To understand it better, we will walk through each term with examples of different sources of carbohydrates: those that have a rapid absorption rate during digestion, those that are ultra-processed, and which are a combination of both. Finally, we will evaluate what the scientific evidence says about the harm of a diet rich in this type of food.

What are processed and ultra-processed carbohydrates?

Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still intact. Food is in its natural (or almost natural) state. These foods can be minimally altered by removing inedible parts, drying, shredding, roasting, boiling, freezing, or pasteurizing to make them suitable for storage and consumption. Unprocessed or minimally processed carbohydrates include carrots, apples, cantaloupe, legumes, and whole grains – oatmeal, quinoa, etc.

Processed foods are made by adding salt, oil, sugar, or other substances: canned examples, fruits in syrup, and fresh pieces of bread. Most processed foods have two or three ingredients.

Some foods are highly processed or ultra-processed. They most likely have a lot of added ingredients, like sugar, salt, fat, and artificial colors or preservatives. Ultra-processed foods are made primarily from other substances extracted from food, such as starches, added sugars, and hydrogenated fats. They may also contain additives such as artificial colors and flavors or stabilizers. These carbohydrate foods are frozen pizzas, sodas, hot dogs and cold cuts, fast food, packaged cookies, cakes, and sweet snacks.

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Fast assimilation carbohydrates

Although ultra-processed foods may contain trace amounts of simple carbohydrates in their “pure” form, only the processing method determines the assimilation rate³. Most of these foods can be equated with sugars.

Even those carbohydrates from vegetables and grains can be elaborated in specific ways until they have a fast absorption rate. For example, we are talking about refined flours, a product originating from cereal ground into a fine powder until it is practically pure starch. The product becomes a fast assimilating carbohydrate.

But there is no single rule here. For example, the glycemic index of potatoes can vary widely depending on the cooking method; in fact, potato chips and potatoes boiled on the skin have very different effects on blood glucose levels.

It still holds as a general rule of thumb: best avoided if it’s an ultra-processed and fast-assimilating carbohydrate.

Learn to identify ultra-processed carbohydrates

Consider the examples in this table to help you determine whether carbohydrates are minimally processed, moderately processed, or ultra-processed.

Sugars are processed and rapidly assimilated carbohydrates

Examples of classic fast-assimilating and ultra-processed carbohydrates are sugars in their pure form. We are talking about foods composed only of the simplest constituents of carbohydrates: saccharides (for example, glucose, fructose, and galactose).

Note that, in nature, a product rarely contains sugars exclusively. Usually, it is a mixture of mono and disaccharides in specific proportions with fiber. Most sweet fruits are an equivalent mix of glucose and fructose with fiber. Table sugar can also be thought of as a glucose and fructose molecules mixture. Instead, the thread has been removed.

Unlike sugar (both standard white and brown), fruits contain fiber (a more complex carbohydrate that the human stomach cannot digest); As a result, this reduces the absorption rate and the glycemic index. Other examples of sugar are that of milk: lactose, a disaccharide, which is a mixture of residues of glucose and galactose molecules. Maltose (malt sugar) is found in maltodextrin, corn syrup, and some of the aforementioned processed starches.

Examples of foods with fast assimilation sugars:

1. Sweets and pastries
2. Sugary soft drinks
3. Honey
4. Fruit juices
5. Sweetened ice cream
6. Jams
7. Industrial cereals
8. Sweet chocolates
9. Candies
10. Fruit tarts

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What is the damage?

First, there are links between processed foods, calorie intake, and weight gain. A recent study published in the journal Cell Metabolism compared the effects of an ultra-processed diet with the results of a diet without processed foods on calorie intake and weight gain. ⁵

The researchers found that study subjects consumed about 500 more calories per day on the ultra-processed diet than on the unprocessed diet. The ultra-processed diet period was marked by a higher intake of carbohydrates and fat, but not protein. Participants gained an average of 900 grams during the ultra-processed diet phase and lost the same weight during the raw diet phase. The authors concluded that limiting ultra-processed foods may be an effective strategy for preventing and treating obesity.

Ultra-processed carbohydrates may disrupt your gut flora

It has also been seen that there is a link between diets rich in ultra-processed foods and inflammation. When the body’s inflammatory response increases, it is challenging to fight viruses and diseases. Research has found associations between higher CRP levels and various chronic conditions, such as cancer, arthritis, cardiovascular disease, and diabetes.

So why exactly are these foods linked to more inflammation and disease? One theory: Key ingredients like emulsifiers and refined sugars harm microbial life in our gut rather than helping it flourish.

“These refined carbohydrates could be feeding the harmful bacteria in the small intestine, and that’s where the inflammation starts. Animal studies have shown that increasing the number of simple sugars in the diet will change the potential for the growth of pathogenic bacteria in the gut. ” Commented researcher Marit Zinocker for Vox magazine. ⁶

Zinocker emphasized that the emulsifier and refined carbohydrate hypotheses are just two possible explanations for why ultra-processed foods are unhealthy, and there is still much for scientists to learn. For now, however, researchers have found that it’s not just what’s added to processed foods that can harm the gut microbiome. It is also what they lack.

ABSTRACT

Whenever possible, try to avoid or limit ultra-processed foods, especially carbohydrates. Consuming significant amounts of these types of foods can not only increase your body weight and the risk of type 2 diabetes and other diseases. Substituting fast-assimilating carbohydrates for whole grains and fruits will help you stay healthy.

Like all sugars, both glucose and fructose are carbohydrates. But not all carbohydrates are the same. In this case, we are talking about monosaccharides, carbohydrate molecules in the simplest form.

The body’s preferred fuel source is glucose. Glucose is made by breaking down disaccharides which are larger sugar molecules. Instead, fructose is found in its simplest form in fruits and vegetables like beets, corn, and potatoes. Read on to learn more about the main differences between glucose and fructose.

What is glucose?

Glucose is a monosaccharide found in food products (mainly sweets and fruits) and is obtained from carbohydrate foods during digestion.

During the passage of food through the esophagus and stomach, enzymes and an acidic environment convert carbohydrate foods into (more minor) glucose molecules. They are then absorbed in the intestines (or liver) and used as an energy source.

