提到碳水，很多人第一时间都会想到米饭、馒头、面条、包子等，有些人觉得“吃碳水=容易胖”“碳水升血糖不健康”，因此选择少吃或不吃主食，甚至断掉碳水。

其实，碳水化合物是维持机体正常运作的三大能量营养素之一，碳水化合物也有质量高低之分。研究发现，高质量碳水化合物饮食对于减缓衰老、体重管理至关重要。

As low-carb diets remain popular worldwide, a growing body of scientific research is challenging the notion that all carbohydrates are unhealthy. While many people associate carbs with weight gain and blood sugar spikes, experts now stress the importance of distinguishing between high- and low-quality carbohydrates.

高质量碳水饮食或能减缓衰老

饮食与衰老密切相关。2025年1月《营养学杂志》上发表的一项研究显示，高质量碳水化合物的饮食与减缓衰老相关，摄入高质量碳水化合物的饮食可以使表观年龄衰老减缓1.2年。

对于其中的机制，研究指出，可以通过植物性饮食中各种营养素的作用来解释，这些营养素有助于减少氧化和炎症应激，从而影响DNA甲基化。

那么，吃了碳水抗衰老，却长胖了怎么办？实际上，高质量碳水不但不会胖，还有利于减肥。

A study published in The Journal of Nutrition in January 2025 found that diets rich in high-quality carbohydrates were linked to slower biological aging. Specifically, individuals consuming the highest quality carbs showed a reduction in epigenetic aging equivalent to 1.2 years. Researchers believe this effect is largely due to the abundance of plant-based nutrients that help reduce oxidative stress and inflammation, both of which impact DNA methylation — a marker of aging.



图源：视觉中国

2023年《英国医学杂志》发表的一项研究表明，限制添加糖、含糖饮料、精制谷物和淀粉类蔬菜等低质量碳水的摄入，多吃全谷物、水果和非淀粉类蔬菜等高质量碳水，有助于控制体重。

Beyond aging, carbohydrates may also play a crucial role in weight control — when chosen wisely. A 2023 study published in The BMJ concluded that reducing intake of low-quality carbohydrates, such as refined grains, added sugars, and sugary beverages, while increasing consumption of whole grains, fruits, and non-starchy vegetables, significantly aids in weight management.

哪些是高质量碳水化合物？

高质量碳水又被称为“优质碳水”、“好碳水”，不仅能提供热量，还能提供维生素、矿物质和其他有益成分。

So, what makes a carbohydrate "high-quality"? According to nutritionists, high-quality carbs — also known as "good carbs" — provide more than just calories. They come packed with fiber, vitamins, minerals, and beneficial plant compounds.

高质量碳水主要有以下这些：

► 全谷物：包括糙米、玉米、黑米、薏米、莜麦、燕麦、荞麦等，含有丰富的膳食纤维和其他营养素。

► 薯类：土豆、红薯、紫薯、木薯、芋头、山药等，膳食纤维含量较高。

► 豆类：红豆、芸豆、绿豆、豌豆、鹰嘴豆等杂豆，蛋白质占比大，饱腹感强。

► 高淀粉蔬菜：南瓜、藕等，含有大量有益健康的多糖。

► 水果类：含有大量易吸收的果糖、葡萄糖，还有膳食纤维，适量吃对血糖影响不大。



图源：视觉中国

哪些是低质量碳水化合物？

低质量碳水又被称为“坏碳水”，几乎只提供热量，大多缺乏维生素、矿物质等营养素的食物，这类食物通常具有高油、高盐或高糖的特点，味道较好，容易吃太多。

On the other hand, low-quality or "bad" carbs include foods that offer little more than empty calories, often paired with high levels of fat, sugar, or salt. These include fried potato snacks, sugary drinks like soda and bubble tea, and processed baked goods.

低质量碳水主要有以下这些：

► 油炸薯类：包括薯条、薯片等。

► 添加糖食物：如糕点、蛋糕、饼干等。

► 含糖饮品：包括果汁、饮料、奶茶等。



那么，我们日常吃的精白米面属于“好碳水”还是“坏碳水”？如果要减肥或控糖，到底能不能吃呢？

有人认为精白米面的升糖指数较高，属于“坏碳水”。但有营养师介绍，精白米面好消化，对于肠胃功能较弱的人来说，肠胃负担较小。如果主食全部摄入粗粮、薯类、杂豆类，会导致腹痛、腹胀等症状，因此粗细搭配才是正道。

White rice and refined flour products — staples in many diets — fall somewhere in the middle. While often labeled as "bad carbs" due to their high glycemic index, some nutritionists argue they are easier to digest and may be suitable for individuals with sensitive digestion. For optimal health, they recommend a balanced intake that mixes refined grains with whole grains and legumes.

主食怎么吃才最健康？

一日三餐应该如何均衡摄入高质量碳水呢？《中国居民膳食指南（2022版）》推荐：

► 全谷物：推荐每天吃全谷物食物50-150克，相当于一天谷物的1/4-1/3。中国营养学会建议，成年人每天摄入谷类200-300克。

► 蔬菜：餐餐有蔬菜，保证每天摄入不少于300克的新鲜蔬菜，深色蔬菜占1/2。深色蔬菜是指深绿色、红色、橘红色和紫红色蔬菜。

► 水果：天天吃水果，保证每天摄入200-350克的新鲜水果，果汁不能代替鲜果。首选应季水果，每天至少1-2种。

► 豆类：杂豆可以和主食搭配食用，发挥膳食纤维、维生素B、钾、镁等均衡营养作用，提高蛋白质互补和利用。杂豆类搭配大米做成杂豆饭，豆馅搭配面粉做成美味的包子，芸豆、花豆等还能做成美味的菜肴。

To help guide healthier choices, the Chinese Dietary Guidelines (2022 Editions) recommend:

Whole grains: 50–150 grams per day, comprising roughly one-third of total grain intake

Vegetables: at least 300 grams daily, with half from dark-colored vegetables

Fruits: 200–350 grams daily, with whole fruits preferred over juice

Legumes: regular consumption, ideally paired with grains for better nutrient absorption

编辑：黎霈融

实习生：宋怡璇

来源：央视新闻