Contrary to popular dieting trends, a clinical expert highlights the significance of choosing the right types of carbohydrates for sustained energy and overall health, advocating for a balanced diet over complete restriction.
Many people cut carbohydrates almost entirely when they go on a diet, assuming bread, pasta and fruit are the main reason for weight gain. But Zarina Shamsieva, a therapist and haematologist at Pushkin Clinical Hospital No. 1, says that view is too simple. Speaking to aif.ru, she said the body needs a balance of protein, fat and carbohydrates, and that carbohydrates remain the main source of energy for both the brain and muscles.
Her advice matches mainstream nutrition guidance from outlets including the Mayo Clinic, Cleveland Clinic and WebMD, which all distinguish between simple and complex carbohydrates. Simple carbohydrates, such as sugary foods and refined flour products, are digested quickly and can cause rapid blood sugar swings. Complex carbohydrates, by contrast, take longer to break down, helping to deliver steadier energy and a longer sense of fullness.
Shamsieva said the best choices are slower-digesting carbohydrates eaten earlier in the day, when the body needs more fuel. She also noted that cooking method matters: boiling, stewing and baking are preferable to frying. That aligns with guidance from Healthline and Medical News Today, which say whole and less processed carbohydrate foods are generally the better option because they retain more fiber and nutrients.
Among the foods she favours are whole grains such as buckwheat, oats, brown and wild rice, pearl barley and millet, as well as durum wheat pasta and wholegrain or rye bread. She also includes vegetables, legumes and some fruit in the healthier category, while warning that highly starchy or sugary options, such as potatoes prepared in oil, sweet bananas, grapes, melon and watermelon, should be eaten less often. The broader nutrition message is not that carbohydrates should be removed, but that the type of carbohydrate matters more than blanket restriction.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
