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The Best Carbs to Eat, According to New Research


Is it time to go against the grain?

The debate over “good and bad carbs” has long tormented diners. Now, new research published in Frontiers in Nutrition reveals which carbs you should choose at mealtimes.

“It’s tempting to view all carbohydrate-rich foods as interchangeable,” study author Keith Ayoob, professor emeritus at Albert Einstein College of Medicine in the Bronx, said in a statement.

“But these foods are classified into different food groups for a reason: perhaps more importantly, they tend to have very different vitamin and mineral contents.”

His study found that replacing starchy vegetables like potatoes with grain-based foods like rice and wholemeal bread for a single day resulted in a drop in potassium by 21%, vitamin B6 by 17%, 11% vitamin C and fiber. ten%.

“It’s tempting to think of all high-carb foods as interchangeable,” said study author Keith Ayoob. “But these foods are classified into different food groups for a reason.”
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Ayoob created two one-day menu designs: one focused on starchy vegetables (serving hash browns for breakfast and a baked potato for dinner) and one with grains (serving replacing potatoes with whole wheat bread for breakfast and white rice for dinner).

Compared to starchy vegetables, grains tend to be lower in potassium and vitamin C, but provide higher amounts of thiamin, zinc and vitamin E, Ayoob noted in his findings.

“Many starchy vegetables are good sources of potassium (for example, a medium potato provides 15% (daily value)). Eating grains in place of starchy foods could further widen the gap between recommended and actual potassium intakes,” he wrote.

“A significant decrease in fiber intake (-10%) also occurred when cereals replaced potatoes. This finding reinforces the need to include both starchy vegetables and grains in the diet.

Selection of complex carbohydrate sources
His study found that replacing starchy vegetables like potatoes with grain-based foods like rice and whole-wheat bread for just one day led to a decrease in essential nutrients.
Anaumenko – stock.adobe.com

The Dietary Guidelines for Americans recommend that most adults consume 5 cups of starchy vegetables each week.

Starchy vegetables:

  • Breadfruit
  • Burdock root
  • Cassava
  • But
  • Jicama
  • Lima beans
  • lotus root
  • Plantains
  • Salsify
  • Tapioca
  • Turnips
  • Water chestnuts
  • white potatoes
  • Yams
  • Yucca

Ayoob highlighted the limitations of his study: Potatoes were the only starchy vegetable incorporated into the menu modeling, which only covered one day.

Modeling carried out with other starchy foods, and over 7 days or more, may give different results.

He pointed out that starchy vegetables have distinct nutritional profiles from grain foods – something that should be recognized in dietary advice.

“As is so often the case in the world of nutrition, the advice boils down to balance, variety and moderation – which may sound boring, but these three elements would benefit most people’s eating style. people,” he stressed.

“It’s important to get the right mix of vegetables and grains and include both starchy and non-starchy vegetables to ensure we meet our macronutrient and micronutrient needs.”


Gn Health

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