Glucose serves as the primary source of energy for the nervous system (in particular, it is needed by neurons for successful communication), as well as a structural element for the formation of glycogen deposits in the muscles. In the human body, approximately 100 g of glucose is stored in the liver, 400 g in the forces, and only 4 g in the blood. 5

The hormone insulin is necessary for glucose absorption; When this system does not work well, blood glucose levels can rise dangerously. Insulin opens the way for cells to store energy. Chronically high blood glucose levels disrupt average insulin production, known as insulin resistance, the first step in triggering type 2 diabetes and an even higher rise in blood sugar.

What about fructose?

What is Fructose? It is also a monosaccharide found in fruits. Fructose changes blood sugar levels much more gradually than glucose and does not affect insulin levels. Unlike glucose, which is processed throughout the body, fructose is almost entirely metabolized by the liver. Over time, excessive consumption can cause fatty liver and visceral fat around essential organs.

A diet rich in fructose is associated with the development of nonalcoholic fatty liver disease. This condition can trigger insulin resistance and type 2 diabetes.

Also, although glucose stimulates the fullness hormone, there is some evidence that fructose can do the opposite. For this reason, some experts believe that high-fructose diets contribute to overeating patterns. Put, if you are not satisfied, you will keep eating.

So does this mean that we should stop eating fruits because they are high in fructose? The answer is (mostly) no. Like most things in nutrition, there are more factors to consider than just one unit of measurement, namely the fructose content. Unlike junk food and nutrient-poor high-fructose sodas, fruits contain many other healthy components. They are loaded with water and fiber, which means their fructose is released slowly. In stark contrast, foods like candy and soda immediately overload the liver with fructose.

Additionally, studies show that diets rich in fruits and vegetables are associated with lower rates of heart disease, diabetes, and stroke. They are even linked to better psychological health.

Most of your carbohydrates should come from vegetables rather than fruits. And while fructose in fruits may be refined for most, people with diabetes should be more cautious. Consult your doctor about the proper amount of fructose that is safe for your consumption. Because ultimately, sugar is sugar.

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What is the difference between glucose and fructose?

Both fructose and glucose are simple carbohydrates. In its pure form, its glycemic index is very high. In other words, they provide their energy excessively quickly.

The main difference between glucose and fructose is how they are processed within your body.

Fructose is not absorbed through insulin; Instead, it is assimilated in the large intestine and then transferred to the liver by a different enzyme system, the fructose transporters. This system is less developed, and less is known about it.

Since the liver regulates the processes of carbohydrate and fat metabolism, excess fructose in the diet (and therefore its excessive accumulation in the liver) can be associated with a set of unwanted fats, as well as with an increase in the level of “bad cholesterol in the blood.”

Researchers believe that even the body of a completely healthy person cannot assimilate more than 25 to 50 g of fructose at a time. What is associated with adverse changes in metabolism?

However, remember that glucose (and fructose) molecules can bind to proteins and fats in the human body, causing structural damage to them. In particular, excessive glucose consumption can accelerate the aging process of the skin and internal organs. 

RELATED: List of Glucose Foods

Recommended amounts for adults and children

Current recommendations of nutritionists boil down to not exceeding 10% of the proportion of simple carbohydrates in the daily calorie intake. Otherwise, it has been seen that in the long term, the excess of this type of carbohydrate leads to the development of a series of serious chronic diseases (obesity, diabetes, hypertension) ³.

In practice, we are talking about 30-50 g of glucose and fructose in their pure form (that is, in the form of sugar and fruits), while the average Russian consumes about 110 g of sugar per day. Among children, due to sweets, snacks, and sugary drinks, the figure can reach 200-250 g of sugar per day.

Regarding the total amount of carbohydrates in an adequate diet, the World Health Organization recommends limiting carbohydrates to 55% of the daily caloric value (approximately 250-300 g), including at least 18-25 g of fiber in the diet 4.

ABSTRACT

Glucose is the primary source of energy for the human body, necessary to maintain the performance of the muscles and the nervous system. Fructose is a very close relative of glucose. However, the body processes them differently. Excess glucose, fructose (and other simple carbohydrates) can negatively affect metabolism, increasing micro-inflammation and accelerating the aging process.

The critical point here is to eat food in its most diminutive processed form, like a serving of fruit that contains all the fiber from the plant or brown rice instead of refined grains. This will allow the body to obtain the sugars it needs for energy while also providing thread, an essential tool for healthy eating.

Since many alcoholic beverages contain carbohydrates, they could theoretically have a high glycemic index. However, in practice, this is not always the case. The complexity also lies in how the glycemic index is determined. This article provides information on the glycemic index and carbohydrates in alcoholic beverages.

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Glycemic index: how is it determined?

To measure the glycemic index, a person first eats a serving of the product that contains 25 g of carbohydrates; then, their blood sugar levels are measured. Usually, measurements are taken on several people, after which the average glycemic index is calculated.

However, most alcoholic beverages contain meager amounts of carbohydrates relative to alcohol, making it difficult to determine. For example, a beer bottle contains approximately 10 g of carbohydrates and 5-6% alcohol.

So to perform a glycemic index test, it is necessary to evaluate the effect on the body of about 1 liter of beer in an hour, drunk on an empty stomach.

Although you can find data on the glycemic index of beer (about 60 units), it is essential to remember that it is calculated for quite large volumes. In practice, you need to remember that the glycemic load of a serving of alcohol, in any case, is generally not too high.

Sweet cocktails and spirits have a very high glycemic index.

An exception to the above rule is sweet alcoholic cocktails made from liqueurs, carbonated drinks, or with the addition of fruit juice. In some cases, they can contain up to 30 grams of carbohydrates per glass, which is comparable to cola.

But, since the recipe (and the number of ingredients) for each cocktail or liquor can vary a lot, we can only say that its glycemic index will be pretty high if it has a lot of sugar or other refined carbohydrates. A specific universal figure is simply impossible to determine.

GI and carbohydrates from alcoholic beverages

Because they have no carbohydrates, the glycemic index of spirits, including vodka, whiskey, brandy, tequila, and gin, is considered zero. For dry white and red wines, the glycemic index is usually undetermined or low in the case of wine. The glycemic index and carbohydrate values ​​of alcoholic beverages are described below:

1. Strong alcohol (vodka, whiskey)

Any alcohol produced by distillation (that is, the separation of alcohol by boiling), primarily whiskey and vodka, contains only water and alcohol. There are virtually no digestible carbohydrates in said alcohol, which means its glycemic index is 0.

