Carbohydrates have had a bad press, and many people have jumped on the low-carb, high-protein bandwagon in search of magical weight loss and health gains. But, in longevity terms, carbs continue to be the main event in long-lived communities, while protein-rich foods play more of a supporting role.
Carbohydrates are the main raw material needed to power our bodies. Yet high-carb intakes have been blamed for the rising incidence of numerous health problems, including obesity, heart disease, type 2 diabetes, and even dementia. So, the idea of putting carbs firmly on the menu may seem controversial. Interestingly, however, a carb-based diet is far more aligned to the traditional eating habits of people from long-lived communities, such as the Seventh Day Adventists and on the Greek island of Ikaria. In these areas, it’s pulses, potatoes, sweet potatoes, fruits, and vegetables along with mainly non-wheat wholegrains, such as oats, rice, barley, and quinoa, that are the carb “stars”.
Ditch the sugar
High intakes of sugar (a simple carbohydrate) are linked to weight gain and associated health issues.
• Avoid fakes – Calorie-free sweeteners won’t get rid of a sweet tooth, so gradually cut down on sugar.
• Check the label – Sugar hides under names such as corn syrup, hydrolyzed starch, sucrose, glucose, fructose, and maltose.
• Find alternatives – Top yogurt and porridge with fresh fruit instead of honey, for instance.
Such star carbohydrates are naturally low in fats and packaged with other beneficial nutrients (such as vitamins and minerals).
Wholegrains are a supergroup of wonderfoods that aid wellbeing and reduce the risk of age-limiting disease, and you’ll see there are plenty to discover, from oats to wild rice.
Long-lived peoples around the world still eat plenty of carbs, but in smaller portions and mainly as wholegrains.
People in traditionally long-lived communities tend to eat less food overall. Even though carbs form the bulk of what they eat, compared with Western diets the total carbs consumed is smaller – a serving of rice in a small bowl, for example, not most of a dinner plate! And the carbs tend to be served with other nutrient-rich ingredients, such as vegetables, beans, fish, and nuts, rather than lots of fat, meat, cheese, or processed foods. So, for longevity – choose whole carbs, serve sensible portions, and partner with healthy ingredients.
All carbohydrates are energy-rich, but not all carbs offer the same benefits. Simple carbs tend to be refined sugars that burn fast, whereas complex carbs (refined or not) are starchy foods that break down more slowly. As you’ll see, unrefined complex carbs top the list for optimum health.
5%
is the maximum percentage of daily calories that should come from added sugar, according to the WHO.