Carbohydrates are a frequently debated topic in terms of heart health. Are they friends or foes? It is regularly advised that fewer carbs mean fewer disorders, or If you want to manage your weight, stop eating carbs. We see so many people on social media advising rigorously about carbohydrates. Some say it is a villain, and some deny this. But the real question never gets answered.
This article investigates if carbohydrates can assist your heart, providing you with accurate information, expert opinions, and actual figures. Let’s look at how carbs affect heart health and burst popular myths.
Carbohydrates are one of the three macronutrients required by human bodies, along with proteins and fats. They appear in a variety of foods, including fruits, vegetables, grains, and dairy products. Carbohydrates are essentially divided into three types:
- Sugars: These are simple carbohydrates like glucose and fructose that are found in fruits, honey, and sweets.
- Starches: These are complex carbohydrates found in vegetables, grains, and legumes.
- Fibre: These are carbohydrates found in fruits, vegetables, whole grains, and legumes.
The Connection between Carbohydrates and Heart Health:
The impact of carbohydrates on heart health is mostly determined by the type and quality of carbs consumed. Let’s look at how different forms of carbohydrates affect your heart, with an emphasis on Indian dietary habits.
- Whole Grains for Heart Health
Whole grains, including brown rice, whole wheat, and millets (such as ragi and jowar), are high in fibre and important elements. Numerous studies have demonstrated that whole grains are good for your heart. A study published in the Journal of the American Heart Association found that eating whole grains reduces the risk of heart disease (1). Whole grains contain fibre, which helps decrease cholesterol, manage blood sugar levels and reduce inflammation—all of which contribute to a healthy heart.
In India, traditional diets frequently include entire grains. However, the transition to refined grains such as polished rice and refined wheat flour (maida) has resulted in a rise in lifestyle disorders. Reintroducing whole grains into the diet can greatly improve heart health.
- Refined Carbohydrates and Cardiovascular Health
White bread, pastries, sugary beverages, and many packaged foods include refined carbs, which have been associated with an elevated risk of heart disease. These carbohydrates have been devoid of fibre and minerals, resulting in rapid blood sugar increases. High blood sugar levels can lead to inflammation and blood vessel damage, raising the risk of heart disease. A research published in the British Medical Journal states that high consumption of refined carbohydrates was linked to an increased risk of coronary heart disease. (2)
In India, refined carbohydrates are commonly consumed in the form of white rice, white bread, and a variety of sweets and snacks. Reducing your intake of refined carbohydrates and replacing them with healthier options will help improve your heart health.
- Fiber-Rich Carbs for Heart Health
Fiber-rich carbohydrates found in fruits, vegetables, and legumes (such as lentils and chickpeas) are beneficial to heart health. Dietary fibre helps lower bad cholesterol (LDL), moderate blood pressure, and maintain a healthy weight—all of which are important for heart health. The American Heart Association advises at least 25-30 grammes of fibre per day for good heart health. (3)
Indian cuisines are naturally high in beans and veggies. However, the increased use of processed foods has resulted in a decline in fibre intake. Including traditional foods such as dal (lentils) and sabzi (vegetables) can boost fibre intake and improve cardiovascular health.
Carbohydrates and Weight Management
Maintaining a healthy weight is critical for cardiovascular health, and carbohydrates play an important role in weight management. Choosing the correct carbs can help you reach and maintain a healthy weight, lowering your risk of heart disease.
- Satiety and Fibre
High-fibre carbohydrates induce satiety, allowing you to feel fuller for extended periods of time while lowering your overall calorie intake. This can help avoid overeating and improve weight management. A study from the NIH-National Library of Medicine shows that increasing fibre consumption alone can lead to weight loss, highlighting the significance of fibre-rich carbohydrates in a heart-healthy diet. (4)
In India, traditional meals frequently include fibre-rich foods such as whole grains, vegetables, and legumes. Making these meals a regular part of your diet can help with weight management and heart health.
- Blood Sugar Control
Complex carbohydrates with a low glycaemic index (GI) break down slowly, resulting in modest increases in blood sugar levels. This aids in blood sugar control and prevents insulin resistance, which is a risk factor for heart disease. Sweet potatoes, quinoa, and lentils are fantastic low-GI choices.
Indian diets can benefit from including low-GI foods such as millet, beans, and whole grains, which aid in maintaining stable blood sugar levels and lower the risk of heart disease.
Debunking Carbs Myths
There are numerous myths about carbohydrates and their effects on heart health. Let’s dispel some popular myths.
Myth #1: All Carbs Are Bad for Your Heart
Not all carbohydrates are equal. Whole grains, fibre-rich fruits and vegetables, and legumes all promote heart health. The idea is to choose high-quality carbohydrates over processed ones.
Myth #2: Low-carb diets are best for heart health
While low-carb diets can help you lose weight, they may not be sustainable in the long run and can lead to dietary shortages. A balanced diet with a modest carbohydrate intake, focusing on whole and fibre-rich carbs, is better for heart health.
Myth #3: Carbohydrates Cause Weight Gain
Weight gain is usually the result of eating more. Regardless of where they come from, they are more calories than you expend. Choosing high-quality carbs in suitable portions can be part of a balanced diet without increasing weight.
Practical Tips for Heart-Healthy Carbohydrate
- Choose Whole Grains: Instead of processed grains, choose traditional whole grains such as brown rice, millets (ragi, jowar, bajra) and whole wheat.
- Incorporate fibre-rich foods: Include lots of fruits, veggies, legumes, and nuts in your diet. Traditional Indian meals rich in fibre include dal, chana, and rajma.
- Limit sugary foods. Reduce your intake of sugary drinks, pastries, and snacks. Traditional sweets can be consumed in moderation.
- Watch Portion Sizes: To avoid overeating, keep portion amounts under control. Use smaller plates and serve in controlled quantities.
- Read Labels: Check the food labels for added sugars and fibre content. Choose items with higher fibre content and fewer added sugars.
Conclusion
Carbohydrates can be beneficial to your heart if eaten correctly. Emphasise whole grains, and fibre-rich foods, and avoid processed carbohydrates. It can help to improve heart health. Remember that the key is balance and quality. Making informed decisions allows you to enjoy the benefits of carbs while also maintaining a healthy heart.
Incorporating these heart-healthy carbs into your diet will enhance overall health and lower your risk of heart disease. So, the next time you contemplate carbohydrates, think about their quality and select heart-healthy choices.
References
- Get to Know Grains
- Srour B, Fezeu L K, Kesse-Guyot E, Allès B, Méjean C, Andrianasolo R M et al. Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé) BMJ 2019; 365 :l1451 doi:10.1136/bmj.l1451
- Fiber, Lipids, and Coronary Heart Disease: AHA Journal
- Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.