1. Cognac and brandy

Cognac and brandy are alcoholic beverages produced by distilling grape juice and then aging in oak barrels for at least three years. As with other distilled alcoholic beverages, they do not contain carbohydrates.

1. Red and white wine

The sweetness of the wine is directly related to the carbohydrate content and the glycemic index. Dry wine (red and white) does not contain more than 3-4 g of carbohydrates per serving. Sweet wines can have up to 10-15% sugar in the composition; however, for the reasons mentioned above, your GI is indeterminate.

1. Champagne

Formally, champagne is considered a type of sparkling wine. Depending on the type of grape, the carbohydrate content in the composition varies from 1 g (per 100 ml) for dry champagne to 5 g and 7.5 g in the case of semi-sweet and sweet. That is, the maximum GI can be about 50 to 60 units.

1. Liquors

On average, liqueurs contain about 2.5% carbohydrates in composition and port, 5-20% (for lovely types). But even in the case of the high carbohydrate content of sweet port, subjects would have to drink about a liter of the strong drink on an empty stomach to determine its glycemic index.

1. Beer

Most beers contain around 3-4 grams of carbohydrates per 100 grams or 10 grams per serving (bottle). Again, these are pretty low numbers, making it difficult to determine the GI. But if you consume 25 g of carbohydrates in the form of beer, your glycemic index will be about 60 units.

Drinks with alcohol and blood sugar

Alcohol can have a confusing effect on blood sugar levels by preventing the liver from producing glucose. One consequence of this is that hypoglycemia can occur after drinking.

As a result, people with diabetes are often advised to eat something to make up for the expected drop in blood sugar levels. Alcohol affects different people in different ways, so check your blood glucose to see how alcohol affects you when in doubt.

On the other hand, some people may find it too easy to let diabetes run out of their minds when they drink alcohol and don’t worry too much about sugar levels. In sum, it is wise to test your blood sugar levels whenever possible to understand ​​how different beverages affect your sugar levels.

Summary

Most pure alcoholic beverages do not contain carbohydrates, classified as zero glycemic foods. In turn, the GI of beer is estimated to be approximately 60 units. While sugary drinks, cocktails, and sweet liqueurs are considered high glycemic index drinks.

And remember, the glycemic index is a variable parameter. The answer may differ between each person; in particular, it depends on body weight and metabolic state, among other variables.

The concern is certainly valid. On the keto diet, you consume up to 80 percent of your calories from fat each day, and the amount of net carbs is limited to just 20 – 50 grams .

This means that you will eat a lot of fat each day, and in the name of meeting that quota, that may include unhealthy options like butter, and animal fat, all sources of saturated and trans fats , which have been linked to poor heart health. . (1,2)

But the effect of the ketogenic diet on heart health is not as simple as it sounds. In fact, the ketogenic diet may not have a detrimental effect on the arteries as some have thought. Read on to find out what the effects of the ketogenic diet are on cholesterol and what foods to choose to stay keto healthy.

Keto diet and cholesterol

Most research suggests that ketogenic diets can positively and modestly affect blood cholesterol levels. (3,4,5)

In particular, it has been seen that the keto diet can slightly lower total cholesterol levels, lower LDL (bad) cholesterol levels while also increasing HDL (good) cholesterol levels.

However, it has also been seen that in some cases, the ketogenic diet can increase total cholesterol, triglyceride and LDL levels in the short term. This is apparently due to both particular genetic factors and versions of ketogenic diets that include large amounts of poor-quality fats. (6.7)

Based on this, the relationship between the keto diet and cholesterol is so controversial. While it might be estimated that the keto diet is safe for most overweight and high cholesterol people, generalizing is not a good idea.

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I have high cholesterol and want to start a ketogenic diet – what do I need to know?

For starters, if you’re starting a ketogenic diet and have high cholesterol, consider monitoring your lipid levels with lab tests.

Whether your cholesterol levels rise or fall depends largely on the quality of your ketogenic diet.

“One problem is that there is no single ketogenic diet. There are different ways to follow it, and some people are careful about the types of fats they eat, while others are not. Says Dr. Soffer a member of the American National Lipid Association “. (7)

So try to avoid trans fats, processed meats, and fried foods, as these foods can increase your cholesterol levels and risk of heart disease.

You might also consider replacing some of the saturated fats in with monounsaturated fats. Swapping butter and meat for vegetable fats can help lower bad cholesterol levels . Avocados, olive oil, and nuts are good sources of monounsaturated fats.

Additionally, certain polyunsaturated fats, such as omega-3 fats, can help lower triglyceride levels and increase HDL (good) cholesterol when consumed on a ketogenic diet. Flax seeds, chia seeds, walnuts, and fatty fish like salmon are good sources of omega-3s.

Lastly, just because a ketogenic diet is low in carbohydrates doesn’t mean it should be low in fiber. Consider including high-fiber foods like nuts, seeds, berries, and low-carb vegetables, as higher fiber intake can help lower your cholesterol levels.

The relationship between the keto diet and heart health is not that simple

The association between heart health and ketogenic diets is controversial, even for experts on the subject.

On the one hand, according to the available literature, the keto diet may be associated with some improvements in some cardiovascular risk factors, such as obesity, type 2 diabetes, and HDL cholesterol levels. (4)

These benefits are mainly associated with weight loss. Most of the people who have been tested are overweight or obese at the start of the study, and even moderate weight loss could be metabolically beneficial for them.

On the other, these benefits are usually limited in time: maintaining body weight after doing a keto diet is often a major problem. Furthermore, although there are approximations, there is no clear record of what the real effect is on endothelial vascular function. That is, if the keto diet promotes inflammation and the formation of lesions in the arteries.

As far as we now know, the clean keto diet would not be an aggravating factor for arteriosclerosis. But more data is still needed to better assess the effects of long-term use of the ketogenic diet on metabolic diseases and cardiovascular risk factors.

