According to the study, Finns get too few good, high-fiber carbohydrates from their diet.

Instead, poor-quality, high-sugar, low-fiber “lollipops” are eaten far too much.

Carbohydrates are not essential nutrients for health, but a diet rich in high-fiber carbohydrates has a beneficial effect on the body's sugar and fat metabolism. A high-fiber diet may also reduce the risk of bowel cancer.


 Instead of reducing carbon, it would make more sense to think about how you can get more fiber into your diet. - Nutritionist Jan Verho

Grease energy more slowly

Nutritionist Jan Verho, a master of health sciences, says that those who exercise in particular benefit from carbohydrates.

- Muscle cells use carbohydrates as an energy source when energy needs to be obtained quickly. Of course, fat also provides energy, but much more slowly, and fat does not allow you to do heavy, long-term performance effectively.

  • Also read: Are you constantly tired? You may be suffering from a carbon deficiency - one picture shows how many carbs you can actually eat

A recent hit diet, an effective weight loss ketogenic diet contains little or no carbohydrates. A ketodiet can be suitable for someone who does not exercise at all.

When sweet cravings strike, eat food or even porridge. After that, you may not even need candy.

Photo: Colourbox

Fibers, fibers, fibers

According to Verho, it is still recommended to add high-fiber carbohydrates to the diet.

- Instead of reducing carbon, it would make more sense to think about how to get more fiber into your diet.

The best and recommended sources of carbohydrate and fiber are whole grain products as well as berries, fruits and vegetables. All products with added sugar as well as low-fiber breads, white rice and pasta should be left less.

People on a low carb diet often suffer from constipation. Physical performance can also decline and sleep quality suffer. Carbohydrate deficiency can also feel like unattraction or weakness.

This is how you choose smartly

  • Only select whole grain products with a fiber content of at least 6% on the bread shelf. The fiber content can be checked on the nutrition labeling. The color of the bread does not tell everything.

  • You can always reduce the amount of bread if you need to eat too much. Even the weight can drop if you eat only 7 slices of fibrous wholemeal bread a day instead of 15 slices of bread. Also, consider what you put on top of the bread: use either cheese or cold cuts, not both on the same bread, or replace them with tomato or cucumber slices, and choose a lower-fat option for spreading.

  • If it is possible to choose, do not take chocolate mousse as a dessert, but rather some sugar-free delicacy with berries or fruit, or just fruit.

  • Berries and fruits are high in fiber and can be added to many foods. For example, an edible medium-sized pear has as much fiber as two rye bread slices or two plates of oatmeal. Also eat apples with their shells. Avocados and citrus fruits are also high in fiber.

  • Add whole grain oatmeal, bran or various crumbs to the yoghurt, curd or chill, which can have a fiber content of up to 70 percent. Even a small amount of high-fiber crumb increases the feeling of satiety. Traditional talc also contains a lot of fiber. It makes a convenient snack when mixed with a bunch of berries.

  • Instead of white rice and pasta, choose whole grain rice and whole grain pasta.

  • If there is no whole grain option, just take a little rice or pasta and fill the plate with vegetables and roots. For example, tomatoes and some cabbages and roots are high in fiber. Peas, beans and lentils are especially recommended.

  • When sweet cravings strike, eat food or even porridge. After that, you may not even need candy.

  • Sweet cravings can also go away with sweet fruits and berries, such as succulent strawberries. If the craving for chocolate is invincible, buy a bar instead of a plate. Sometimes you can also find a good solution to your craving for sweetened products.

  • Eating charcoal is often associated with certain, repetitive situations, such as watching a telly. Decide not to eat at the telly anymore.

  • Avoid cravings when you remember to eat regularly and adequately during the day. Invest in the morning and eat a big breakfast: it still doesn’t have to contain a lot of calories. Make sure the meal intervals do not stretch too long.

  • Make sure you get enough sleep, as sleep regulates the feeling of hunger and satiety. If you don’t get enough sleep, you can result in uncontrolled carbon hunger. Increasing exercise also helps regulate the eating of treats.

  • Don’t go hungry to the store, as the delicacies will attract a hungry customer. If you go to the store after work, eat a snack first. Make a shopping list and leave out unhealthy treats.

  • Don’t buy treats in stock, but if you did buy anyway, hide them and make the fruits and vegetables visible so that they are easy to grab.

  • If you eat outside, avoid places where only fussy food is served.

  • Also sources are THL: Finravinto 2017 and the Health Library

    At least remember these

    • Increase your intake of fibrous carbohydrates: favor whole grains and vegetables.

    • Reduce your intake of sugary carbohydrates: avoid sweets, soda, candied jams and juices, as well as puddings and pastries, for example.

    • Eat versatile according to the plate pattern