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Core Viewpoint - The discussion around "poor-quality carbohydrates as a driver of chronic inflammation" has gained significant attention, highlighting the contrasting health impacts of different types of carbohydrates. Long-term consumption of poor-quality carbohydrates can disrupt metabolism, induce chronic inflammation, and increase disease risk [1]. Group 1: Mechanisms of Poor-Quality Carbohydrates - Poor-quality carbohydrates are defined as highly processed foods low in dietary fiber, high in glycemic index, and significantly depleted of nutrients, including sugary drinks and refined grains [1]. - These foods disrupt blood sugar metabolism, leading to inflammation through a cycle of high sugar intake, insulin resistance, and increased inflammatory markers [1]. - They also damage gut microbiome balance, leading to "leaky gut" syndrome, where toxins from harmful bacteria enter the bloodstream, triggering systemic inflammation [2]. - Excess sugar can form advanced glycation end products (AGEs), which promote inflammation and accelerate cellular aging, resulting in visible skin aging [2]. Group 2: Health Risks Associated with Poor-Quality Carbohydrates - Chronic inflammation is just one consequence; poor-quality carbohydrates act as catalysts for various chronic diseases. They provide weak satiety, leading to overeating and increased visceral fat, which releases inflammatory factors [3]. - The World Health Organization has identified excessive intake of poor-quality carbohydrates as a risk factor for type 2 diabetes and cardiovascular diseases, with insulin resistance being a key contributor to these conditions [3]. - Chronic inflammation can create a favorable environment for cancer cell growth, with studies indicating a higher risk of colorectal and breast cancers among those consuming high-glycemic foods [3]. Group 3: Recommendations for Healthy Carbohydrate Consumption - The focus should be on replacing poor-quality carbohydrates with high-quality options characterized by slow glycemic response, high fiber content, and minimal processing. Suggestions include mixing white rice with whole grains or substituting starchy foods with sweet potatoes and corn [4]. - Total carbohydrate intake should align with dietary guidelines, comprising 50%-65% of total energy, with whole grains and legumes making up 50-150 grams daily, and ensuring a fiber-to-carbohydrate ratio not exceeding 10:1 [4]. - Combining carbohydrates with proteins and healthy fats can slow digestion and enhance satiety, promoting better health outcomes [4].