ABSTRACT

As far as we know today, the impact of the keto diet on cholesterol and other blood lipids is modestly beneficial for most people.

If you have pre-existing high cholesterol levels, you will need to adjust the structure of your ketogenic diet to avoid fatty foods that increase your levels of bad cholesterol and triglycerides.

More studies are needed to determine whether the ketogenic diet negatively affects vascular function and promotes the formation of atherosclerotic lesions.

Fonio is estimated to be one of the oldest existing African cereals, having been consumed for more than 5,000 years in West African countries such as Nigeria, Guinea, and Burkina Faso. (1)

What are the health benefits of fonio? It’s a relatively good source of plant-based protein, plus it’s a naturally gluten-free grain rich in nutrients like iron, calcium, zinc, B vitamins, phosphorus, magnesium, and more.

What is fonio?

The fonio is a small annual herbaceous plant that produces very small grains, which are tightly surrounded by a husk.

Fonio is a close relative of millet and rice. Although in terms of properties and benefits it is more similar to quinoa : it is rich in minerals, vegetable amino acids and does not contain gluten.

There are three main types of fonio grain: white, black, and purple. The white fonio is the best known type and generally the easiest to find. Other names for fonio are: acha, hungry millet, year, pini, mij, fundi, hungry koos.

Some varieties of fonio are extra early maturing and produce ripe grains in just 70 to 90 days, making fonio one of the fastest maturing cereals. (2)

Its rapid maturation makes the fonio traditionally cultivated to avoid the lack of food during the lean season; which is why it is also known as “hungry rice.” Furthermore, fonio is drought tolerant and adapted to nutrient-poor sandy soils.

Fonio is an orphan crop

Despite its rich nutrient profile, fonio is considered a neglected and underutilized crop species. Sometimes referred to as “orphan crops”, fonio belongs to those crops that are used poorly and are generally grown by small farms.

However, this current is changing. Today, fonio is listed as a priority crop for West Africa. Due to its nutritional and environmental properties, as well as its potential to diversify the diet, today fonio can be found in aisles and specialty food stores around the world.

Nutrients in fonio

Is fonio a whole grain? Yes, that is why it is a good source of fiber, vitamins, minerals and even vegetable proteins .

The Food and Agriculture Organization of the United Nations (FAO) suggests that fonio has the highest calcium content of all grains. (4) This can make it a good option for those who do not consume dairy, such as vegans or people with lactose intolerance.

Remember that calcium deficiency leads to an increased risk of osteoporosis , particularly in postmenopausal women. Fonio is naturally low in cholesterol, sodium, and fat, which is beneficial for the health of the cardiovascular system.

In addition, half a cup or 90 grams of dry fonio provide these nutrients:

• Calories: 340
• Protein: 4 grams
• Sugar: 0 grams
• Fat: 1 grams
• Carbohydrates: 72 grams
• Fibra: 8% del VDR
• Iron: 8% of the VDR
• Calcium: 4% of the RV

Fonio is a good source of B vitamins, including thiamine, riboflavin, and niacin, which are necessary for cell growth, development, and function, as well as energy production (7, 8, 9).

Fonio also provides minerals such as iron, copper, zinc, and magnesium. Iron and copper help form red blood cells, connective tissue, and blood cells, while zinc plays a role in immune function, protein synthesis, and cell growth and division. Magnesium helps numerous biochemical reactions and is necessary for us to move.

Health benefits of fonio

For its benefits, fonio is ideal to add to a variety of diets, especially those based on plants: vegan / vegetarian. It is especially rich in vegetable proteins, vitamins and minerals. Here are some benefits of fonio:

1. Good source of protein and amino acids

Research shows that fonio is higher in sulfur-containing amino acids , such as methionine and cystine, than cereals such as wheat, rice, corn, sorghum, barley, and rye. To give you an idea, fonio contains two to three times more protein and fiber than brown rice.

Sulfur-containing amino acids are particularly beneficial in supporting normal metabolism and growth, as well as healthy liver function. These and other amino acids can contribute to benefits including healthy muscle function, recovery from exercise, bone health, detoxification, and skin health.

2. High content of iron and essential nutrients

Another notable nutritional benefit of fonio is its supply of mineral nutrients: iron, zinc, and phosphorus. These are important for facilitating cognitive function, bone health, high energy levels, and many other functions.

Plus, it contains some calcium, magnesium, potassium, manganese, and folate. The high iron content of fonio, and also zinc, makes it particularly suitable for people who follow a vegan diet , as the diet can increase the risk of low iron intake and anemia.

Iron is necessary to support oxygen transport within the body, while zinc helps support the immune system , defends against oxidative stress, and promotes blood clotting. To absorb as much iron as possible from this grain, combine it with sources of vitamin C, such as berries, bell peppers, or green leafy vegetables.

3. It is good for diabetics

Fonio contains a good amount of carbohydrates and is not considered a low- carb cereal. However, these carbohydrates are of good quality and in just the right portions it is ideal for diabetics. In fact, in certain African countries, healthcare providers have recommended fonio for diabetics / people with insulin resistance because it can help maintain metabolic health.

Additionally, fonio contains resistant starch , a type of carbohydrate that resists digestion and absorption in the small intestine. Resistant starches have many health benefits and may play a role in increasing insulin sensitivity and lowering blood sugar levels.

4. Good source of B vitamins

Inside the fonio you’ll also find B vitamins, including thiamine, riboflavin, folate, and niacin, which help support the conversion of nutrients into usable energy. These vitamins ensure proper glucose metabolism and play a key role in healthy muscle, nerve, heart, and brain functions.

5. Low glycemic index

Because fonio is high in protein and has more fiber than refined grains, it is a low glycemic index (GI) grain. With that said, studies have found that it has a lower GI score than certain grains, such as brown rice, which means that it is a good option for people monitoring their blood sugar levels.

Whole white fonio is the type with the most fiber, which also contributes to its generally low calorie content.

6. Gluten free

Fonio is a good grain option for people on a gluten-free diet, such as those with celiac disease or gluten intolerance. Fonio is naturally gluten-free and not related to wheat, barley, or rye.

7. Gut health

Whole grains like fonio can help with weight management and gut health. Unlike refined grains in which the germ and bran are removed during processing, whole grains include all three parts of the grain: the bran, the endosperm, and the germ.

