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].