24/06/2026 07:27 - Salud
Nutritionist María Casas, a dietitian and pharmacist, dismantles one of the biggest myths in nutrition: the demonized world of carbohydrates. Through a practical ranking, she explains which are the best and worst sources based on their real long-term health impact.
They contain refined flours, poor quality fats, and saturated fats. Although they can be improved by adding resistant starch to reduce glucose and insulin response, they remain products with low nutritional density and are very easy to overconsume.
Includes sodas, industrial juices, and energy drinks. Long-term, they cause higher risk of:
The pattern is the same: refined flours, high sugar content, and low satiety.
Honey has not demonstrated beneficial effects in humans compared to sugary products. It should be consumed in minimal amounts.
These are refined flours with less fiber than whole grain bread. However, unlike cookies and pastries, it is not directly associated with increased risk of obesity, diabetes, or cardiovascular disease when consumed.
A simple food with low energy density. It lacks the combination of sugar, fat, and salt found in ultra-processed foods.
It has less fiber than its whole grain version, but with a distinctive characteristic: its more compact structure makes digestion slower and the glycemic response more moderate than white bread. It contains no sugar or salt in large quantities.
They generate more satiety per calorie consumed than refined cereals. The cooking method is key:
Full of vitamins, minerals, and bioactive compounds with potent properties. Dried fruit is excellent: dates have demonstrated many health benefits and are one of the most undervalued foods.
When you keep the whole grain, they have more fiber. Oats stand out: they regulate appetite, balance the microbiota, and reduce cholesterol.
Brown rice has more fiber and nutrients than the refined option, but may contain arsenic, so it is preferable to choose products of Spanish origin.
Sweet potatoes stand out for being loaded with antioxidants and fiber. Interestingly, in Okinawa, Japan (one of the populations with the highest life expectancy in the world), sweet potatoes provided more than half of total calories.
They are the best source of protein that exists, according to María Casas. Among their multiple benefits:
As María Casas states: "It's not the carbohydrate, it's the food that contains it". The key is to prioritize whole, natural sources with high nutritional density, while avoiding ultra-processed foods with added sugars and poor quality fats.
Source: Women's Health Spain - Published on 21/06/2026
Alfredo S. Quiroga