This means that they contain not only more nutrients but also help regulate the microbes that are good for our bodies. Consuming whole grains is also associated with a host of gut health benefits and lower risk of colorectal, pancreatic, and stomach cancer. (3)

Fonio vs quinoa

The Guardian recently noted that fonio could be the “grain that would defeat quinoa as king among foodies.” How do the two compare?

They have a similar amount of calories and are good sources of protein, B vitamins, iron, potassium, calcium, phosphorus, and other nutrients. They can be used in many ways and both are gluten free so feel free to switch one for the other.

One advantage fonio has over many other grains is that it is appreciated by local communities and enjoyed regionally in West Africa because it is “well adapted to hot, dry climates and poor soils, and can therefore grow in areas where many other grains they are not”. It also matures faster than most grains, and is ready to harvest six to eight weeks after planting.

How to use fonio

The fonio is extremely versatile. When cooked, it has an earthy flavor that easily absorbs the flavors of the food it is prepared from.

In West Africa, fonio is traditionally cooked as couscous, made into a porridge, and paired with local beverages. Like other grains, it can be ground into flour and used in baked goods, such as bread, cookies, and cakes.

Don’t be afraid to experiment with it in your kitchen. Substitute any grain for fonio, including rice, couscous, millet, sorghum, quinoa, and barley. Use it in porridge the same way you would use oatmeal. Add it to soups and stews and other hot foods.

How to make fonio:
Bring 1 cup (240 ml) of water to a boil.
Add salt to taste.
Add 1/4 cup (45 grams) of dried fonio, stir lightly, and cover.
Lower the heat and cook until all the liquid is absorbed.
Turn off the heat and spread the fonio with a fork.
If the dish is very liquid, cook it more.

ABSTRACT

Fonio is a whole grain that is a great source of plant-based amino acids. Plus, it can help moderate blood sugar levels and is naturally gluten-free. Including fonio in your dishes at least 3 times a week can help you reap a host of benefits for your body.

The basis of low-carb dietary nutrition involves limiting carbohydrates to 150 g per day, although this figure is adaptable to the gender, physical activity, and age of each person. It is recommended that most carbohydrate products are vegetables, fruits, and whole grains.

Below are examples of foods to reach 150 grams of carbs per day and why it is important to choose options that also provide other nutrients.

Is it reasonable to eat 150 grams of carbohydrates per day?

First of all, it is essential to make a reservation that we are talking about when it comes to 150 grams of carbs. Here we refer to the net or digestible carbohydrates and not 150 grams of carbohydrate-containing foods.

As an example, 150 grams of cooked brown rice contains approximately 50 grams of net carbohydrates. This amount is equivalent to a relatively large portion of food, and not only will it generate satiety, but it will also provide other nutrients.

In comparison, if we opt for 100 grams of sugar, they will be more net carbohydrates – (100 grams of sugar is equal to 100 grams of net carbohydrates), but they will be of poorer quality, they are refined carbohydrates, and they provide empty calories.

This shows that when reducing carbohydrates in the diet, it is important to include whole foods that contain other essential elements for our body.

It is also worth clarifying that for some people, 150 grams may be below the ideal to stay with energy – this is when you have to take into account your weight, age, and physical activity.

Eating 150 grams of net carbs per day can be a good figure for losing weight and regulating your glucose, as long as you opt for carbohydrate sources from natural, nutritious food sources.

Examples of foods with 150 grams of carbohydrates

Here are examples of what would be 150 grams of carbohydrates in food.

1. Bread and cereals

Ten servings – each provides 15 grams of carbohydrates:

• 1 slice of bread
• ¾ cup of whole grains: buckwheat, oats, millet, spelled
• ½ cup pasta
• ½ cup of white rice
• 1 tortilla
• Six crackers
• 1 small pancake
• 1 serving of pretzels
• 1 small muffin
• ½ bagel
• 2 cups of popcorn

1. Vegetables

10 servings (every 100 grams provides approximately 15 grams of carbohydrates):

• Papas
• Boniato
• Parsnip
• Ñame

15 servings (each 100 grams provides approximately 10 grams of carbohydrates):

• Broccoli
• Zucchini
• Onion
• Red pepper
• Celery
• Beetroot
• Spinach
• Kale
• Avocado
• Cauliflower
• Tomatoes
• Aubergines
• Jewish

1. Fruits

10 servings (each 100 grams provides approximately 15 grams of carbohydrates):

• Banana
• Grape
• Pineapple
• Mango
• Orange
• Cake

15 servings (each 100 grams provides approximately 10 grams of carbohydrates):

• Tomate cherry
• Strawberries
• Raspberries
• You have to
• Blueberries
• Cantaloupe
• Avocado
• Coco
• Lemon
• Kiwi
• Pomelo

Clarification: It is suggested to eat 5 servings of fruit per day, see low-carb fruits

1. Milk and dairy products

12 servings (each 200 mL provides 12 grams of carbohydrates):

• Greek yogurt
• Whole or skim milk
• Drinkable dairy products and sugar-free desserts

Clarification: most cheeses and non-drinkable products are not high in carbohydrates, check the packaging for safety.

1. Sweets and soft drinks

High content – (each 100 grams can provide between 80 – 100 grams of carbohydrates):

• Sugar
• Honey
• Candies
• Candies

Moderate high content 20-70 grams of carbohydrates per 100 grams:

• Refreshments
• Juices
• Sweet cookies
• Sweet chocolates
• Donuts
• Sugary sauces
• Refined flours
• Ice cream
• Pizzas
• Dried fruits with sugar

1. Others

• Meats provide less than 5 grams of carbohydrates per serving.
• Sweeteners do not provide significant amounts of carbohydrates
• Oils, butter do not provide significant amounts of carbohydrates

Low carb diet

The low carb diet consists of limiting carbohydrates to 100-150 g per day. This type of diet is useful for people with prediabetes or type 2 diabetes.

According to studies, the low-carbohydrate diet is capable of reversing type 2 diabetes in a period of approximately 1 year, and if it is effective, it could be an efficient and effective way to avoid the consumption of medications.

