这几种碳水，健康又减肥！照着吃就对了→

Core Viewpoint - Carbohydrates can be categorized into "good" and "bad," and the quality of carbohydrates consumed is more important than the quantity for weight management [1][3]. Group 1: Good Carbohydrates - Good carbohydrates come from minimally processed, nutrient-dense plant-based foods, characterized by low glycemic index (GI), high dietary fiber, and high nutritional density [4]. - They provide sustained energy, help stabilize blood sugar levels, and reduce the risk of diabetes and cardiovascular diseases [4]. Group 2: Bad Carbohydrates - Bad carbohydrates are often found in highly processed foods or those with added sugars, which are low in nutritional value and can lead to rapid spikes and drops in blood sugar levels [6]. - Long-term consumption of bad carbohydrates increases the risk of obesity, diabetes, and cardiovascular diseases [6]. Group 3: Scientific Approach to Carbohydrate Consumption - It is recommended to choose whole grains, tubers, and legumes as good carbohydrates while reducing the intake of refined grains and sugary beverages [11]. - The 2022 Dietary Guidelines for Chinese Residents suggest that carbohydrates should provide 50% to 65% of total energy intake, with specific recommendations for different food types [12]. - Combining good carbohydrates with high-quality proteins and healthy fats can further stabilize blood sugar and enhance satiety [13]. Group 4: Dietary Variety - A diverse diet is encouraged, including three types of grains, tubers, and legumes, along with four varieties of fresh vegetables and fruits to ensure comprehensive nutrition [15].