

The glycemic index (GI) ranks foods from 0 to 100 based on how quickly they raise blood sugar. Pure glucose is the reference (GI = 100). Low-GI foods (below 55) cause a slow and moderate rise, ideal for sustained energy.

High-GI foods (above 70) like white bread, baked potatoes, or puffed cereals cause a rapid 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 depending on its preparation. Pasta cooked al dente 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 that 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.

The best sources are legumes (lentils, chickpeas, beans), whole grains (oats, barley, quinoa), fruits (raspberries, pears, apples with skin), and vegetables (broccoli, artichokes, Brussels sprouts).

Low-carb vs low-glycemic: which approach?

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

For weight loss, both approaches work if they create a calorie deficit. Low-carb can produce rapid initial results (water loss) but isn't 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 reason to go low-carb, while a sedentary insulin-resistant person could benefit from a reduction in carbs.

FoodCraft Tip

Glycemic index-controlled recipes

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

Frequently asked questions

Do carbs make you fat?
No, it's the total calorie excess that makes you gain weight, not carbs themselves. However, refined carbs and added sugars are easy to overconsume because they provide little satiety. Favor whole, fiber-rich carbs for better appetite control.
How many grams of sugar per day maximum?
The WHO recommends limiting free sugars (added + fruit juice) to less than 25 g per day, or about 6 teaspoons. This doesn't apply to sugars naturally present in whole fruits, vegetables, and milk, which come with 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 raw 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 portions of fruit per day are recommended. Only juices and smoothies, stripped of fiber, raise more concerns.

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