The recommendation to eat 150 g of carbohydrates per day implies the exclusion (or maximum restriction) of refined carbohydrates: sweets and fast food.

Today’s nutritionists are grouping these types of foods under the category of ultra-processed foods , adding pizza, mayonnaise, ice cream, French fries, and more.

Scientists point out that eating ultra-processed foods builds tolerance², that is, gradually, a person begins to consume more and more. Also, the taste of “normal” food begins to seem too bland and uninteresting.

ABSTRACT

150g of carbs a day is the basic recommendation for a low carbohydrate diet. However, it’s not so much about counting carbs as it is about cutting out ultra-processed foods and switching to foods with natural carbohydrates (whole grains and low-starch vegetables).

Carbohydrate distribution between meals is important – it will keep you energized throughout the day and help keep your blood sugar levels stable. The main thing, as always, is moderation and an integrated approach. 

Potatoes contribute vital nutrients to the diet, including vitamin C, potassium, and dietary fiber. However, despite its nutrient density, its impact on human health remains somewhat controversial.

Some human research indicates that potatoes and their nutrients may have benefits such as reducing risk factors for chronic diseases, including blood pressure, cholesterol, and inflammation. (1)

On the contrary, observational data associate potato consumption with an increased risk of weight gain and type 2 diabetes, presumably due to the potato’s high glycemic index (GI). (3)

This article describes an overview of potatoes’ nutrients, benefits, and potential harms. As well as a critical examination of the effects of potatoes on general health with supporting scientific evidence.

Potato Nutrients

Potatoes contain various essential nutrients, primarily vitamins C and B6 and the minerals potassium, magnesium, and iron. In addition, the potato is a good source of protein; its content is very high compared to other roots and tubers.

According to FDA guidelines, one medium potato provides 27 mg of vitamin C, which qualifies it as an “excellent source” of vitamin C. And while potatoes may not compete with the vitamin C content of citrus fruits and peppers, they do contribute significantly to your daily vitamin C requirements. (1)

The highest levels of nutrients are found in freshly harvested potatoes. This is because long storage periods deplete the tubers of vitamin C and folic acid. (2)

A medium baked potato (or 173 grams), including the skin, provides (3):

• Calories: 161
• Fat: 0.2 grams
• Protein: 4.3 grams
• Carbohydrates: 36.6 grams
• Fiber: 3.8 grams
• Vitamin C: 28% of CDR
• Vitamin B6: 27% of the RDA
• Potassium: 26% of the RDA
• Manganese: 19% of the RDA
• Magnesium: 12% of the RDA
• Phosphorus: 12% of the RDA
• Niacin: 12% of the RDA
• Folate: 12% of the RDA

Potatoes contain many antioxidants.

Potatoes are rich in antioxidant phytonutrients, mainly flavonoids, carotenoids, and phenolic acids (2).

Carotenoids, such as lutein and zeaxanthin, are mainly found in yellow and red potatoes, although small amounts are also found in white potatoes.

These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals build up, they can increase your risk for chronic diseases like heart disease, diabetes, and cancer.

For example, the research found that antioxidants in potatoes can inhibit the growth of liver and colon cancer cells. (5)

Potatoes benefits

Potatoes with skin can have several health benefits.

1. It can improve digestive health.

Potatoes contain a particular type of carbohydrate known as resistant starch. Research has linked resistant starch to many health benefits, including improving digestive health.

This starch is not broken down or wholly absorbed by the body. Instead, it reaches the large intestine, which becomes a source of nutrients for beneficial bacteria in the intestine. These bacteria digest it and convert it to short-chain fatty acid butyrate.

Studies have shown that butyrate can reduce inflammation in the colon, reduce the risk of colorectal cancer, and help people with bowel disorders such as colitis or Crohn’s disease. (8)

1. Heart health

Hypertension, a condition characterized by an abnormally harmful high blood pressure, is one of the significant risk factors for heart disease.

Diets that contain foods that are good sources of potassium and low in sodium can reduce the risk of high blood pressure and stroke. This is the case with potatoes with skin. (2)

Additionally, potatoes contain several plant compounds that can help lower blood pressure. Examples of these substances are chlorogenic acid and kukoamines.

1. Control of satiety and weight

Compared to other carbohydrate-rich foods, potatoes are remarkably filling.

Very filling foods can contribute to weight control, prolonging the feeling of fullness after meals and reducing food and calorie intake.

A study of 40 common foods found that potatoes are the most filling. (7) Therefore, eating potatoes in moderation can help you lose weight by helping you reduce your overall intake.

Possible health damage

Health concerns about potato consumption primarily involve an increased risk of diabetes, as consumption has been linked to being overweight.

Regarding diabetes, a recent meta-analysis provides evidence of a significant positive association between high consumption of potatoes and the risk of type 2 diabetes, especially the consumption of potato chips. (4)

According to the researchers, this supports the theory of substituting baked, boiled, or mashed potatoes for whole grains or other healthier alternatives to potentially reduce the risk of type 2 diabetes.

This is because potatoes have a high glycemic index (81 units), and their high amount of carbohydrates make them a vegetable to consume in moderation. In particular, for people with prediabetes or a tendency to diseases related to insulin resistance.

As for weight gain, it depends on the way of consumption. Studies emphasize avoiding French fries and chips. These are high-fat foods that promote overweight and harbor several harmful compounds to health.

French fries and chips can contain acrylamides, glycoalkaloids, and large amounts of salt, all of which can be harmful over time.

How do potatoes cook to maintain their nutrients?

How healthy it is to include potatoes in the diet depends on what is added or how it is cooked. Potatoes are nutrient-dense vegetables, but the way you eat them can cause them to be lost.

For example, when storage is followed by cooking that requires more than one preparation step, such as boiling and high-frying, the potato may have low levels of vitamin C.

It is also important to note that the skin of potatoes contains a large number of vitamins and minerals. So peeling potatoes can significantly reduce their nutritional content.

Also, while potatoes are low in fat, cooking and serving potatoes with high-fat ingredients (oil, fatty cheeses, and butter) results in a high-calorie dish.

In short, to cook potatoes and avoid the loss of nutrients, it is convenient to boil or roast them with their skin, preventing the addition of greasy ingredients.

