Between new food pyramids, the growing number of metabolic diseases and obese people, surrounded by ultra-processed foods o polluted and the misleading advertising we are in a real food maze from which it is difficult to emerge with clear ideas on what to put on our table to feel good.
Recently the BBC, citing a Californian university, pointed the finger at some children from southern Italy too fat due to their diet, also undermining the effectiveness of the Mediterranean Diet. Precisely the United States, which also have the obesity rate among the highest in the world, they then wanted to overturn the so-called “Food pyramid”, to give more space to proteins and less to carbohydrates.
However you look at it, it seems that to be put in the dock are the dishes most loved by Italians which they would certainly see as a torture unsustainable the possibility of being deprived of pasta, pizza and breadIs this really the case? Or are there different messages behind the appearance of these statements? Are carbohydrates really bad for you? Are they all punishable? Or can they be safely consumed under certain conditions or at certain times or for certain people or in certain seasons without harming us? To unravel this mystery intricate skein we forwarded the questions to Attilio Speciani, physician and clinical immunologist in Milan and and at the Master's Degree in Human Nutrition at the University of Pavia.
Doctor Speciani, many Italians have read as an attack on their favorite dishes the observation of Valter Longo, director of the Longevity Institute of the University of Southern California, reported by BBC In recent days, you've been specifically targeting some southern Italian children for their carbohydrate-based diets. How do you interpret this? Are carbohydrates banned?
"It's not the carbohydrates themselves that are being blamed. Rather, it's the type of carbohydrates. All of us, but unfortunately especially children, are bombarded by advertising messages ranging from snacks, to focaccia, to industrial sweets, to ultra-processed foods, UPFs: it's precisely these that pose a health risk."
A health hazard, not just for weight gain?
“The real problem underlying this type of consumption is the fact that one in three people in the world, one in two in China, and almost one in two in the United States, is pre-diabetic, meaning they will develop the damage of diabetes within a few years, and that 60% of people may have insulin resistance.”
Because of the sugars in carbohydrates?
Carbohydrates are made up of molecules similar to sugars, and an excess of them also means excess sugars, which aren't inherently bad, but should be balanced and adjusted with the right amount of protein and fiber. Let's not forget physical activity, which offsets calories and reduces the effects of sugar intake. Let's ask ourselves, if anything, whether the children cited in the study, or the adults they reference, possess this type of information beyond the advertising messages. The danger lies not only in their current health, but also in the development of future diseases.
Are all carbohydrates the same?
Absolutely not. White flours, ultra-processed products, and industrial sweets are the ones to avoid because they cause the most problems. But they have excellent substitutes: whole-grain flours and rice, homemade desserts, and meals cooked with good-quality ingredients, which often taste better, too. But always pair them with protein and vegetables to maintain balance.
Some have even questioned the benefits of the Mediterranean Diet
“The Mediterranean Diet has nothing to do with the foods eaten by those children mentioned in the BBCThe Mediterranean diet is rich in carbohydrates, yes, but also in vegetables and healthy fats, such as extra virgin olive oil. And it includes proteins such as oilseeds and fish. Not only that, it defines physical activity as mandatory. Whole grains, physical activity, and the right amount of protein make it perfect.
And then there's the heated debate sparked by the so-called "Inverted Pyramid" proposed by the Trump administration, with Secretary of Health Robert F. Kennedy Jr., namely the new Dietary Guidelines for Americans 2025–2030, subtitled "Eat Real Food" and aiming to "Make America Healthy Again" to address a genuine health emergency: 70% of US adults are overweight and 90% of healthcare spending is absorbed by chronic diseases. How should we interpret it?
"Not everything in that pyramid is negative: there are also positive aspects that need to be interpreted correctly. On the positive side, for example, there are recommendations to avoid overindulging in ultra-processed foods and to try to eat healthy, less processed foods, perhaps even home-cooked. Vegetables and fruit are also emphasized. Another positive aspect is that the amount of protein has been given proper weight."
In fact, some have even seen this increased attention to proteins as a negative factor.
It depends. Let's not forget that while an excess of protein is certainly not good, a protein deficiency, as is unfortunately often seen in Italy, especially among the elderly, equally leads to critical situations. Just look at the increased blood sugar spikes and the risk of diabetes, the reduction in muscle mass, which is essential for maintaining a healthy metabolism, and the onset of seemingly inexplicable fatigue. Even among young people, we see that once protein intake is regulated, people become more active and efficient.
Legumes are also included in the "Inverted Pyramid," placed near other protein sources like vegetables. Is this a yes or no for these?
“I would say a niPerhaps not everyone knows that legumes are also rich in carbohydrates. It's true: some of it is protein, but we're talking about 6-7 grams per 100 grams, and a loaf of bread, for example, contains a full 12 grams. And no one has ever considered bread to be a protein. So it's good that legumes are also considered, but it's wrong to include them in the protein group.
And then there's the issue of carbohydrates. Again, there's talk of limiting them, so much so that they're placed right at the top of the pyramid, indicating very limited consumption. What do you think?
"What can be said is that there has been excessive restriction of carbohydrates and sugars. But here comes the risk of glycation and obesity control, which is very widespread among Americans, so much so that they are the largest consumers of those drugs to combat diabetes and excess weight. Of course, as we said before, what matters is the type of carbohydrates we eat and also what we accompany them with."
Does it also depend on the time of day you consume carbohydrates?
Absolutely. If you start with a well-balanced breakfast, the rest of the day will be more balanced, without experiencing moments of excessive weakness or hunger. This prevents you from experiencing the so-called glycemic spike.
In this extreme heat, how should we handle carbohydrates?
"It happens that when you eat carbohydrates, the sensation of heat increases. So, during this season, it's better to choose vegetables rich in mineral salts: perhaps a cucumber smoothie in the morning with a little lemon. And wait for the coolness to indulge in your favorite pizza or pasta, but always with vegetables and protein beforehand to lower the glycemic index."
