Many hold misguided beliefs about staple foods. Some subscribe to the idea that “as long as I avoid staples, I can indulge in meat without worrying about weight gain,” while others view carbohydrates as the enemy, thinking that cutting down on them can alleviate metabolic stress and safeguard against conditions like diabetes. However, emerging research suggests that the reality is quite the opposite.
The Link Between Low-Carb Diets and Diabetes Risk
A comprehensive 14-year study involving nearly 40,000 adults has shed light on the dangers of low-carbohydrate diets. The research revealed that individuals who adhered to a diet high in fat and protein but low in carbohydrates—with carb intake below 38%—faced a staggering 20% higher risk of developing type 2 diabetes compared to those following a more balanced diet with carbohydrate intake exceeding 55%. Carbohydrates, a fundamental nutrient for the human body, break down into glucose, which serves as the primary energy source and participates in numerous biochemical processes. When carbohydrate intake is insufficient, it can trigger a cascade of issues, including hypoglycemia, endocrine and metabolic disruptions, excessive fat breakdown, and protein depletion, all of which can severely impact bodily functions.
According to Zhong Liyong, Chief Physician in the Department of Endocrinology at Beijing Tiantan Hospital, Capital Medical University, those on low-carb diets often compensate for reduced calorie intake from carbs by consuming excessive amounts of fat and protein. Given that fat contains approximately 9 kilocalories per gram, significantly more than carbohydrates and proteins, overindulging in fatty foods can lead to obesity, elevated triglyceride and cholesterol levels, and exacerbate metabolic syndrome, a cluster of conditions including insulin resistance and diabetes. Low-carb diets, similar to ketogenic diets, promote fat breakdown and ketone production, which was initially developed to treat epilepsy. While they may result in rapid short-term weight loss, they can lead to weight rebound, increased diabetes risk, and potential harm to the cardiovascular and cerebrovascular systems, making them unsuitable for the general public.
Additional Health Risks of Inadequate Staple Food Intake
Beyond the heightened diabetes risk, insufficient staple food consumption can give rise to a range of other health problems. One of the most immediate consequences is malnutrition. When staple foods are cut back, protein-rich foods are often burned as fuel, reducing the amount of protein available for the body’s essential functions. This can lead to symptoms such as poor skin health, severe hair loss, and weakened immunity.
Muscle loss is another significant concern. Protein is crucial for muscle growth and repair, and when carbohydrate levels are low, the body begins to break down muscle tissue for energy, increasing the risk of osteoporosis, especially in the elderly. Memory and cognitive function can also be impaired. Research has shown that a week-long carbohydrate-free diet can negatively affect memory and learning abilities, as brain cells rely on glucose for energy.
Other common symptoms include excessive sleepiness, fatigue, hypoglycemia, and mood disorders. Without an adequate supply of carbohydrates, the body lacks the energy it needs, leading to feelings of tiredness and drowsiness. Hypoglycemia, or low blood sugar, can also occur, causing dizziness, shakiness, and in severe cases, loss of consciousness. Additionally, carbohydrates play a role in the production of serotonin, a neurotransmitter that regulates mood, and a lack of it can lead to irritability and depression.
Recommended Staple Food Combinations for Different Groups
Maintaining a healthy metabolism hinges on a balanced diet. To ensure proper nutrition, it is advisable to follow the guidelines outlined in the “Chinese Residents’ Balanced Diet Pyramid,” which emphasizes consuming a variety of nutrients in moderation and choosing high-quality sources of carbohydrates, proteins, and fats.
For those looking to manage their weight or control blood sugar levels, reducing the intake of refined carbohydrates, such as highly processed rice and noodles, is recommended. These foods have a high glycemic index, causing rapid spikes in blood sugar levels, which can strain pancreatic beta cells and contribute to obesity and postprandial hyperglycemia. Instead, opting for whole grains, legumes, and other high-quality carbohydrates with a lower glycemic index can help keep blood sugar levels stable, provide sustained energy, and enhance satiety. While fresh fruits are a good source of carbohydrates, they should be consumed in moderation, especially by those with diabetes, as they are high in fructose.
For the general population, incorporating more whole grains like brown rice, red rice, black rice,red rice, black rice, oats, quinoa, and buckwheat, as well as legumes such as red adzuki beans, mung beans, kidney beans, and chickpeas into the diet is beneficial. Aim for a daily intake of 50 – 150 grams, or 30 – 40% of total carbohydrate consumption, adjusting the amount according to individual gastrointestinal tolerance. Nuts, which are rich in polyunsaturated fatty acids and high-quality carbohydrates, should also be included in the diet, with a recommended daily intake of 25 – 35 grams. Foods high in resistant starch, like corn and tubers, can also help slow down blood sugar absorption, making them a valuable addition to a healthy diet.
