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].

Group 1 - The article discusses the dual nature of carbohydrates, highlighting that they can be both beneficial and detrimental depending on their quality [1][5] - Carbohydrates are essential nutrients categorized into simple sugars, complex carbohydrates, and dietary fibers, playing a crucial role in energy supply for the brain and muscles [3][5] - The distinction between "good" and "bad" carbohydrates is emphasized, with "good" carbohydrates being those that are minimally processed and nutrient-dense, while "bad" carbohydrates are often refined and high in added sugars [5][8] Group 2 - Good carbohydrates include whole grains, starchy vegetables, legumes, and low-GI fruits, which provide sustained energy and lower the risk of chronic diseases [6][10] - Bad carbohydrates are primarily found in refined grains and sugary foods, which can lead to rapid spikes in blood sugar and increased risk of obesity and diabetes [8][11] - Recommendations for carbohydrate consumption include optimizing food choices, controlling total intake, pairing with quality proteins and healthy fats, and ensuring dietary variety for comprehensive nutrition [10][12][13] Group 3 - The article concludes that carbohydrates should not be viewed as harmful but rather as beneficial when chosen wisely, suggesting practical dietary changes such as substituting white bread with whole grain options [15]

Core Viewpoint - The article challenges common misconceptions about carbohydrates and emphasizes the importance of consuming staple foods for overall health, highlighting that avoiding carbohydrates may increase the risk of diabetes and other health issues [1][3]. Group 1: Health Risks of Low Carbohydrate Diets - A 14-year study involving nearly 40,000 adults found that those on low-carbohydrate, high-fat diets (with carbohydrate intake below 38%) had a 20% higher risk of developing type 2 diabetes compared to those with a more balanced diet (carbohydrate intake above 55%) [3]. - Insufficient carbohydrate intake can lead to low blood sugar, endocrine and metabolic dysfunction, excessive fat breakdown, and protein overconsumption, negatively impacting various bodily functions [3]. Group 2: Consequences of Inadequate Staple Food Intake - Nutritional deficiencies may arise from reduced staple food consumption, leading to decreased usable protein, resulting in poor skin health, hair loss, and weakened immunity [6]. - Lack of carbohydrates can cause muscle loss, as protein is essential for muscle growth and repair, increasing the risk of osteoporosis in older adults [7]. - Memory and cognitive abilities may decline after just one week of carbohydrate deprivation, as brain cells require glucose for energy [8]. - Insufficient staple food intake can lead to fatigue and drowsiness due to abnormal energy metabolism [10]. - Low carbohydrate intake can result in low blood sugar levels, as glucose is the primary energy source for the body [11]. - Carbohydrates promote serotonin secretion, a chemical that enhances mood; inadequate glucose can lead to irritability and depression [12]. Group 3: Recommendations for Different Populations - For individuals needing weight management and blood sugar control, it is advisable to reduce refined carbohydrates while consuming quality carbohydrates [14]. - Ordinary individuals should include whole grains and legumes in their diet, ensuring daily intake of 50-150 grams or 30%-40% of total carbohydrate intake [17]. - Foods rich in resistant starch, such as corn and tubers, can help slow down blood sugar spikes [18].

Core Insights - The article discusses the impact of diet on mental health, emphasizing foods that can enhance mood and alleviate negative emotions such as anxiety and depression [1][2]. Group 1: Happy Hormones - Four key "happy hormones" are identified: dopamine, serotonin, oxytocin, and endorphins, each playing a significant role in regulating emotions and overall well-being [2]. Group 2: Food Categories for Emotional Well-being - Carbohydrates are essential for energy and can reduce the risk of depression; a daily intake of 200g-300g of complex carbohydrates is recommended [3][4]. - Foods rich in vitamins, particularly B6 and B12, are crucial for the production of dopamine and serotonin, with sources including yeast, liver, and lean meats [4]. - Foods high in tyrosine, such as seafood, poultry, and dairy, promote dopamine secretion [5]. - Healthy fats, particularly those containing omega-3 fatty acids, are important for mood regulation and should be consumed in moderation, around 25-30 grams per day [5]. - Foods rich in calcium and magnesium help in the secretion of mood-regulating hormones and can alleviate anxiety [6]. Group 3: Natural Mood Stabilizers - Bananas are highlighted for their comprehensive nutrient profile, including carbohydrates and B vitamins, which help stabilize mood [7]. - Cocoa powder, rich in magnesium, promotes the secretion of "happy hormones" and can alleviate stress [7]. - Pistachios are noted for their high-quality fats and melatonin content, beneficial for sleep and mood [8].