ABSTRACT

Potatoes provide essential nutrients to the diet, including potassium, vitamin C, and dietary fiber. Research suggests that the components and nutrients in potatoes may have favorable effects on blood pressure, satiety, and gut health.

However, data from studies that examined the effects of potato consumption and typed two diabetes risks have found a positive relationship. Therefore, people with prediabetes or type 2 diabetes should control their consumption, particularly in its fried form.

Carbohydrate foods are essential in a healthy diet, and it is necessary to know that including carbohydrates in your food list is not bad for the body. However, controlling carbohydrate portions is essential – particularly for refined carbohydrates.

The classic example of carbohydrates is glucose: the most abundant in nature and the primary energy source for the human body, but it is not the only one. Here are examples of carbohydrate foods and a complete list of their amount.

What are carbohydrate foods?

Carbohydrate foods are all those with sugar and starch. For example, bread, flour, potatoes, legumes, and most fruits.

Now, not all carbohydrate foods are the same. For example, foods with plant fiber contain a particular type of carbohydrate that is not digested in the human stomach.

Therefore, although their calories theoretically exist, they should not be counted in the diet. It is also a type of carbohydrate capable of improving the digestion process. Including foods with fiber is an excellent way to lower the insulin index of foods.

Carbohydrate list:

• Sugar
• Honey
• Cereals
• Pseudocereals
• Pasta
• Vegetables
• Fruits
• Vegetables
• Cookies and bakery products
• Flours
• Vegetables
• Sugary juices and sodas
• Cereal bars
• Panes

To know its amount, you can check:

Carbohydrate foods pdf list

How many calories do carbohydrate foods provide?

Carbohydrates provide 4 Kcal (calories) per gram (1). Both glucose, fructose, and starch give the same amount of calories. This is because, in the end, all carbohydrates are made up of practically the same elements.

The difference between different carbohydrate foods is how the body can assimilate them. Unlike vegetables, foods with simple carbohydrates like sugar can cause sudden changes in insulin levels and lead to diabetes.

RELATED: Resistant Starch What is it?

Types of carbohydrates: simple and complex

Two types of carbohydrates can be distinguished: complex and straightforward. The simpler it is and the fewer saccharides it contains, the carbohydrate will be digested more quickly, and that is why they are said to be wrong.

Simple carbohydrates are sugars known to us. Complexes (a combination of starch and fiber) generally have long structures and are present in vegetables, cereals, and pseudocereals.

The best known simple carbohydrate is sucrose or table sugar, and glucose is blood sugar. Starch, one of the best known complex carbohydrates, is found in vegetables such as potatoes, cereals, and pseudocereals. It is made up of hundreds to thousands of saccharide molecules.

To measure the speed of assimilation of carbohydrate foods, there is an indicator called the glycemic index.

Low glycemic index foods are assimilated slowly. As a result, they generate a slow and regular increase in blood sugar levels.

While a high glycemic index food will deliver all its energy in a couple of minutes, causing a spike in blood insulin levels. If the body does not expend this energy in a short period, the rest will accumulate in the form of fat.

Read more: Nutrition to lose weight – carbohydrates, proteins, and fats.

How many carbohydrates do I need per day?

According to the FAO and WHO, carbohydrates should form the basis of a healthy diet. Between 50 and 60% of the total calories must come from this energy source.

This is equivalent to 200-300g of carbohydrates per day. The myth that carbohydrate foods are fattening and that carbohydrates should be excluded from the diet is a common misconception in nutrition.

Particular is that the complexes must be weighed against the simple ones.

Also, a person who trains regularly should increase the number of carbohydrates he eats. A gym workout needs at least 5 g of carbohydrates per minute for every kg of bodyweight—the equivalent of 200 g for one hour of exercise for a 70 kg man.

Including carbohydrate foods before and after training is essential to improve athletic performance. (3)

Note: To calculate the number of total carbohydrates, you must do the calculation: net carbohydrates – vegetable fiber

Recommended: Low Carb Vegetables

What is the difference between sugar and fiber?

The difference between sugar and fiber is the number of elements (saccharides) that form them and the how. The fiber molecules are bound together so that the human body cannot process them.

In contrast, table sugar is a simple carbohydrate of glucose and fructose. This can be assimilated practically instantaneously.

Are there foods with good carbohydrates and bad carbohydrates?

The terms good and bad carbohydrates are not the most correct to describe them. However, it can be said that the most beneficial are the complexes.

The WHO recommends that the consumption of foods with simple carbohydrates such as sugar be limited to a maximum of 10% of total calories.

These foods are considered high glycemic load foods. If consumed regularly, they can lead to overweight, obesity, and diabetes. These are found in honey, jams, sugary soft drinks, and industrial sweet foods.

Is it dangerous to eat too few carbohydrate foods?

Eliminating carbohydrates from the diet is not recommended.

While reducing carbohydrates can activate a ketosis mechanism and may have short-term benefits, it is not ideal for keeping your body stable.

The types of low-carb or low-carb diets, such as the Dukan diet or the ketogenic diet, can be dangerous to health if maintained for long periods.

One of the contraindications of low-carbohydrate diets is altering memory, visual association, and the way the brain processes information.

Low carbohydrate diets were created to treat epilepsy and severe obesity and type 2 diabetes. They are not recommended as a lifestyle.

ABSTRACT

Carbohydrates are an essential macronutrient, and they should be the primary source of energy on the food list.

There are two types of carbohydrate foods: simple and complex. In excess, the simple ones (sugars, honey) lead to weight gain and type 2 diabetes.

All carbohydrates provide four calories per gram. However, vegetable fiber is a carbohydrate that the human body cannot metabolize, so it should not be included in the calorie count.

The complex carbohydrates present in vegetables, cereals, and pseudocereals are essential in a healthy diet.

Little by little, our brain will get used to enjoying different types of sweets, which often leads us to seek more variety and more refined carbohydrates.

This leads to a gradual increase in overall servings, and many times there is weight gain, deterioration of the body, and an increased risk of type two diabetes. That’s why quitting sugar can be important for many people.

This seems quite intuitive. However, you are probably not aware that the best way to quit sugar is not to plant yourself in black or white but rather stay in the gray. The healthiest thing is to walk the path slowly and progressively, and you can even eat sweet things from time to time.

Read on to understand how to give up sugar and healthily replace refined carbohydrates.

Give up sugar … Is it healthy?

Sugar is a universal source of vitality and good humor. Many of us liked that experience of eating a little sugar for breakfast (cereal, yogurt, and juice), afternoon tea (sweet coffee), and dinner (chocolate before bed). In moderation, this is considered healthy.

Giving up sugar is not so much about cutting that teaspoon with the coffee but rather about reducing the excess of desserts and sweet industrial products.

The WHO reminds us that the best solution to give up sugar (and added sugar) is to limit its amount to 5 – 10% of your caloric intake. Such recommendations boil down to the fact that their consumption in a higher proportion leads to the development of various chronic diseases.

In practice, we are talking about the consumption of 30-50 g of sugar per day (depending on the sex and weight of the person). This is healthy. By 2016, most people exceeded this amount by more than double the recommended intake. (4)

This is due not so much to the consumption of table sugar in its pure form but to eating products containing added sugar as first on the ingredient list: cookies, cakes, cakes, juices (juices), and sweet yogurts.

What is the main difficulty?

The tricky part of giving up sugar is based on the fact that it is added to almost all industrially made foods (including sauces and cereals) and that the brain gets used to feeding itself on pleasant sensations and extra calories.

Immediate rejection of refined carbohydrates often results in a hangover-like sensation: a person’s mood deteriorates, and performance drops dramatically. The brain demands to return to feeling “normal” and to stimulate the reward circuit, which leads you to eat sugar again.

How to stop sugar?

First, tune in to the fact that quitting sugar is a gradual process that takes time. For the first week, stop buying sugar and skip sweets for breakfast. In the second week, normalize your lunch by eating more whole grains. In the third week, review your approach to dinner by increasing the number of vegetables.

Vegetables and cereals contain starch, a complex carbohydrate, which the body slowly converts to glucose. Replacing sweets with starchy vegetables (like potatoes) or whole-grain toast will help keep you energized and full longer.

Some ideal foods to replace the energy of sugar: are quinoa, whole grains, sweet potatoes, oats, brown rice, and fruits.

Other tips when avoiding sugar

Do not try to solve all problems simultaneously, and do not set a goal to go by altogether quitting; remember that is not your primary goal, but rather to lose dependence on excess.

Don’t be obsessed with counting the amount of each bite you eat; just avoid high-in added sugar products and replace them with whole foods.

When you feel anxious, eat more fruits and dark chocolate. These can easily play the role of sweets.

Replacing pastries and pastries with desserts or sweets with sweeteners will temporarily help. But its excess is not a good idea either. Although they are healthier for the body, they create a stimulus very similar to that of sugar in the brain.

ABSTRACT

An essential healthy eating recommendation is cutting sugar (including added sugar) to 10% of your calories. Do not demonize sugar; avoiding its excess is necessary, but its sporadic consumption is not a significant danger to your health. 

In particular, foods rich in fiber in the daily diet reduced the risk of sleep disorders such as insomnia by 13-14%. While refined carbohydrates such as sugar can cause alcohol-like drowsiness immediately after eating, in the long term, they increase the time it takes to fall asleep by up to 16%.

The quantity and quality of carbohydrates affect sleep.

An obstacle to previous research on the effects of food on sleep quality was not prolonging the studies for a considerable period. For example, previous studies suggested that a small serving of high-GI carbohydrates was associated with falling asleep faster.

However, observation for several months (and even years) significantly changes the picture. The behavior from the time of the last meal and 1 to 4 hours before bedtime changes as meals are repeated.

Among the nutritional factors that affect sleep quality, studies note not only the glycemic index of foods but also their glycemic load (that is, the quality and quantity of carbohydrates consumed), as well as the balance of fats in the diet. Research has also helped identify that a lack of nutrients and an excess of processed foods are not suitable for sleep.

What do you need to eat at night to sleep better?

As a general rule, the Mediterranean diet and the Nordic diet are examples of eating plans that promote sleep and help you sleep better.

Statistical studies show that people who regularly adhere to the Mediterranean diet are less likely to suffer from insomnia. (1)

These diets are based on the use of many whole foods – different vegetables, unsweetened fruits, whole grains, seeds, and nuts, with an abundance of shellfish, fish, chicken, natural yogurts, and vegetable oils.

Here are some nighttime feeding tips to help you sleep better:

1. Avoid saturated fat and eat more fiber

Another study, published in 2020, looked at the relationship between sleep quality and dietary supplementation. For four days, the subjects consumed foods specially prepared for them (with a specific composition and caloric content), and on the fifth day, they ate whatever they wanted.

It turned out that the abundance of saturated fat against the background of a lack of fiber foods reduces the duration of the deep sleep phase; it is during this period that the body restores reserves.

1. Eat more protein

The lack of protein in the diet alters processes in the body related to such essential functions as sleeping and eating. Eating less protein than your body needs can affect melatonin production and increase the urge to eat.

1. Drink cherry and kiwi juice

A study in Australia found that eating two kiwis an hour before bed for a month positively affects the rate of falling asleep on the depth and duration of sleep. However, this study did not involve a control group, meaning the placebo phenomenon could have worked. (2)

Scientists have also found a correlation between drinking cherry juice and improving sleep quality in people with insomnia. Apparently, due to the tryptophan content in cherries. (3)

Lack of sleep increases food cravings

Reducing nighttime sleep to 4-5 hours is associated with an increase in calories consumed per day and a choice in favor of junk food.

In the studies above, when sleep deprivation was only 2 hours per day, people felt more hungry, resulting in going for unhealthy snacks like sweets.

This is explained by an increase in the production of ghrelin (a hormone that controls hunger) and a decrease in the hormone GLP-1 (which contains the feeling of fullness). In simple terms, appetite increases while satiety from food decreases.

ABSTRACT

Although fast carbohydrates can cause drowsiness (which accelerates sleep), in the long term, adequate sleep requires eating foods with a low glycemic index. In addition, the proportion of monounsaturated fats in the diet affects the quality of sleep.

Scientists have observed a direct correlation between proper nutrition and the ability to sleep soundly. The poorer the diet, the worse the sleep, and the worse the quality of rest.